For the ambitious professional squash player the aim is simple; win matches on the PSA Tour.

If this aim is simple then the difficulty comes with having to solve the increasingly complex problems associated with beating better, different and higher ranked players.

This is why knowing what and how to train to improve performance in competition is essential. The execution of this idea through a training programme becomes central to your life as a squash professional.

We must train what we need. Easy enough but not many actually do it.

To get to the point where we are training effectively we need an approach which helps us identify the key areas for our training. This 10 step plan hopes to achieve just that.

10 Step Plan:

1) Know how you like to play in competition.

2) Understand the specific demands of competition (examples).

Intensities needed to win matches / events

Mentality to perform when it matters

Physical capacity to play back to back matches / events

Swing tempo and ball striking fundamentals to finish rallies and apply / withstand pressure

Tactical adaptability / decision making against different opponents

Specific requirements for you (the unique player)

3) Watch your recent matches. Assess your performance in relation to how you like to play and against the specific competition demands. Be honest.

Question: Is your game effective now and will it continue to be effective against better players in the future?

4) Identify your strengths from a shot execution, tactical, mental and physical perspective.

5) Connect your strengths from the four pillars of performance above and develop a ‘network of strengths’.

6) Identify the areas to improve to enhance your ‘network of strengths’ but also to match the demands of competition.

7) Get multiple (and perhaps independent) opinions of points 2-6. Ask for brutal honesty. Take on board but make decisions of which direction the training will take on your own.

8) Prioritise which areas need the most time and when in the training cycle they would be best utilised. Some areas may be left to the ‘off’ season.

9) Design the training sessions which best suit the priorities and their improvement.

10) Put the whole plan together and get going. It will be constantly refined as you go anyway so doesn’t need to be perfect from the beginning.

Summary

In order to transfer training to the competition arena we must be adept at detecting the good and bad patterns within our games so we can build stronger systems around our strengths. Those unable to detect patterns may struggle to train with any certainty that what they are training will be effective. Some time ago I read somewhere that “nature is not kind to creatures that lack awareness” and the same notion could be applied here.

We must develop the ability to form deeper ideas and to collect the relevant information from our time on court. Our training programmes must allow us to train the appropriate areas at the correct time with the correct frequency and intensity for improvement.

Whether during training or in competition we must strive to get one step, one space and one shot ahead of our opponent. This could be one way to do it…….

Additional Training Notes:

Maximising strengths and connecting sub systems around those strengths should be the top training priority.

Be creative. Innovative ideas are important in training because it points to the biggest influence on specific improvement – a player following their own mind and natural inclination of play.

We need to be aware if we are simply training as “it’s always been done”. Ask yourself why you are doing the things you do and go deeper into your training methodology.

Often, the training performance – particularly how the mind operates – mirrors that seen during competition. Attention must be paid to the impact of the internal – external dialogue / feeling to the resulting play. Design sessions where the sole purpose is to assess this area.

Bear in mind the best way to improve in competition is through playing in competition. Prepare to use the info from your wins and losses to refine your training.

The most important sessions in the training week are the squash sessions .

Off court training is beneficial (and can help you stay fresh for the squash sessions). Ensure off court sessions are still connected in some way to your playing vision.

The training schedule is just a guide and sessions will be adjusted for a variety of reasons such as well being, evaluating previous sessions, tournament performance, etc.

A classic periodised model is probably not an option these days with the break from the PSA Tour often used for Regional / WSF competition. This is why year round learning must take place. Don’t put off that big project until you have time because unless you forcibly make time it may never come.

Surround yourself with the best people you can. Understand the qualities which will help you get better from those with influence in your professional life. Cut loose those who don’t.

Review your game at least twice a year