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Top Ten Tips
from Cyrus Poncha, Indian National Coach |
1. Hit to a good length
Stroke the ball to the front wall with sufficient judgement to make
it bounce at the back of the court behind the service box. The ball
should never hit the back wall on the full or fail to hit the back
wall, ideally after one bounce and die. Develop it, as a reflex
action with practice, by hitting hard below the front wall service
line, or soft above the service line. The objective is to confine
your opponent to the backcourt, moving him out of the dominating
position at the T.
2. Aim for the back corners
As well as good length the standard shot should be played to the
back corner. One can see the opponent's options are reduced when you
play in the back corner. Thirty feet away he can't attack and his
swing is restricted. While playing a cross-court you should hit
should hit wide so that he can't reply with a volley.
3. Keep it close to the sidewall
As a routine, keep the ball straight, in the corners, along the
sidewall (easier said than done). This will cause your opponent to
move away from the T and hinder him from attacking or volleying. He
will be on the defensive and there may be a possibility of a weak
return.
4. The importance of the 'T'
Moving to the T after playing your shot is most crucial. This will
allow you to move and pick up your opponents shot, be it a drop to
front court or a shot to the back court. Generally take long strides
to the ball, so the body is in the recommended position when playing
the stroke, and can also recover quickly for the next rally. The
player controlling the T will invariably control the point. Even
after playing a drop or front wall boast you should move back to the
T, to await your opponent's stroke. Practice correct movements by on
court shadow (ghosting) routines and shot specific drills.
5. Watch the ball
Some players find it hard to watch the ball, especially when the
ball is hit behind the player, they just watch the front wall.
Players also tend to lift their head to see their opponent's
position, before playing their own stroke. Make it a practice to
watch the ball until impact on your and you opponent's racket. This
will give you the extra milliseconds to respond, and can also avoid
injuries of being accidentally hit by your opponent, his racket or
ball.
6. Move your opponent around
It sounds simple, but most players tend to play strokes mechanically
without regard to their opponent's position. Strike a balance
between trying to hit winners or just defending and returning every
ball. Try and spot your opponent's strengths and weaknesses by
watching their previous matches and also during knock up. Use this
info to frame your game plan. Move your opponent to all four corners
and especially if they have a weaker side, which should be
exploited.
7. Eat smart
There is no perfect diet, as everyone has different needs and
requirements. The best diet is one that provides adequate fuel and
is balanced with nutrients in the required amounts. If you eat
healthily, you will train harder, and be in better physical and
mental condition. Water and proper hydration are very important.
Unreplaced fluid losses can impair performance. Please drink water
as required by your system during training and matches. Eat well
during tournaments, preferably carbohydrates.
8. Think about your game
Squash is a mental as well as a physical sport. Analyze your
strengths and weaknesses and try to improve on them. Even if you do
not have a coach take the advice of a friend. Also learn from the
pros by studying their matches on TV or video for tips and traps.
Check out the squash sites on the net.
9. Keep in shape
"You have to be fit to play squash, not play squash to get fit".
Balance your on and off season training with a mixture of
flexibility, aerobic, anaerobic and strength training and
conditioning. Training must be combined with appropriate diet and
also provide adequate recovery periods for your body to rebuild and
develop. Stick to your training schedule, avoid short, hectic
training and concentrate on longer and systematic training to avoid
injury and build up your body's reserves. Everyone needs a specific
training program, dependant on your genetics, physical shape and
training history. This will determine how much training you can do
now and your body's response to the training.
10. Have fun
In the end - it's just a game ...
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