Advanced Squash: How to Play Like a Champion

Advanced Techniques and Shot Variations

Squash champions master a wide arsenal of shots and disciplined footwork. Key offensive shots include straight drives (deep down the wall) to pin opponents to the back, cross-court drives for changing angles, and volleys (both forehand and backhand) to take time away.

The drop shot, a soft touch that dies just above the tin, is lethal when opponents are deep, especially off a loose return. A well-timed kill shot (a low, hard shot near the front that bounces twice quickly) can finish rallies early. Variations like boasts (angling the ball off a side wall before the front wall) and the nick (the ball landing in the junction where the side wall meets the floor so it rolls out) add unpredictability.

Precision comes from technique and footwork: players lean forward low, follow through high on drives, and use a split-step to stay balanced. Elite players become less attached to any favourite shot and will use whatever the situation demands.

Advanced players drill shot execution regularly. A common practice is the drive-boast-drop sequence: the coach hits a straight drive, the player boasts to the front, then drops the next ball back. This forces recovery from defence to offence within one rally. Another drill is a three-player volley and boast rotation, where players alternate volleying boasts and drives through the T. These drills train reflexes and positioning for match patterns.

The core shots in a champion's toolkit include the following:

• Straight Drive: A power shot straight down the wall. Aim deep with a full follow-through and a quick recovery to the T. Drives keep pressure on by forcing opponents back.
• Cross-court Drive: An angled drive to the opposite back corner, used to move an opponent laterally. It opens up court space and can set up a front-court attack.
• Forehand and Backhand Volley: Hitting the ball in the air, especially near the T, to cut off your opponent's time. Volleys allow faster finishes; a volley-kill, a low volley into the front wall, can win the point outright.
• Drop Shots: Soft shots that barely clear the tin. They can be played straight or cross-court and from the front or mid-court, or even as a counter-drop off your opponent's drop. In advanced play, players disguise drops even when under pressure.
• Boasts: A shot that first hits a side wall (or the back wall) before the front wall, used to bring the opponent forward. A reverse boast is hit into the far side wall, the one furthest from the striker, before the front wall, and can catch an opponent moving the wrong way.
• Lob: A defensive high shot to the back corners, used to reset or relieve pressure. Lobs mixed with tight shots keep opponents guessing.
• Body Shots: Drives or volleys aimed at the opponent's body, often the backhand side, to jam them and force weak returns.
• Specialty Shots: High-level players sometimes use the nick or other stylized shots, but these are rare and situational.

Court Positioning and T Control

After each shot, aim to occupy the T-position in the middle of the court. The T, where the half-court line and short line meet, is the strategic hub: from there you can move quickly to any corner to defend or attack. Top coaches advise getting as close to the T as possible after every shot.

As a guide, you can shade slightly toward the side of an anticipated straight shot to intercept it, or step forward at the T if a drop shot is expected. Cover opposite corners: if you hit into your opponent's backhand corner, recover to the T so you cover the front-to-back diagonal from there.

Quick side steps and balance shifts let you return to the T cleanly. A common pattern after receiving serve is to drive the ball deep into a back corner, which buys time to get back to the T. Maintaining central control forces the opponent to the periphery and lets you dictate rallies.

Strategic Gameplay and Tactics

At championship level, tactics are tailored to each opponent and match situation. The core idea is to play the opponent, not just hit good shots. As coach Barbara Cooper has put it, you should play your opponent and the situation rather than the textbook shot, which leads to more effective play. Match tactics include the following.

• Varying Pace and Placement: Mix hard drives with soft drops and boasts so opponents cannot settle into a rhythm. If the opponent plays deep, use a surprise drop or boast to catch them forward. After a drop from your side, follow up swiftly with a deep drive to punish any short return.
• Pattern Play: Establish favoured combinations. The drive-then-drop pattern, driving deep to push the opponent back and then playing a short drop, is a classic attacking strategy. Alternating a straight drive with a cross-court shot can open angles. Higher-level players disguise shots, for example faking a drive then playing a drop, to outwit opponents.
• Against Defensive Players: A pusher or lobber slows rallies with soft, tight shots. To counter this, stay patient and keep them under pressure with tight straight drives and volleys that force errors. Hold the T and look for chances to move them out wide with boasts. Recognise their style by the extra lobs and safe shots, then counter with more pace and precision.
• Against Aggressive Players: If an opponent storms forward and volleys, use a change of pace to neutralise them. Lobs and deep volleys to the back can break their aggression, while tight drops and boasts upset their timing. Against a fast attacker, attacking first can force them to retrieve instead. Keeping the ball short and low can draw weak replies from a hard hitter.
• Serve and Return Tactics: On serve, vary the delivery (short, body and lob serves) to push the receiver off balance. On the return of serve, a standard tactic is to hit a high straight drive into the back corner to neutralise the server and take the T. This forces the server to play from the back and lets the receiver regain attacking position.
• Adjusting In-Game: Watch for patterns. If your opponent favours their backhand corner, exploit their forehand by opening the opposite side. Keep mental notes of which shots or areas trouble them. If one shot, such as a drop, is working, play it until they adjust; if not, try another.

Above all, be flexible. A strong player might defend when needed, then switch to offence in a heartbeat. The guiding principle is to play smart rather than predictable. With a lead, keep the opponent off balance with variety; when trailing, focus on high-percentage shots such as straight lengths and volleys to regain control.

Physical Training: Endurance, Strength, Agility

Advanced squash demands top fitness. Training regimens combine cardiovascular endurance, strength, and sport-specific agility drills.

Endurance

Squash involves many short sprints with bursts of effort. Players often do high-intensity interval training, for example 30 seconds of sprinting and 30 seconds of rest repeated, to mimic match intensity. Longer runs or cycling sessions build base cardio, and interval work that alternates fast and slow running raises aerobic capacity.

On rest days or warm-downs, active recovery such as gentle cycling or jogging helps flush metabolites and speed muscle repair.

Strength and Power

Emphasise the lower body and core. Squats, lunges, deadlifts, and step-ups develop leg power for explosive court movement, while planks and twists improve stability during shots. Plyometrics such as box jumps and jump lunges build the quick-twitch power needed for explosive drives and lunges.

Rotational medicine-ball throws help translate strength into racket power. Many players do weight sessions two to three times a week, focusing on higher reps for endurance with some heavier sets for power, to build strength without adding bulk.

Agility and Speed

Footwork drills are crucial. Ladders and cone drills sharpen multi-direction speed and coordination. One reactive drill is to place cones or balls in all four corners and sprint to touch each one in sequence, which builds court coverage and stamina.

Warm-up routines often include dynamic lunges, side-to-side jumps, and shuttle runs, along with squat-thrusts and hop-to-balance exercises that mimic game movements.

Squash-Specific Drills

Spend time ghosting, that is shadow-moving around the court without the ball, to perfect movement patterns. Multi-ball drills, where a coach feeds random shots, force quick decision-making and recovery on the fly. Consistency drills such as a sustained straight-drive rally build muscle memory and tolerance for fatigue.

Structured warm-ups and conditioning are also vital. A 10 to 20 minute dynamic warm-up before play is recommended: start with light cardio such as jogging and high knees plus dynamic stretches, then progress to squash-specific movements like lunges, spiderman walks, and ghosting.

A typical warm-up might be five minutes of jogging and side-steps, five minutes of lunges and calisthenics, then five to ten minutes of on-court ghosting with runs to the T and shadow shots. This primes the body and reduces injury risk.

Mental Preparation and Focus

At the elite level, matches are often decided mentally as much as physically. Top players use routines and mental skills to stay sharp under pressure.

Pre-match Routine

Establish a consistent routine on match day. This includes proper sleep, a light nutritious breakfast of complex carbohydrates and protein, and a paced schedule.

One professional routine involves waking early, having oatmeal for breakfast, then doing a short practice session a few hours before the match, with calm mid-morning time spent reading or listening to music and away from the phone. The goal is to arrive at the court relaxed but alert, not rushed or anxious.

Focus During Play

Keep concentration on the process, such as your footwork or your breathing between points, rather than the score. Many champions use visualisation and deep breathing to stay calm in tight moments, and a short mantra or breathing pattern between points can reset concentration.

Ali Farag has spoken about mentally rehearsing his routines and staying composed as a key part of his preparation, which in practice can mean picturing key shots or match scenarios in advance.

Dealing with Pressure

Accept that nerves come with high-stakes points and channel that tension into energy rather than panic. If you fall behind, set small goals such as winning the next rally instead of dwelling on the deficit.

Techniques like mindfulness, focusing on the present ball rather than past mistakes, and goal-setting, such as aiming for target areas, help you stay engaged. Even at professional level, players set micro-goals such as hitting six good lengths in a game to keep a fighting mindset.

Confidence and Composure

Build confidence by reflecting on past successes, and use positive self-talk that reinforces what you can control, namely your effort and decision-making. After an error, a short reset routine, towel off, check your strings, take a deep breath, helps you refocus. Composure is as important as shot-making.

Mental training is about habituating focus under stress. Practise visualisation regularly, develop a calming pre-point ritual, and build resilience by viewing mistakes and tough situations as normal challenges rather than failures.

Equipment Selection and Maintenance

Advanced players pay close attention to gear. The table below summarises how the two main racquet frame types compare.

Many players carry both types or pick one to suit their game. Test different balance points, head-light for manoeuvrability or head-heavy for power, and choose what complements your technique.

Strings and Tension: String choice affects feel and power. Thinner gauge strings offer more control and feel but break faster, while thicker gauge strings of 1.25mm and up last longer but feel stiffer. Tension is a trade-off: lower tension gives a larger sweet spot and more power, higher tension gives crisper feedback and control.

Many competitive players string around 24 to 27 lb for a balance of power and control, and may go lower if they hit very hard or higher for extra precision. Use multifilament or natural gut for feel, or polyester for durability. Replace strings well before they break to avoid unpredictable changes in feel.

Grip and Accessories: Keep a fresh overgrip for tackiness and replace it whenever it feels slippery, usually every few matches. Add a dampener if you want to reduce vibration. Check and tighten grommets and screws regularly. Carry at least two rackets of similar specifications so you always have a backup if a frame or stringing fails mid-tournament.

Shoes: Court shoes are crucial for support and speed. Power players who strike heavily tend to favour stability shoes with strong side-support and extra cushioning for cutting movements. Quicker, movement-based players want lighter shoes with more flexibility, strong traction, and a defined pivot point under the sole for fast turns. Choose non-marking rubber soles, ensure a snug fit to prevent slipping, and break in new shoes in practice so they are comfortable in matches.

Protective Gear: At high levels, protective eyewear is mandatory in many federations, especially for juniors and amateurs. Wear durable polycarbonate goggles in practice and play to avoid eye injuries, since squash balls can travel well over 150 km/h. Consider knee sleeves or ankle support if you have a history of sprains, and keep a towel, spare grips, and a water bottle handy.

Maintenance matters: never leave rackets in hot cars, re-grip regularly, and replace shoes once the tread wears or the midsole compresses. A well-kept racket and fresh strings let you play with confidence every match.

Match Preparation, Warm-Ups, and Recovery

Pre-Match Routine

Plan your day backward from match time. Have a light, carb-rich meal two to three hours beforehand, for example oatmeal with fruit and a little protein for an early-afternoon match. Arrive early to acclimatise and walk lightly to stay limber.

Do a short practice hit 30 to 60 minutes before the match, with simple rallies and easy volleys, to get into playing mode. Avoid screens and stress in the final hour; many players read or listen to music to stay relaxed. Use this time to review tactics or visualise success, keeping it positive. Use the bathroom and hydrate well with water or a sports drink in the last 15 to 20 minutes.

Warm-Up Before Play

A thorough warm-up is essential. Aim for 10 to 20 minutes of dynamic warm-up. For example, five minutes of light cardio such as jogging, high knees, and side steps to raise the heart rate, followed by dynamic stretching such as lunges, leg swings, and shoulder rolls.

Then add squash-specific movements: lunges with the racket, shadow hits around the T, and short sprints to each corner. If space is limited, this routine can be done in place or on a practice court. Gradually increase intensity: start slow, then finish with a few real volleys, drops, and drives. Time it to end just before the match so your muscles are fully ready, which reduces injury risk and lets your body respond with full power immediately.

During the Match

Keep moving and bouncing between points to stay warm. Change sweatbands and towels as needed to stay dry, and sip fluids whenever possible. In the 90-second breaks, reapply grip tape or shake out tired legs, and plan point by point with small goals such as getting one shorter rally or drawing the serve up tight.

Cool-Down and Recovery

After the match, begin a cool-down: five to ten minutes of easy jogging or cycling helps flush muscle metabolites. Follow with gentle static stretching for the legs, back, and shoulders to help muscles return to resting length. An active cool-down and stretching reduce soreness later.

On match days, avoid prolonged total rest; instead use active recovery such as light swimming, cycling, or brisk walking the next day to boost circulation and healing.

Hydration and nutrition are crucial for recovery. Replace fluids lost in sweat by drinking water or an electrolyte drink immediately after and in the hours that follow. Eat a protein-rich snack or meal within an hour to repair muscle microtears, since protein is the most effective way to heal exercise-induced muscle damage. Include complex carbohydrates and vegetables in post-match meals to restore energy and nutrients. For deep muscle fatigue or soreness, massage, foam-rolling, or contrast bathing with warm and cold water can help.

Finally, take some mental downtime: relax, recall the positives from the match, and set goals for improvement. Rest well that night, since good sleep is one of the best forms of recovery. Following these warm-up and cool-down routines consistently keeps you at peak form for the next match.