Another strong day on court at Squash Tigers NJ, as the Spring Forward Rehearsal Tournament delivered exactly what it is designed to do: meaningful match play, competitive reps, and visible progress across every level. For those newer to the program, our Rehearsal Tournaments are in-house events built to bridge the gap between training and US Squash competition. Players are guaranteed multiple matches across the day, competing in a structured but supportive environment where

Hi Tigers Family, A big well done to everyone on what has been a hectic month of competition. It’s been a busy stretch from Nationals through to the recent Gold events, and the group handled it really well. Plenty of good effort and some clear progress across the board. If you missed the highlights, you can catch up on Nationals in our recent posts . Coach Mazen  has now left to represent Lithuania at the European Team Championships. We’re all behind him and will share update

Hi Tigers Family, Firstly, a big congratulations to all of our players on an excellent few weeks of competition. From the Gold Nationals through to the Silver and Bronze events, the level of effort, composure, and progress across the group was outstanding. If you missed our social highlights, you can catch up here  and here . We will have limited in-person and Zoom coaching available  for this weekend’s Specter Center Gold event. If you have not already arranged coaching supp

This summer, Squash Tigers players will have the rare opportunity to train in the world capital of squash. For two weeks, players will experience the intensity of Egyptian training at Wadi Degla Club, surrounded by the strongest junior players in the world. They will train, compete, and immerse themselves in the culture that has produced the majority of the world’s top squash champions. The experience will then continue in Germany, where players will compete in the European J

A new starting point for beginners The Squash Tigers Cubs Program , designed by Squash Tigers Director Mazen , is built for one purpose: giving young players the right start. This is the entry point for beginners taking their very first steps in squash. Sessions are structured to move players forward quickly, building the foundations needed to step into squads and, when ready, begin competing in US Squash events. Program Details Who it’s for: Under-10 players, beginners welco

In squash, intelligence is usually seen as an advantage. Smart players understand tactics. They recognize patterns. They think about positioning, shot selection, and strategy. All of that matters. But there is a paradox that shows up again and again in junior sport. Sometimes intelligence leads to worse performance. Not because players lack ability. Because they think too much. When Intelligence Gets in the Way Highly intelligent players often fall into a familiar trap. They

Spring is almost here. After a long winter, the trip to the courts is finally getting a little easier. A few quick updates and reminders from the club: Nationals – Final Countdown For our experienced players, we are entering the final stretch before Gold Nationals and Silver/Bronze Nationals . These championships are always a fantastic way to close out the season. As always, we will have a full team of Squash Tigers coaches present. If you would like a Squash Tigers coach ou

As we move into the spring season, we’re excited to share the next evolution of our program. At the heart of S|T Signature is our redefined training model: The Development Pathway. This pathway provides clarity for families, direction for athletes, and a progression-based structure that supports long-term growth — from foundational players to those pursuing the highest levels of junior competition. The Development Pathway is built around three tiers: Tier 1 – Foundation Build

How to Start Strong Before You Even Hit a Ball Tournament mornings matter more than most players realize. Not because they’re dramatic. Because they set your nervous system, your energy, and your focus for the entire day. You don’t “flip a switch” at match time. You build momentum from the moment you wake up. Let’s do this properly. Step 1: Wake Up Earlier Than You Think You Need To Give yourself time . Rushing first thing in the morning is the fastest way to feel off all day

Fuel Fast. Recover Faster. Play Better. Between matches is not mealtime. It’s refueling time . You’re trying to: Replace energy (carbs) Support muscles (protein) Keep digestion easy Avoid feeling heavy, sleepy, or weird Simple beats fancy. Always. The Golden Rule 👉 Carbs first. Protein second. Fat last. Why: Carbs = quick energy Protein = muscle repair Fat = slow digestion (save it for later) Between matches is not the moment for burgers, fries, or mystery snacks from the ve

Why Your Phone Might Be Your Toughest Opponent Training ends. Matches finish. Bags get packed. Then… phones come out 📱 Scroll. Snap. Stream. Repeat. Seems harmless. It’s not. Screens don’t just steal time. They interfere with the exact systems your body uses to recover. If you care about performance, this matters. Sleep Is Where Recovery Happens Your body does its best repair work while you sleep: Muscles rebuild 💪 Energy stores refill 🔋 Skills get locked into memory 🧠 Gr

How to Not Run Out of Gas Between Matches Tournament days are weird. Early starts ⏰Long waits 🪑Short turnarounds 🔄Big emotions 😬Lots of running 🏃‍♀️ Your body is burning fuel all day, even when you’re sitting around scrolling on your phone pretending to relax. Hydration is what keeps your brain sharp and your legs working. Not optional. Not extra credit. Rule #1: Start Hydrated (Seriously) Showing up already dehydrated is like starting a match down 0–3. Drink water before

How to Bounce Back Instead of Breaking Down Tournament days are brutal. Multiple matches. Short turnarounds. Adrenaline spikes. Mental fatigue. Lots of pretending you’re “fine.” You don’t get better during matches. You get better during recovery. Skip this part and you’re just collecting mileage. Let’s fix that. Step 1: Rehydrate Immediately (Not Later) First priority: fluids. Not when you get home. Not after scrolling your phone. Immediately. Aim for: Water plus electrolyte

Saturday marked our first Rehearsal Tournament of the year in NJ, and it was a great start. With academic schedules and school squash in full swing, the field leaned younger, and they rose to the occasion. You can see a short recap on our Instagram . If you have friends or family curious about getting started, this is a terrific time to join . This Saturday we host a Bronze tournament in Exton. Registration remains open until 12pm tomorrow, and there are still spots available

As a squash coach working with competitive juniors, one of the most powerful frameworks I use to develop their mental game is Nideffer’s Model of Attentional Focus . Dr. Robert Nideffer , a psychologist and former Olympic consultant, developed this model to help athletes understand how their focus shifts during performance. He identified two key dimensions of attention — width  (broad to narrow) and direction  (internal to external) — and mapped them into four distinct types

Why Going to Bed Might Be Your Secret Weapon Let’s clear something up: Sleep is not what happens after  training. Sleep is  part of training. You don’t get faster, stronger, or sharper during practice. You get better while you’re asleep. Yes. Really. If you’re serious about squash (or even just enjoying it more), sleep matters as much as court time. What Sleep Actually Does for Junior Players While you’re sleeping, your body is busy doing important stuff: Repairing muscles 💪

Let’s get something straight right away: If you wait until you feel thirsty, you’re already behind. Yes. Even in winter. Yes. Even on indoor courts. Yes. Even when your hands feel like ice cubes. Welcome to cold-weather dehydration. It’s sneaky. It doesn’t announce itself. It just quietly steals your energy, focus, and footwork. Fun. “But I’m Not Sweating…” You are. You just don’t notice it as much. Cold air is dry. Heated indoor spaces are dry. Long rallies still raise your

In the midst of a record-breaking cold snap, the kids continue to work hard on court. As we mentioned last week, one of squash’s great superpowers is that it’s always game on, 365 days a year, regardless of the season. Below are a few important updates for everyone, from our newest Tigers through to our Team USA athletes. As always, just reply to this email with any questions and we’ll get back to you quickly. Rehearsal Tournament | New Jersey | This Saturday This coming Satu

A reminder that our expert coaching staff is available seven days a week for private lessons . Private lessons are one of the most effective ways to accelerate development through individualized attention. Each session is tailored to the player’s unique profile, addressing technical, tactical, physical, and psychological components while connecting to our broader program curriculum. Our philosophy treats lessons as teaching moments rather than training sessions, with the goal

The fifth and final JCT of the 2025–2026 season will take place in Houston over the Presidents Day long weekend. We plan to send a team of Squash Tigers coaches. To finalize travel and staffing, we need to know by Wednesday of this week  whether your player would like to attend with coaching support. Please email to confirm your intentions so we can make appropriate arrangements.