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.

February 14, we’ll be hosting a Bronze Tournament in Exton. Bronze events are an excellent first step into the US Squash ranking system and a great way for players to begin building competitive experience. Registration is via US Squash . If you have questions or want guidance on whether this is the right step for your player, just email us .

This coming Saturday we’re hosting a Rehearsal Tournament in New Jersey, and we’d love to see you involved. Rehearsal Tournaments are a core part of the Squash Tigers program. These in-house events are designed to attract strong junior players while also giving beginners a safe, supportive introduction to match play before entering the US Squash ranking system. Players compete in a minimum of three and a maximum of four matches on Saturday, starting early and finishing by ear

Winter has arrived, but the courts remain blissfully climate-controlled. One of squash’s great superpowers is that it’s always game on, 365 days a year. Huge congratulations to our JCT athletes who delivered strong performances in Philly last weekend, and to our Bronze crew in New Jersey who filled draws, won matches, and took big competitive steps. It was a classic Squash Tigers weekend: experienced competitors, first-time tournament players, and everyone in between leanin

Winter is here, but the courts remain perfectly playable. One of squash’s underrated joys is that the season never really stops. It’s always time to train. Congratulations to our JCT athletes who produced strong performances in Philly last weekend, and to our Bronze group in New Jersey who filled draws, picked up wins, and took meaningful competitive steps. It was a textbook Squash Tigers weekend: seasoned competitors, first-time tournament players, and everyone in between

Every point starts with a conversation 1. ACKNOWLEDGE Quietly tell yourself what just happened. Good or bad. Accurate. No judgment. Examples: • Good length • Right decision • Late to the ball 2. DECIDE Tell yourself what you will do next. Adjust or repeat what is working. Examples: • Same plan • Build the rally • Recover faster • Hold position 3. AFFIRM Finish with calm, positive self-talk. Not hype. Something that feels true. Examples: • I’m clear on this • I know how to st

Dear All, On behalf of all of us at SQUASH TIGERS, I wish you and your family a very happy, healthy, and prosperous 2026. As we begin 2026, I want to introduce myself more personally and start what I hope becomes a tradition: sharing where we’ve been, what we’ve learned, and - most importantly - where we are headed. Squash is clearly an important part of your family’s life, and I’d like to give you a better sense of who we are, what we stand for, and what you can expect f

It’s a busy time of year, so we’ll keep this brief. Below are a few important updates for our Philadelphia community. Welcome Coach Azam We’re very proud to welcome Coach Azam Khan to Squash Tigers. Azam joins us from Pakistan via Houston and has made a strong impression in Philadelphia over the past few seasons. He is a US Squash Level 3 and WSF Level 2 coach with experience working across all levels, from U11 players through to top professionals. Read more about Coach her

It’s a busy time of year, so we’ll keep this brief. Below are a few important updates regarding this Saturday’s schedule, JCT coaching support, and a winter membership opportunity. Saturday, January 17 – No Squads As part of our commitment to growing the game, we host Bronze tournaments that serve as an ideal first step into the US Squash Junior Tour. This Saturday, our Plainsboro club will host a Bronze event featuring several of our own players making their US Squash compet

Azam joins us from Pakistan via Houston and has already made a powerful impression in Philadelphia over the past few seasons. A US Squash Level 3 and WSF Level 2 coach, he brings world-class experience across every stage of development from U11 juniors to top professionals. Before moving to the United States, Azam coached European Champions at the U13, U15, and U17 levels, as well as Czech National Champions from U11 through U19, helping shape multiple generations of elite pl

Available exclusively at our Exton club. Whether you’re chasing a National title or stepping into your very first Bronze Nationals, this pathway is built to meet you where you are. New Member Special 🎁 4 FREE 45-minute lessons 💸 10% off a 3-month membership 💥 Over $600 in savings 👶 U11 BONUS U11 athletes receive everything above , plus an additional 10% off their 3-month membership. Road to Nationals Membership 💰 $895 per month for 3 months 👶 U11 rate $715 per month fo

Available exclusively at our New Jersey club. Whether you’re chasing a National title or stepping into your very first Bronze Nationals, this pathway is built to meet you where you are. New Member Special 🎁 5 FREE 30-minute lessons 💸 10% off a 3-month membership 💥 Over $600 in savings 👶 U11 BONUS U11 athletes receive everything above , plus an additional 10% off their 3-month membership. Road to Nationals Membership 💰 $895 per month for 3 months 👶 U11 rate $715 per mon