Building Mental Resilience in Juniors – Part 2: Training Attention Like a Muscle

In Part 1, we explored how Nideffer’s model maps the different types of attentional focus that squash players need — planning before the match, scanning during play, executing shots, and regaining control between rallies. But recognizing these focus types is just the beginning.  (if you didn’t catch it, it’s awesome and you should use this link to catch up!)

The real magic happens when players learn to train their attention, just like they train their footwork or backhand. In this follow-up post, I want to share how we actually develop this skill on court — because mental toughness isn't just something you’re born with. It’s built.

1. Practice Shifting Focus

Just like ghost drills train movement, we build drills around switching focus types. For example, in a rally we might freeze the point and have players verbalize what they’re seeing (broad-external), then restart and execute the next shot with precision (narrow-external), followed by a reset routine (narrow-internal). This teaches intentional transitions.

2. Use Routines Between Points

We introduce short “reset” habits between rallies — a deep breath, towel wipe, or quick mantra. These aren’t random. They’re rehearsed responses to stress that train players to activate their narrow-internal focus and recover emotionally and physically.

3. Distraction Training

We occasionally add chaos on court — extra noises, random scoring, or sudden target changes — to teach players how to re-anchor their attention under pressure. It’s not always comfortable, but it builds adaptability and awareness.

4. Reflection After Matches

Post-match, we ask questions tied directly to focus: “When did you lose awareness?”, “Did you stick to your between-point routine?” or “What helped you refocus when things got tough?” Over time, juniors learn to evaluate not just what they did, but how they were thinking.

The goal isn’t perfect focus — that’s a myth. The goal is recoverable focus. And when juniors start to understand their own mental map and build tools to navigate it, they grow not only as players but as competitors.

Mental toughness isn’t luck — it’s a skill. Let’s train it.