Class is permanent

Good Habits Last Longer Than You Think

As a squash player (or coach), I’m always looking for ideas to help us improve — both inside and outside the world of squash. Recently, I came across an old Instagram post by one of the most respected martial arts coaches in the world. He said:

"Whatever skill level you are today is about 70% based on how you trained over the last five years, and about 30% based on how you trained in the last three months. If you slack off in either time period, it will hurt your performance."

Pretty smart, right?

If we expand on his idea a little:

• If you’ve been training seriously for a long time, that "70%" might even be closer to 80% or more.

• If you’re newer to squash, the recent three months could count for as much as 50% of your ability.

The main lesson? Be aware of your training habits. And just as importantly, trust the work you’ve already put in.

No one who has trained hard for years suddenly forgets how to hit a straight drive after a short break. (Unless you’ve been on a steady diet of pizza and Netflix — then maybe a little refresher is needed.) Research supports this too: consistent practice builds what psychologists call "long-term procedural memory," meaning your skills don’t vanish overnight (Ericsson & Pool, 2016).

Remember:

• Form can come and go.

• But real skill — the kind you’ve earned through years of sweat and sore muscles — sticks around (Sullivan et al., 2018).

  
  

So if your game feels a little rusty after a break, don't panic. Your class is still there. Dust off your racket, lace up your shoes, and come back to training. We’ll see you on court!