Finding Your Focus: The Art of Self-Regulation Between Games in Junior Squash

One of the most challenging — and often overlooked — aspects of junior squash competition isn’t the swing, the strategy, or the scoreline. It’s what happens between games.

Squash players at all junior levels are allowed just 90 seconds between games. That’s not much time — just enough to grab a sip of water, towel off, and breathe. But for players with the right mindset and tools, those 90 seconds can become a powerful window for self-regulation and resetting mentally before stepping back into the heat of battle.

In junior squash, the emotional swings are real. A game can slip away in a few bad rallies, or be rescued with a burst of brilliance. But regardless of what just happened, the next game starts fresh — and the most successful players are the ones who can reset, refocus, and reengage.

This is where self-regulation becomes a competitive advantage.

Self-regulation is the ability to manage your emotions, thoughts, and behaviors in the moment — especially under pressure. Between games, players who can take control of their breathing, assess their performance with a calm mindset, and make a clear plan for the next game are far more likely to rebound from setbacks and stay consistent during high-pressure points.

So what does a performance mindset look like in the between-game window?

1. Let It Go Whether the last game was brilliant or brutal, it's over. Performance-minded players let go of frustration or celebration. They clear the mental clutter and focus only on what they can control next.

2. Breathe and Reset Taking 10–15 seconds to slow the breathing can lower the heart rate and sharpen concentration. A few deep, deliberate breaths can make a world of difference.

3. One or Two Simple Cues Instead of overthinking or obsessing over tactics, performance players focus on one or two controllable reminders: “Keep my swing smooth,” or “Stay in front.” These cues anchor the brain and prevent distraction.

4. Body Language First Confidence is a decision — and posture leads psychology. Standing tall, walking out with purpose, and making eye contact with the opponent are all ways to project (and feel) readiness.

   
   

For younger athletes especially, these habits don’t come naturally. That’s why coaches and parents play a crucial role in teaching and reinforcing the routine. Many junior players look to the coach between games, but in truth, players must learn to lead themselves. With only 90 seconds to regroup — and coaching not always allowed — self-regulation isn’t just helpful, it’s necessary.

And here’s the best part: the ability to self-regulate doesn’t just make you a better squash player. It builds emotional control, resilience, and independence — tools that benefit players on and off the court.

So next match, don’t waste your 90 seconds.

Use them to refocus.Use them to breathe.Use them to become the player you want to be — one game at a time.