From Reps to Results: Why Play Beats Drill in Our Squash Program

You may have heard a popular quote floating around: “It takes about 400 repetitions to create a new synapse in the brain, unless it’s done through play, in which case it takes 10–20.” While the exact numbers aren’t scientifically proven, the idea behind it is backed by neuroscience: joyful, meaningful, and engaging practice helps the brain learn faster.

That’s exactly the philosophy behind our squash program. Instead of endless, repetitive drills, we use a constraint-based approach, designing games where court size, scoring systems, or shot options are adjusted to highlight specific skills. This keeps players fully engaged while ensuring the brain is working in problem-solving mode, not autopilot.

For example, a rally might only score if the ball lands in the back third of the court, forcing players to explore depth control. Or we might introduce a “winner’s court” format where only attacking shots earn points, sharpening tactical instincts under pressure. These constraints create natural challenges that are fun, competitive, and mentally stimulating—activating the reward pathways in the brain that help skills stick.

By embedding technical and tactical goals inside games, we harness the same principle the “400 vs. 20” idea suggests: when you’re having fun, you learn faster. It’s not just about doing more reps, it’s about doing the right reps in a way your brain loves.

So next time you’re on court, remember: the scoreboard might be tracking points, but your brain is racking up new connections. And those are the wins that last.