The Hidden Downside of Too Much Solo Hitting

Solo hitting has long been part of the squash tradition. Every player knows the feeling — an empty court, a clean ball, and the satisfying rhythm of striking it just right. It looks productive, it feels disciplined, and it’s often the first thing players do when they want to “put in extra work.”

But like many things in performance sport, more isn’t always better. While solo sessions can refine mechanics and timing, too much of it can actually hold a player back, especially when preparing for competition.

1️⃣ No Decisions, No Development

Squash is a complex decision-making sport. Every rally involves reading subtle cues from an opponent, anticipating options, and choosing a response under pressure.When a player solos, that perceptual challenge disappears. The player’s brain isn’t asked to interpret movement or deception — it’s just repeating a closed-loop action. Over time, this can reduce the connection between technical skill and tactical awareness.

Academic link: Williams, J.R. & Ford, P.R. (2008). Expertise and Expert Performance in Sport. Journal of Sports Sciences, 26(10), 1097-1110.Their research shows that perceptual-cognitive skill — the ability to pick up cues, anticipate play, and decide quickly — is what separates experts from those who only practice mechanics.

2️⃣ False Feedback

Solo hitting can create a dangerous illusion of consistency. Without the constraint of an opponent, every shot feels accurate, every swing feels “on.” But in a match, the same swing must adapt to pressure, pace, and unpredictable angles. Without those stimuli, players may engrain habits that break down in competition.

3️⃣ Too Predictable to Drive Learning

Motor-learning research emphasizes the importance of contextual interference, variability and unpredictability that force the athlete to adapt.Repeating the same pattern over and over creates short-term fluency but poor long-term transfer.

Academic link: Shea, J.B. & Morgan, R.L. (1979). Contextual interference effects on the acquisition, retention, and transfer of a motor skill. Journal of Experimental Psychology: Human Learning and Memory, 5(2), 179–187.Their work demonstrated that variable, messy practice leads to deeper learning than blocked, repetitive routines.

4️⃣ Unrealistic Movement and Spacing

Solo sessions often freeze the player to one side of the court or one rhythm of movement. In matches, spacing, timing, and recovery positions are constantly changing. Over-soloing can create a false sense of tempo and an unrealistic reference for movement patterns.

5️⃣ Opportunity Cost

Time on court is finite. Every extra hour of solo hitting is an hour not spent in decision-rich situations, conditioned games, rehearsal scenarios, or guided match play, where players learn to make smart choices under realistic constraints.

💡 So What’s the Right Balance?

Solo work absolutely has its place, early technical corrections, pre-session warm-ups, or mindful “feel” practice. But as players mature, solo time should shrink and contextualized practice should dominate.

At Squash Tigers, we teach our players that the best training blends skill, perception, and decision. The goal isn’t to look good alone on court, it’s to make great decisions when it matters most.