The Most Important Minute and a Half in Junior Squash

In junior squash, we spend countless hours perfecting technique, drilling tactics, and analyzing match results. But there’s one part of the game that’s often underused — and it happens off the court, in the 90 seconds between games.

That short break can be more than just a quick water sip and towel-off. When used well, it’s a reset button. And for players who know how to use it, those 90 seconds can be a turning point in a match.

Matches swing quickly in junior squash. One minute you’re cruising; the next, you’ve lost four rallies in a row. Momentum shifts happen fast. What separates the top competitors isn’t just skill — it’s their ability to reset mentally, no matter what just happened.

This is where self-regulation comes in.

Self-regulation means staying in control — of your thoughts, emotions, and energy — especially when the pressure’s on. Players who can slow things down, take a breath, and refocus between games are much better equipped to bounce back and stay sharp.

Here’s what that looks like in action:

1. Leave the Last Game Behind

Whether you won or lost the last game, it’s done. Carrying frustration or riding a high won’t help. The best players wipe the slate clean and shift their focus to what’s coming next.

2. Breathe On PurposeTaking a few deep breaths slows your heart rate and calms the mind. This isn’t just relaxing — it’s tactical. A calm player makes better decisions.

3. Use One or Two Key Reminders

Overthinking kills clarity. Choose one or two simple cues that anchor your focus, like “Move your feet” or “Stay compact.” These short phrases act like a mental compass.

4. Lead With Your Body

Even if you’re rattled inside, your body can send a different message. Stand tall. Walk with confidence. Look your opponent in the eye. How you carry yourself affects how you feel — and how others see you.

For younger players, this kind of reset doesn’t come naturally. That’s where coaches and parents come in — not to give long speeches during the break, but to guide players toward routines that encourage independence. Remember: in many tournaments, coaching between games isn’t even allowed. Players need to learn how to coach themselves.

And here’s the real win: mastering the between-game moment doesn’t just help you play better squash. It builds confidence, control, and resilience — skills that stick with you beyond the court.

So next time the game clock stops, don’t just wait.

Take the time. Use the time. Own the time.

Because 90 seconds — used well — can change everything.