How to Bounce Back Instead of Breaking Down Tournament days are brutal. Multiple matches. Short turnarounds. Adrenaline spikes. Mental fatigue. Lots of pretending you’re “fine.” You don’t get better during matches. You get better during recovery. Skip this part and you’re just collecting mileage. Let’s fix that. Step 1: Rehydrate Immediately (Not Later) First priority: fluids. Not when you get home. Not after scrolling your phone. Immediately. Aim for: Water plus electrolytes Small, steady...

As a squash coach working with competitive juniors, one of the most powerful frameworks I use to develop their mental game is Nideffer’s Model of Attentional Focus . Dr. Robert Nideffer , a psychologist and former Olympic consultant, developed this model to help athletes understand how their focus shifts during performance. He identified two key dimensions of attention — width  (broad to narrow) and direction  (internal to external) — and mapped them into four distinct types of focus....

Why Going to Bed Might Be Your Secret Weapon Let’s clear something up: Sleep is not what happens after  training. Sleep is  part of training. You don’t get faster, stronger, or sharper during practice. You get better while you’re asleep. Yes. Really. If you’re serious about squash (or even just enjoying it more), sleep matters as much as court time. What Sleep Actually Does for Junior Players While you’re sleeping, your body is busy doing important stuff: Repairing muscles 💪 Restoring energy...