When it comes to any sport, athleticism and skill are the two major components, each with multiple sub-components. A common misconception is that some people are just born with it, while others are not.
Admittedly, some people are endowed with natural abilities like being tall (which increases their likelihood of being successful at sports like basketball and volleyball) or having a biased ratio of wingspan (and foot size) to height (which increases the likelihood of being successful at swimming). However, genetic predispositions apart (which, by the way, may also be expressed or suppressed to varying degrees based on our environment – i.e., epigenetics), we may all train athleticism and skill.
It is off of this (optimistic) latter fact that we will discuss movement on the squash court!
Commonly Missed Elements of Movement
Many players think that improving their speed is the key to better movement on the squash court. A typical complaint is, “I missed another boast. I’m too slow moving forward.” However, speed is just one component of effective movement.
Please take a moment and visualize something with me. You’re on the ‘T’, and someone plays a fast, accurate straight drive. You run towards the ball with solid speed; however, you can’t stop yourself and take an extra step or two before turning and running back to the ‘T’. Given your inefficient deceleration and recoil, you approach the ‘T’ late (often at high speeds), leaving you vulnerable to quick changes of direction and often being extremely late to the early boast your opponent played.
Now, let’s pause and reflect. Was it really your slow speed into the front that prevented you from retrieving the boast, or was it potentially a lack of strength and stability to decelerate effectively in a lunge before recoiling?
The Key Message
Several elements comprise effective movement. Acceleration is certainly one of them, but deceleration and recoil are other key physical attributes we must train. To learn more about training these aspects of movement, check out Joel Makin’s guide to Movement and Ghosting.
Additional Movement Elements
Apart from the physical side of movement, there are many technical aspects of movement. Below I will share three (of several) key components.
Stepping Efficiency
We want to get comfortable moving from the ‘T’ into any area of the court within three or fewer steps. Of course, our height will impact this slightly – taller players can cover the court with fewer strides relative to shorter players. What is important, however, is to avoid lots of small, inefficient steps that don’t really lead to any ground coverage. Such steps result in wasted energy, effort, and overall inefficiency. One exception to the rule is when we are presented with loose shots. In such scenarios, taking minor adjustment steps allows us to get into an optimal position from which we can execute a variety of quality shots.
Comfort and Confidence Using Both Legs
The ability to use both an open and closed stance all over the court is critical for many reasons, including:
- avoiding overuse injuries of your dominant leg
- being adaptable when shots present themselves at unsettling angles, and you don’t have time to get into the “optimal” position
- controlling the mid-court efficiently and effectively
Power Points
Maintaining a flow in your movement is crucial. When moving off the ‘T’, express power and then decelerate as you approach the ball (when not under significant pressure). After striking the ball, synchronize your follow-through with strong movement off the ball and decelerate as you approach the ‘T’ before taking a split step.
Common Movement Errors
If you feel that you are not moving as well as you could be, reflect upon the following common errors and see if you’re guilty of making them:
Jumping During Split Step
This is a very common error that throws off our timing and results in wasted energy. Instead of jumping, try rising onto the balls of your feet and dropping.
Reaching the Physical ‘T’
All of us have been told over and over that we must get to the ‘T’ after every shot. Unfortunately, this is a nuanced concept that often isn’t taught. Let’s discuss two components:
- You must adopt a floating ‘T’ position, based on where the ball is, your shot quality, and your opponent’s options.
- You must take your split step whenever your opponent is about to strike the ball, even if you are not at your ideal floating ‘T’ position.
Diagonal Path to the Back
Most players take a diagonal line when moving into the back of the court for a straight drive. Unfortunately, this precludes the possibility of a volley. Train yourself to take a lateral first step to hunt the volley, before dropping back if the ball is too tight.
Conclusion
Mastering movement on the squash court is more than just about being fast; it’s about being efficient, controlled, and adaptable. By focusing on acceleration, deceleration, stepping efficiency, and using both legs confidently, you can enhance your overall game performance. Reflect on the common movement errors and work on correcting them to see a significant improvement in your on-court agility.
Remember, even the smallest adjustments can lead to significant improvements. Implement these tips in your training sessions and watch your squash game transform. With dedication and the right techniques, you can move like a pro and dominate the court.
Ahad Raza
Founder of ARProformance,
M.A., CPT, Peak Performance Teacher.
For more, check out Joel Makin’s playlist on movement
In this playlist, Joel, known for his strength, explosive power, and tactical acumen, will guide you through the essential elements of effective movement.
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