Squash Revolution 2018 Camp – Sport Science Page

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Here are the links and downloads to Shahier Razik’s Squash Revolution sport science program that we did together at Wesleyan this summer – put together by Tim Bacon, M.A., Mental Training Specialist, Strength & Conditioning Coach, Level 4 Squash Coach, and Assistant Coach to the Wesleyan University Men’s & Women’s Squash Team.

If you have any follow-up questions about the training we did or any of the links or handouts you or your parents or coach can email Tim at tbacon@wesleyan.edu.

If you like to be regularly updated on sport science & medical topics related to squash you can follow Tim on Twitter:  @TimJBacon.

Equipment

Most of the physical things we did do not require any special equipment, but you should consider purchasing the following for your home as these items are pretty cheap and available at TJMAXX, Marshall’s, Walmart or if you are looking for slightly better quality Perform Better (good online source  for fitness equipment):

Mini-Bands

Foam Roller

Stretch Rope

Stability ball: Choosing the Right Size

Find the right fit using the chart below. The ball should be firm, not squishy.

Your Height Ball Height Ball Size
Up to 4 ft. 8 in. (140 cm) 14 in. (35 cm) Small
4 ft. 8 in. to 5 ft. 5 in. (140 to 165 cm) 18 in. (45 cm) Medium
5 ft. 5 in. to 6 ft. 0 in. (165 to 185 cm) 22 in. (55 cm) Large
6 ft. 0 in. to 6 ft. 5 in. (185 to 195 cm) 26 in. (65 cm) Extra Large
Over 6 ft. 5 in. (195 cm) 30 in. (75 cm) Extra, Extra Large

fit equip

Movement Preparation – do some of these exercises before every workout, practice or match.

Pre-habilitation (“Prehab”) – do these exercises at least 3 times a week on 3 separate days, or a little bit (10 min.) every day.  These includes your core (planks) and hamstring work.

Shoulder Mobility (Movement Prep or Prehab) – make sure to include these in your warm-up at least twice a week.

Regeneration – do these 3 times a week or a little bit (10 min.) after every workout, practice or match.  In addition, make sure to take at least one day a week (Sunday?) completely off.  You can download this handout which contains all of the regen exercises we did during the week:

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Here are two additional links to video on how to foam roll and do tennis ball massage:

Foam Roller

Tennis Ball massage

Squash Match Video/Notational Analysis

PA Shab Gault

We analyzed the Shabana/Gaultier 2011 match – but you can analyze your own squash using the same method – choose a key shot or tactic to evaluate and simply keep track of good and bad examples.

Mental Training for Squash

Together we did all of the elements of a yearly annual mental training program.  If you or your coach want to read more about how to organize a yearly mental training program youo can download Tim’s article on the topic here: How to Organize Mental Training for Squash.  Here are the reminders and forms in the order that you would do them during a season:

relax legs

Best & Worst Ever Match Analysis form – to help you play your best and learn from your experiences:  Squash Reflections Form.

When we play our best we often find ourselves in the Ideal Performance State (Loehr, 1982; IPS) – here is the result of our discussion:

IPS

iCRAP –  the five basic mental skills:

  • relaxation
  • positive self-talk
  • activation
  • imagery (or visualization)
  • concentration

Here is a video of Tim and Wesleyan Head Squash Coach Coach Shona Kerr demonstrating the five mental skills in a quiet setting   and on-court .

Squash Match Focus Plan form – to make sure you are organized and well prepared for your matches – you can look at it before, during and after (while you fill out your evaluation form) your matches:  Squash Plan Form.

Squash Match Evaluation form – Complete one every time you play an important match and compare the result to your Best-Worst Analysis to help you learn from your experiences:  squash-match-evaluation-form

shabana

For more information you can:

  • email Tim at tbacon@icloud.com
  • sign up for e-coaching with Tim (from $25/hour) on mental, physical training or video analysis of your technique or match play
  • follow Tim on Twitter:  @TimBacon_Strong – daily tweets on squash training & coaching

Tim Bacon, M.A., CSCS is the world’s leading expert on racquet sport science and coaching development having taught all areas of sport science as both a Lecturer at Smith College and as a Coach Developer for the Coaching Association of Canada while actively coaching (Squash Canada Level 4 Coach) and sport psychology consulting (25+ World Champions).  He currently runs his consulting practice out of Northampton, MA and maintains his active coaching as the Assistant Squash Coach at Wesleyan University during the CSA squash season (Nov. 1 – Mar. 1).

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