6 Tips on How to Get Better at Squash

Learning how to improve at squash involves incorporating advice from professional coaches. It is less about raw physical effort and more about directing your energy toward the right areas of the game.

This guide breaks down squash tips to show exactly what those changes look like and why they work so effectively. It also explains how you can start applying them today to build rhythm and improve your game.

1. Build Explosive Power on the Court        

Squash is not a sport of sustained sprinting like running. It is a sport of short, sharp accelerations repeated dozens of times per game.

The player who moves to the ball faster in those two or three critical steps becomes the ultimate winner, regardless of their stroke quality or shot selection.

Developing explosive power means training your muscles, including the toes and legs, to fire quickly and efficiently rather than just training them to last through a long match.

Court sprints between the service boxes, lateral lunges that mimic movement and positioning patterns, and gym weights all contribute to vital first-step explosiveness.

Research also supports the importance of this quality, showing that higher-ranked players perform significantly better (p < 0.05) in SPPT final lap (d = 0.35), 4 mM·L⁻¹ lap (d = 0.52), and COD (d = 0.60). This quickness separates the best player from reactive beginners.    

2. Improve Flexibility to Move Smarter                     

A physically flexible player covers significantly more of the court with far less energy. When your hips, arms, and wrists move freely, you can reach difficult balls with greater composure instead of strain. This is especially useful when retrieving short shots from the back corners.

When executing a high lob or checking the height of the ball, flexibility helps. It also allows a cleaner racket swing through the ball, instead of compensating with stiff, inefficient movements that may increase injury risk.

Analysis of mechanics from YouTube videos of professional players, as well as video playback studies, showed significant differences in trunk flexion, shoulder abduction, shoulder rotation, and racket kinematics between the groups. 

Players who invest in flexibility, proper racket angle, and lessons from professional coaches often describe feeling like the court got smaller. This is not because they became fast, but because fewer difficult balls feel genuinely out of reach.

A useful flexibility routine for squash players includes dynamic warm-up exercises before play rather than static stretches. Leg swings, hip circles, and thoracic rotations prepare the joints for multidirectional movement without reducing muscle activation.

After practice matches, hip flexor stretches, and shoulder mobility work help counteract the highly asymmetrical demands that squash places on the body physically. Five minutes of targeted wrist circles and extension holds several times per week can noticeably improve your full swing execution.

3. Work on Physical Conditioning

When your aerobic base is strong, in-game effort feels much lighter, meaning fitter players win more often. You recover between rallies faster, make cleaner tactical decisions late in the fifth game, and stop giving away easy points through fatigue-driven error. 

Physical conditioning in the gym, built outside of your regular squash training sessions, is an advantage for recreational players looking to reach the next level.

Interval training is particularly well-suited to squash because it closely mirrors the work-to-rest ratio of actual match play. Short, fast efforts at high intensity followed by partial recovery periods train your cardiovascular system to bounce back quickly, making you fitter and more resilient.

Incorporating different exercises that specifically target explosive movement is essential, particularly when responding to cross-court drives or recovering from deep back-corner positions.

Research shows that elite squash players can reach a mean energy expenditure of 4933 ± 620 kJ/h, with a mean heart rate of 92% ± 3% of maximum and a mean respiratory exchange ratio (RER) of 0.94 ± 0.06.

Playing against a partner of a similar level during squash training also functions as an excellent form of competition with built-in pressure. It pushes your physical limits in ways that solitary training cannot replicate, making you a fitter athlete.

4. Sharpen Your Mental Endurance

Squash matches and tournaments are frequently decided by the player who holds their composure the longest, showing true discipline. A player who stays completely calm after losing three rallies in a row is far more dangerous than a technically superior player who lets minor frustrations disrupt their accuracy and gameplay.

Cognitive endurance is highly trainable, yet most players neglect it entirely in favor of technical exercises. Even professional coaches emphasize controlling the ball length mentally, so listen to your coaches.

The simplest tool available for building concentration and patience is breath control. Taking a deliberate breath between points, rather than rushing frantically into position, resets your nervous system and creates a quiet moment of intention before the next rally begins.

Stay fully present with each movement, whether you are executing a volley drop from mid-court or playing a cross-court angle off the side wall.

During play, keep your attention strictly on the process, such as where you are placing the short drop or how efficiently your positioning takes you to the middle.

Focus on mastering the drop shot and hitting a good length instead of the score. This removes the anxiety that leads to error under pressure.             

5. Adopt Smart Solo Practice Exercises         

A solo practice session is one of the most effective ways to develop ball control, keep the ball tight, improve shot accuracy, and build lasting muscle memory. It also allows you to track how many points you can win during structured drills.

Solo training is also valuable because it lets you rehearse positioning strike the ball early. It also helps you avoid hitting off the wrong foot, without the pressure of an opponent or referee influencing your decisions. 

Ghosting exercises, straight drop practice, an attacking boast, a defensive boast, working on your boast, lob practice, and hitting solo training drives against the front wall qualify as high-return activities that improve your level. These help reinforce core movement patterns and shot execution.

6. Play Against Different Standards

Varying your competition level accelerates development in both directions for athletes. Professional players force you to adapt fast, tighten your shot selection, and manage intense pressure.

In contrast, amateur or similarly matched opponents give you the space to refine new patterns. This is where you can groove technical skills such as front wall kills, tight straight drives, and repeatable attacking shots.

Playing at this level also helps build confidence in developing skills like the backhand boast, deep volley drop, and cross-court shots off the side wall. It allows for longer rallies and better control as you work on consistency and accuracy.

If you're interested in other racket sports, see our guide on how to get better at pickleball for sport-specific drills and techniques.

Improve Your Game With Squash Training Apparel                                           

Improving at squash comes from combining smart physical training, technical practice, and strong mental control. When you build explosive movement, stay flexible, improve fitness, and train with purpose, your overall game becomes more efficient and consistent.   

At Sports Gear Swag, we have the squash apparel you need for your next practice match. Our collection includes custom squash jerseys, squash uniforms, sweatbands, and squash shorts to help elevate your game. Browse our selections today, bring a friend, and enjoy unforgettable moments on the court!