At the junior elite level, Squash becomes more than a test of skill and fitness — it’s a test of psychology. When two equally talented players step on court, the one who can manage nerves, refocus after mistakes, and maintain belief under pressure usually comes out on top.
In fact, research across racket sports consistently shows that mental preparation is a key predictor of performance (Cece et al., 2020). For juniors aiming to move into the senior elite ranks, learning to train the mind is as essential as training the body.
The Challenges Juniors Face at the Elite Level
Junior squash players deal with psychological pressures that senior professionals face — but at a younger age, and often with less experience managing them.
- Tournament load: Playing multiple matches in one day at national or international events.
- Rankings pressure: Constant comparison with peers, and the stress of maintaining or climbing the rankings table.
- Parental & coach expectations: Sometimes adding pressure rather than support.
- Fatigue management: Balancing training intensity with school and travel.
- Mental recovery: Learning to bounce back from tough losses quickly.
The good news? Sports psychology offers tools to turn these challenges into opportunities for growth.
Psychological Skills Every Junior Squash Player Needs
1. Confidence That Lasts
Confidence in squash isn’t about always believing you’ll win — it’s about trusting in your preparation. Studies show confidence is one of the most important predictors of successful performance under pressure (Vealey, 2007).
Training tip: Keep a “confidence log”, just after training, write down three things you executed well. Reviewing this before matches reminds you of the work you’ve done.
2. Stress Management and Anxiety Control
Anxiety is common in junior squash — especially before important matches. Stress inoculation training (Mace & Carroll, 1986) has proven effective in helping squash players reduce nerves and improve performance.
Training tip: Practise breathing control (inhale 4 seconds, hold 2, exhale 6). Use this in between rallies to regulate nerves and regain control.
3. Focus and Attentional Control
Squash rallies require sustained attention, quick decision-making, and the ability to block distractions (e.g. bad refereeing calls, noisy spectators). Research shows skilled squash players have sharper attentional control than novices (Abernethy, 1990).
Training tip: Use cue words like “length” or “reset” during play to anchor your attention to the present rally.
4. Pre-Performance and Between-Point Routines
Having a consistent pre-performance routine (PPR) helps junior athletes manage nerves, maintain rhythm, and start matches strong (Muran et al., 2020). Between-point routines also prevent mental drift mid-game.
Training tip: Develop a personal “mini-routine” between rallies — towel, wipe wall, deep breath, cue word — and use it every time.
5. Imagery and Visualisation
Imagery is powerful in helping athletes prepare for different scenarios and build confidence. Studies in racket sports highlight their impact on performance (Cece et al., 2020).
Training tip: Visualise yourself coming back from behind (e.g. 8–10 down). See yourself staying calm, playing smart, and winning. This mental rehearsal makes it easier when it happens in reality.
6. Mindfulness and Staying Present
Mindfulness builds awareness and reduces the “noise” of unhelpful thoughts. In squash, this means letting go of past mistakes and avoiding worry about future points.
Training tip: Start training with 2 minutes of mindful breathing. Focus on your breath; when thoughts come, notice them and let them go. This skill transfers directly to court.
7. Resilience and Mental Toughness
Resilience is the ability to bounce back from setbacks. Mental toughness is the ability to stay in the fight when things get tough. Both are vital for juniors who will inevitably face losses, injuries, and difficult matches.
Training tip: In training, create scenarios where you start points behind (e.g. 0–6). Practise fighting back — this conditions resilience.
Common Mental Traps for Juniors
Some of the most common mental traps that juniors face include:
- Overthinking technique mid-match – solution: focus on tactics or cue words instead.
- Dwelling on mistakes – solution: use “reset routines” and forward-focused self-talk.
- Playing for rankings, not learning – solution: adopt a growth mindset, treating every match as a chance to improve.
- Externalising responsibility (blaming refs/opponents) – solution: focus on controllables (effort, attitude, shot choices).
Parents’ and Coaches’ Role
Parents and coaches are central to how juniors build their mindset.
- Parents: Provide encouragement, not pressure. Avoid sideline coaching. Reinforce effort and resilience, not just outcomes.
- Coaches: Teach mental routines alongside technical drills. Create pressure scenarios in training so players develop coping strategies before tournaments.
A Comprehensive Weekly Mental Training Plan
Here’s an example weekly mental training plan for elite junior Squash players to follow – in preparation for a tournament:
- Monday: Reflection journal – write 1 strength, 1 improvement.
- Tuesday: 10 minutes imagery (visualise tough match scenarios).
- Wednesday: Simulate pressure – play games starting 0–6 down.
- Thursday: Mindfulness breathing (5–10 mins).
- Friday: Cue word practice during drills.
- Saturday (Tournament): Stick to pre-match routine; use reset routines between rallies.
- Sunday: Recovery reflection – review what was learned, not just results.
Long-Term Benefits of a Winning Mindset
- Greater resilience when transitioning to senior squash.
- Consistency across multiple matches in tournaments.
- Lower risk of burnout by reframing pressure as a challenge, not a threat.
- Transferable skills — discipline, focus, and emotional control — that apply beyond sport.
Final Thoughts
Developing a winning mindset is not about ignoring nerves or pretending pressure doesn’t exist — it’s about building the tools to handle them. For junior squash players aiming to transition into the senior elite level, investing in mental skills now will pay off for years to come.
Just as you wouldn’t skip a physical warm-up, you shouldn’t skip a mental warm-up. Your brain, like your body, performs better when trained.
References
Abernethy, B. (1990). Expert–novice differences in perceptual and cognitive skills. Research Quarterly for Exercise and Sport.
Cece, V., Guillet-Descas, E., & Martinent, G. (2020). Mental training program in racket sports: A systematic review. International Journal of Racket Sports Science.
Dweck, C. (2006). Mindset: The New Psychology of Success. New York: Random House.
Mace, R., & Carroll, D. (1986). Stress inoculation training to control anxiety in sport: Two case studies in squash. British Journal of Sports Medicine, 20(3), 115–117.
Muran, L. et al. (2020). The Role of Pre-Performance Routines in Elite Squash. Research in Sports Medicine.
Vealey, R. S. (2007). Mental Skills Training in Sport. In Handbook of Sport Psychology (3rd ed.).