Play By the Rules! World Squash Singles Rules Updated January 2014
Willoughby Squash Club
Deliberate Practice Principles • You can’t fix something that is not clearly identified. • Practice makes permanent, only perfect practice makes perfect which means it’s crucial that you practice properly to create and reinforce the proper muscle memory you will need when under pressure in a match. • Practice to improve – Play to win. • To significantly decrease the time it takes to learn new skills and develop new abilities, you need to practice based on your learning style because you are predominantly either visual (seeing), auditory (hearing) or kinaesthetic (feeling). • Proper Preparation Prevents Piss Poor Performance – so have routines you follow are positive, but you want to stay away from rituals that escalate to superstitions can quickly become troublesome. • Champions understand that perceptual distortions are a fact of life and the only way to achieve and objective perspective on your technique and game play is to have someone else’s point of view – either via video analysis or oneon-one coaching.
7 Steps to develop your squash game like a champion. Identify and isolate a specific skill or ability to work on Learn how to do it properly Perform it properly with repetition in drills and routines Continue with repetition introducing some pressure (and movement) Conclude repetition with match-level pressure condition drills Only then do you introduce it into a competitive match or tournament play. Start over with the next skill! w w w. T h e M i n d s e t O f A C h a m p i o n . c o m
Personal 1:1 Coaching | Group Coac
www.AaronFrankcomb.com
Ranked In The Top 100 Professional Players For 8 Years, 4 years In The Top 50 • Junior Champion • Squash Coach Common Wealth Games Representative: • Delhi, India, 2010 Bronze Medalist World Teams Championships: • 2009 & 2011 Winner of 3 PSA Titles: • $10,000 Buler Squash Challenge Cup 2011 (Hong Kong) • $10, 000 China Open 2010 (Shanghai, China) • $10, 000 Fashion Squash Tour - Patio Savassi 2006 (Belo Horizonte, Brazil) Best win against Tarek Momen World No. 13: • Saudi PSA World Open 2010 World Junior Teams Semi Finalist: • Chenai, India, 2002 Australian Junior Champion (all age groups including 2 times Under 19): • 1998, 2000, 2001, 2002, 2003, 2004 Australian Junior Athlete Of The Year: • 2003 Scholarship holder of the Australian Institute of Sport (AIS): • 2003, 2004, 2005, 2006, 2007, 2010, 2011 Tasmanian Institute of Sport (TIS): • 2009, 2010, 2011
h i n g | S q u a s h c a m p s | V i d e o A n a ly s i s
You can’t fix a ‘problem’
…unless you know Welcome to frame-by-frame video analysis of YOUR squash game, including technical stroke and game playing strategic analyses. This cutting edge technology - developed in Melbourne Now available here at
Willoughby Squash Club.
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precisely what ‘it’ is
Often, the difference between social and competitive squash players is their attention to detail and discipline to perform drills and routines. This helps them to reduce weaknesses while improve on their strengths. Until recently, it was difficult to identify the little adjustments necessary to make a big leap in their performance. Now it’s available at a click of a mouse with local support and guidance via Willoughby’s Squash Pro - Aaron Frankcomb.
Mental Toughness Tips
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• Having predetermined goals help manage stress and anxiety during competition as well as training, by placing things into their proper timeline and manage expectations. These goals include outcome results as well as performance results that include technical development of specific skills and abilities. Champions • Competence and confidence go hand-in-hand. With your coach, you should develop a mental toughness strategy to keep this in balance while you raise Competitive Players the bar of your physical game so you are not let down (disappointed) by mental lapses and other psychological shortcomings. • No one likes to lose, but champions quickly learn it is a necessary component of their improvement feedback loop. By being self-aware of what is working and not working, they can adjust and make improvements without the distraction of negative emotions that distort their perception of what actually happened on court. • Being passionate is not a license to get mad and emotional on court. The best players are those who manage their emotional states throughout a rally, a game, a match, a tournament, a season and a career. Like physical mastery of a squash shot, mental toughness takes time, patience and practice. • You are either driven by winning or by NOT losing. Knowing which one is one of the principle foundational skills of self-mastery you need to develop to become a true champion. Managing and controlling anxiety, disappointments and fears is paramount. Knowing what they are is just the starting point along the journey.
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ELITE ATHLETES
PLAYERS
SPECTATORS
Squash is a highly technical sport that is very physically demanding, but for every player at every level there comes a time when most of the games are won or lost in the mind… When that happens, you need to create a breakthrough to ascend beyond your current performance plateau. w w w. T h e M i n d s e t O f A C h a m p i o n . c o m
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