Keep Score

Today I'm going to talk about the importance of keeping score. Obviously this is important when you're playing a game or match, but also when you're doing drills or playing condition games. Most of us keep score only when we play our matches, actually most people don't do anything but play games. But for those of you that are trying to improve, that do drills or play condition games, you will benefit more if you keep score. Let's discuss why this is.

I have to start with saying that you don't need to keep score for every drill. For example, if you're warming up with some boast drive or drop drive you can just do it for however long you want. But once you're warmed up and ready to go full speed you should try and keep score for most of your drills. Of course you can always mix in some feeding drills in between, like volley drops where you don't need to score against one another. Although even in a feeding drill I like having a target. I find that scoring and using targets keeps your concentration on the task at hand. I know how easy it is to lose your focus when you're not in a match situation.

Why keep score you ask? It makes both people try harder to start with. If you're competitive like I am, I don't want to lose even just a condition game in practice. This already makes the practice have a  different feel to it. Keeping score also makes you refocus after you make an error or two. Just like a game this is an important skill set that gets better as you practice it. This is a good time to work on your positive self-talk and taking a deep breath. You can also work on your preserve routines if your drill or condition game require a serve. Another reason why I believe keeping score improves practice is because you will get into big point situations from time to time. Say you're playing a straight game and it's 10-9 or 10 all. Even in a practice setting you can get tense and it's these type of scenarios that can be challenging for people to play their best. Some become tentative while others take any opening to try and rush and finish the game. Playing these big points well is a skill and you can get better at it by practicing in these types of situations. Convinced?

I know two people that drill together aren't always the same level. So here are some various ways to keep score to make it equally challenging for both.
1. the stronger player has the condition/restriction
2. the weaker player keeps his point total from the previous game
3. the stronger player has to do courts sprints whenever they lose 2 rallies in a row
4. the stronger player has to do court sprints after every 5 points
5. give a few points to start for the weaker player, the stronger player starts with a deficit
6. the only way the stronger player gets a point is by hitting a target, not just by winning the rally
7. the stronger player only gets a point when they're serving, while the weaker player is playing PAR
8. if the stronger player loses a rally they also lose a point, while the other person gains a point
9. the stronger player doesn't get a point when the weaker player makes an unforced error
10. the stronger player always starts returning serve or the defensive position (e.g., if you played a condition game where you serve off the back wall, the stronger person would always do this)

I know a lot of people don't want to admit they are weaker and don't want to have a lead. If this is the case then just play 1 game with 1 person having a tough condition and then switch for the following game. This means both people will have at least 1 hard game.

You can also still use some of my ideas for keeping score above even if you and your opponent are equally matched. When you keep score it makes the drill or condition game and each rally count for something. It makes you both try harder and want to run down each ball. You can also say the lower busy the beverage or use some physical exercise like courts sprints or pushups after certain things happen. This ensures that you're both going to play hard as if it were a match and that your workout will be more physically punishing than your matches are. If you want to get in good squash shape this is how you should be training. You're training sessions should be harder than your matches (or at least as equally tough as one of your most physically challenging matches).

If you don't keep score when you play drills or condition games I hope you will now. Of course there is a time and a place for feeding and working on technique. Keeping score is not the ideal situation for doing this. Keeping score will help you stay focused, be challenged, have more fun, be creative and will improve how your decision making and how you play big points.

After yesterday's lengthy post I thought I would keep this one a little shorter. Hopefully it was still insightful nonetheless.

How To Prepare For Morning Matches

Today I'm going to talk about how to prepare for morning matches. Most of us don't play squash early in the morning, so when we get to a tournament and have an early match many of us have difficult waking up and playing at the same level. This can also be a major challenge when traveling and competing in different time zones. Not all of us are morning people so what can we do to play better in the morning? At the tournament I'm at this morning there were 8am matches each day and some of these were the semifinals. Early matches are not always for younger kids and lower levels so we all should be prepared to play in the morning.

I have a few suggestions that can help you get awake and play better regardless of the time of day. My first recommendation is to practice playing once a week in the morning. If you can't get on court or set up a game then have at least one day per week that you get in a good hard workout. Our body takes time wake up and get going. Most of us get better as we get into a routine of exercising early in the day. What, when and how much to eat are all important factors going with going to sleep at a decent time. If you can find time before school or work at least once per week to get in a workout or squash game you will have a huge advantage over your opponent the next time this happens at a tournament.

Besides practicing playing early in the morning, I have some other ideas on how to wake yourself up and get going. Before Nadal's matches he has a cold shower after his warmup. You don't necessarily have to have a cold shower, but some cold water in your face can help wake you up. If you're really tired a cold shower could help.

Sometime the hardest part is just getting out of bed when your alarm goes off. I always use my phone and place it far from my bed and make sure the volume is up. You can also ask for a wake up call if you want to make sure you don't sleep through your alarm. If you end up going to sleep late are you better to get an extra 30 minutes or hour of sleep and skip your breakfast? That depends on the person and the difficulty of the match. I always like having at least a small breakfast such as yogurt and a banana and some water so I have some fuel for my match.

So you have 30 minutes before your match and you're really tired. What else can you do? Having a tough warmup and getting the blood flowing helps wake you up. If you can get out and get some fresh air that is another way that helps. The last suggestion I have is to hold your breathe for 15 seconds. The lack of oxygen increases your hear rate and breathing rate which helps wake you up.

When you get out on court and you're still feeling flat or fatigued get up on your toes for the warm up. Fake it till you make it..which basically means to look the part and put on your game face even if you're not feeling great. It's easy to play well when you're feeling well..but we aren't always feeling our best. Here's a clip about the mental toughness we need when we aren't feeling our best https://www.youtube.com/watch?v=YNA-JaCkvQg

In the above clip the coach talks about why they train every day regardless of the weather. It isn't because if they missed a day they wouldn't be as good, but because of the mental strength they are building by pushing themselves and training day in and day out. Maybe when you get to the biggest tournament you aren't up to par, but if you're used to trying your best regardless of the situation you'll play well more consistently in variable conditions. As I've mentioned before when I'm feeling low on energy is when I push myself the hardest which isn't always easy to do. I find just getting on a treadmill and not getting off until I get my normal time and pace. There are times where you want to quit and don't think you can go any further, but you can. And the more often you do this the better able you will be able to when you are in tough matches, being from fatigue, sick, or slightly injured. Squash is a very mental game and this never quit attitude is essential for reaching your potential and becoming a top player.

How do you prepare for early morning matches? Do you eat a special breakfast? Avoid caffeine? How do you get yourself going? Do you think your ability to do this is more of a physical or mental skill?