Squash E-Book

Peter Hirst

• Herausgeber: Crowood
• Kategorie: Lebensstil
• Sprache: Englisch

Seitenzahl: 207

Veröffentlichungsjahr: 2014

Beschreibung

Crowood Sports Guides provide sound, practical advice that will make you a better sportsperson, whether you are learning the basic skills, discovering more advanced techniques or reviewing the fundamentals of your game. Contents include: information boxes containing 'Top Tips' aimed at all levels of ability; the history and rules of the sport, how to get started and the equipment you need; techniques, skills and tactics; practical advice about how to practice, plan, refine your strokes and develop your game; training, fitness, injury prevention and mental toughness; colour action images, sequence photographs of the strokes and helpful diagrams; a useful glossary and list of addresses. Superbly illustrated with 137 colour sequence photographs and 13 diagrams.

Leseprobe

CROWOOD SPORTS GUIDES

SQUASH

SKILLS • TECHNIQUES • TACTICS

Peter A. Hirst

THE CROWOOD PRESS

First published in 2011 byThe Crowood Press LtdRamsbury, MarlboroughWiltshire SN8 2HR

www.crowood.com

This e-book first published in 2014

© The Crowood Press 2011

All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopy, recording, or any information storage and retrieval system, without permission in writing from the publishers.

British Library Cataloguing-in-Publication Data

A catalogue record for this book is available from the British Library.

ISBN 978 1 84797 860 8

Disclaimer

Please note that the author and the publisher of this book are not responsible or liable in any manner whatsoever, for any damage, injury, or adverse outcome of any kind that may result from practising, or applying, the techniques and methods and/or following the instructions described in this publication. Since the exercises and other physical activities described in this book may be too strenuous in nature for some readers to engage in safely, it is essential that a doctor is consulted before undertaking such exercises and activities.

Illustration credits

All images are © Steven Line except the images on page 19 and in Chapters 16 and 17, which are

© Derek Fuller. The images on pages 64 and 72 are © Nick Matthew.

CONTENTS

Acknowledgements

Part I: Introduction to Squash

1

The Game of Squash

2

Getting Started: Equipment

3

Rules

4

Playing the Game and How to Get Involved

5

The Bigger Picture

6

Supporting Programmes

Part II: Technical Skills

7

Introduction and Philosophy

8

Technique and Stroke Production

9

Developing a Skilful Game

10

Tactics and Making it All Work

11

Practice and Refining

Part III: Fitness and Mental Toughness

12

Energy Systems and the Physical Demands of Squash

13

Testing for Fitness

14

Guidelines for Training

15

Planning for Fitness

16

Training for Core Stability

17

Injury Prevention

18

Nutrition for Training and Playing

19

Mental Toughness and Working Relationships

Appendix I: Summary of Winners

Appendix II: Code of Conduct for Squash Coaches

Glossary

Useful Contacts and Addresses

Index

ACKNOWLEDGEMENTS

The author and publisher would like to offer thanks to all who helped with the production of this book. Thanks to Keir Worth (Head of Performance, England Squash and Racketball) for his input during the inception of the book. Special mention must go to Gary Hearnden for his great contribution to the mental strength section, graphics and the moral support extended to his son Matthew, and to Mike Harris, Squash Coach, whose contribution, help and support have proved invaluable. Thanks also go to Ann Travers and Elysha Ramage (for proof reading); Stafford Murray of the English Institute of Sport (for material on match analysis); Steve Line of SquashPics.com and Derek Fuller of Derek Fuller Photography (for providing the photographs); and to the players that feature in the photographs.

Squash in the shadow of the pyramids.

CHAPTER 1

THE GAME OF SQUASH

The History of Squash

The earliest records suggest that all racket ball games originated from real or royal tennis. Squash has the same roots, with records of street games in the narrow ‘rues’ of twelfth-century France. Children would strike the ball with their hands, causing it to bounce against walls, doorways and roofs; the rules were governed by the local architectural design. Over time the popularity of the game spread to the monasteries and, in the fifteenth century, the Dutch invented the ‘racket’ and the game became known as ‘tennis’. The word ‘tennis’ comes from the French word ‘tenez’, which was shouted as a warning before each serve.

Records show that in the early eighteenth century, inmates of Fleet Prison – a debtors’ prison – in London played a version of tennis outside against one or two walls with a hard ball made of wound cloth and an elongated tennis bat. The popular version of this, called ‘racquets’, spread and was played in alleyways, pubs and schoolyards. Around this time a number of courts were being built, albeit of different dimensions. The first was at the military establishment of Woolwich in London. This was followed fifteen years later by another court at the Marylebone Cricket Club, and a further ten years later seven courts were built at the Prince’s Club in London. Racquets was also spreading to the colonies, and courts were built in Halifax, Nova Scotia, India, Australia and America.

Similar to racquets was a game called ‘fives’, which stemmed from a version of handball. It was essentially the same as racquets but used the hand instead of a racket. Fives became popular at public schools, especially the prestigious Eton and Rugby, each with their own version. At the Harrow School in London the younger boys produced a new ‘rubber’ ball, which was played with shortened rackets at a slower pace. This new version of the game forged a marriage of racquets and fives, which became increasingly popular, and the new sport of ‘squash’ was born.

The organization of competitions and more opportunities to play led to a rapid increase in the popularity of squash. However, courts had differing dimensions and there was no standardization of rules or equipment. In 1923 the Royal Automobile Club, London, hosted an open meeting of English clubs and formed a ‘Squash Rackets Representative Committee’ and, in 1928, the Squash Racquets Association was formed to govern squash in Great Britain. The first task of the Association was to standardize court dimensions and balls.

A further surge in the popularity of squash came after the Second World War. At this time a number of countries developed a culture of squash, which led to the advent of international squash. During this period, Australia emerged as the world force. In 1967 representatives of Australia, Great Britain, Egypt, India, New Zealand, Pakistan and South Africa came together in London and formed the International Squash Rackets Federation (ISRA). Two years later they were joined by the USA and Canada, even though these countries followed a different format of play. In 1992 the ISRA changed its name and became the World Squash Federation (WSF). Since the reign of the WSF, squash has enjoyed its greatest boom, currently sporting a membership of 147 countries with over 185 countries playing. The WSF has led to the acceptance and recognition of squash on the world stage.

The legendary Hashim Kahn taking a well-earned rest.

One of the great battles between Geoff Hunt and Jonah Barrington.

Since its inception, the British Open has been viewed by many as the World Championships, especially before the advent of the professional game. The first British Open winner was Amr Bey of Egypt, arguably the first of many colourful personalities over the years. The year 1951 brought the beginning of the Khan dynasty with the legendary Hashim. This period saw the Khans take twelve successive Opens. Then came the Jonah Barrington and Geoff Hunt mammoth battles of the 1960s and 1970s, with Jonah taking six titles and Geoff seven. Meanwhile Heather McKay of Australia went for a staggering eighteen years without losing a match.

Jahangir Khan, the WSF President since 2002, dominated the world scene for fourteen years before retiring in 1983. During that time he won 555 matches consecutively, winning the British Open ten times and the World Open six times from 1981 to 1985 and again in 1988. In addition to these he won two world amateur titles, making a total of eight world titles. Between 1981 and 1986 he was unbeaten in competitive play. In 1987 he eventually passed on the crown to Jansher Khan, who took his first world title in 1987 at the NEC in Birmingham, England, to start a new reign.

At the turn of the twenty-first century, Australia and England were still the dominating forces in international squash. However, Egypt was developing a presence, with Shabana, Darwish and Ashour leading for the men. The junior players were making a major mark on the rest of the world.

Heather McKay in her prime.

Jahangir Khan at his best.

France too was well on the way, with Lincou and Gaultier rapidly becoming a major force in the professional ranks. The Grinham sisters from Australia were making a large impression on the world scene, but all eyes were on Malaysia’s Nicol David, who rapidly rose to the top of the tree in the women’s game. In the 1990s Sarah Fitz-Gerald of Australia showed dominance, with five World Open titles. Nicol David of Malaysia, currently with four World Open titles, is hot on her heels.

Shabana the great Egyptian.

Sara Fitz-Gerald in full stride.

To date, the records show, over a period of many years, world dominance in the men’s game, with Pakistan coming out top with a total of twenty-three world team and individual titles. Australia comes a close second with a total of twenty-one world team and individual titles. Third place goes to Egypt, with five titles, and England takes fourth place with five titles. In the women’s game, Australia comes out well ahead of the rest of the world with a total of twenty-two world team and individual titles. England is in second place with eight team and individual titles, and Malaysia is third with four individual titles held by Nicol David in 2005, 2006, 2008 and 2009.

CHAPTER 2

GETTING STARTED: EQUIPMENT

Clothing

For those just starting squash, shorts and a T-shirt will suffice. If you join a club, smarter clothing is advisable. Normal playing kit comprises shorts and a short-sleeved shirt of a light-weight fabric with a high level of wickability that disperses and transports sweat away from the skin to the fabric surface to allow it to evaporate. A tracksuit or sweat top and pants can be worn during warm-ups, but this would not be appropriate during competition.

Shoes

The recreational player can play in regular trainers, although non-marking shoes are a must as the floor surface is prone to marking. Squash involves many rapid changes in direction. As a result, running shoes are not suitable because the square edges on the soles grip too much during sideways movement, creating an increased risk of injury. Regular players will benefit greatly from purpose-made squash shoes as these provide the necessary support, grip, comfort and protection required for the stringent demands of the game. Serious players must look after their feet meticulously as the feet take a great deal of stress and pounding due to some of the extreme movements required. The constant changes in direction can have a serious adverse effect on the feet, which then progresses over time up through the ankles to the knees, hips and lower back. This can create long-term problems; hence good-quality squash shoes are essential.

A selection of suitable equipment.

Rackets

A good racket is also essential. It must be strong enough to take the odd knock and grazing against the walls of a court. There are many varieties of racket to choose from. They come in different weights and balances and which one you choose is a matter of opinion, preference and of choice.

At one time, rackets were made from laminated wood with a smaller head than is used today. Technology has evolved greatly in recent years and carbon fibre and composite materials are now widely used in racket manufacturing. The slightly larger head of present-day rackets increases the size and range of the ‘sweet spot’ (the centre of the racquet head where maximum power and control are generated) when striking, which enables the player to extend his range of stroke with additional power and control but using a reduced racket action. These changes mean that players are able to use more deception in their stroke play while making the game considerably faster.

Most rackets weigh between 110g and 180g. The heavier ones are generally good for control and power. Medium-weight rackets are good for beginners and all-round players, while ultra-light rackets are beneficial to get the ball out of back corners and for the quick wristy players who love to play trick shots.

Essential equipment: racket, balls, grips and eyeguards.

To many players, the overall balance of the racket is important. The heavier-headed rackets are favoured for maximum control as the angle of the racket head tends not to be distorted as much as the lighter-headed ones when striking the ball. Broader-throated rackets have a larger string-bed than rackets with a narrow throat. Generally, the larger the string-bed the more forgiving the racket, as a larger surface area would normally mean a larger sweet spot.

The grip size of new rackets tends to be fairly standard. Always give the standard grip a try of at least a month before considering building it up with additional grips. When playing with a racket, the degree of tension with which a player holds the racket determines the degree of feel transmitted through the racket to the hand. This, in turn, affects touch, control and accuracy. Gripping the racket tightly creates muscle tension in the forearm. This can lead to tennis elbow, which is essentially tendon damage in the elbow. Try to imagine holding the racket handle with the fingers rather than the hand, keeping the tension to a minimum.

Strings

When you begin playing squash you will not be too concerned about the type of strings used in your racket. However, as you improve, the use of good-quality strings becomes more important. Strings are usually made from nylon arranged in laminated layers, which adds strength and durability. The thickness of the strings ranges from 1.06mm to 1.30mm. A good string will help with overall ball control and increased power. The longevity of the string is affected by its thickness, the tension used and the type of game you play. A thinner gauge of string will give greater response and playability but have a reduced life. Conversely, thicker strings have a longer life but are less responsive. Generally speaking, medium-priced strings of thicker gauge provide good all-round playability, life and value for money. Thicker strings are more resistant but are generally less powerful. Higher-quality strings give better playability, responsiveness and tension stability.

It is important to keep the strings on your racket in good condition. Therefore the racket will need to be re-strung as the strings progressively wear with prolonged use. As a general guide, re-string your racket the same number of times per year as you play per week. For example, if you play twice a week then two re-strings per year are recommended. This is not a hard and fast rule and will vary from player to player depending upon the type of game you play, string type and tension.

Tension for squash racket strings is normally set at or around 28psi but does vary through choice. Stringing your racket at a higher tension will give more control, whereas a lower tension gives additional power. If the racket is strung at a low tension, the strings will stretch more when it strikes the ball and then snap back to their initial length. This adds power to the shot. If the racket is strung at a higher tension, there is less stretch in the string to provide power. On the other hand, tighter strings remain flatter, so it is easier to control the direction of the ball and to impart spin to the ball.

Squash ball height chart (see section on Balls below).

Balls

Squash balls are made from rubber with a matt surface. They come in differing speeds, ranging from ultra slow for the experts and fast for beginners. After being struck for a period of time, the ball becomes warm due to the air inside expanding; this makes it more bouncy. Top players tend to strike the ball much harder than beginners and this, together with prolonged rallies, makes the ball quite hot – hence they use an ultra slow speed ball to compensate for the changes in speed.

Official slow or ultra slow (pro ball) balls must be used in competitions. England Squash and Racketball (ES&R) approve only Dunlop balls for competition. Clubs play with a range of balls from pro balls, which are used by top players (black with two yellow dot markings), ranging through to quicker balls designed for beginners.

ADVICE ON BALL TYPE

Ball type

Markings

Player

Ultra slow

Black with two yellow dots

High competition level

Slow

Black with one yellow dot

Good club players

Progress

Black no markings

Recreational players

Max

Blue

Beginners

Eye Guards

Eye guards are compulsory for junior squash players and are recommended for all those beginning to play the sport. It is not a dangerous sport, but accidents can happen at every level of the game. Eye guards must comply with the British Standard (BS7930) for Eye Protectors for Racket Sports. They are readily available from most sports retailers.

CHAPTER 3

RULES

The basic rules of squash are simple to understand. However, there are some variations at a domestic level. The WSF stipulates universal rules for international squash and in time these will be adopted by individual clubs and counties.

Serving

The right to serve is decided by the spin of a racket or by the toss of a coin. At the beginning of each game and each hand the server has the choice of serving from either service box and alternates for as long as he continues to win points. The ball must be struck so that it travels directly to the front wall between the cut-line and the out-line. This means that on the rebound, unless volleyed, the ball will bounce in the back corner opposite the server’s box between the short-line and half-court line. The ball may touch the side and/or the back walls before bouncing. The service is deemed a fault when the server does not have at least one foot in contact with the floor within the service box or if the ball touches the cut-line, the short-line or bounces on the floor before the service line.

Scoring

From a good service the players strike the ball alternately before it has bounced twice. Therefore, without touching the floor the ball must touch any part of the front wall between the ‘tin’ (the strip at the bottom of the front wall above which every shot must go. The strip is normally made of metal, and produces a hollow sound when hit to indicate to the players and referee when a shot is down) and the out-line. The ball may also strike any other walls before striking the front wall. After playing the ball, the player must make every effort to give the opponent a clear and fair view of the ball and must provide access and room to play the ball direct to any part of the front wall.

A squash match consists of the best of three or five games. Each game is a ‘point-a-rally’ (PAR) to a score of 11. Should the game be tied at 10–10, a player must win by two clear points. When a player fails to serve or to make a good return the opponent wins the point. When the receiver wins the point they become the server.

A player wins a point when:

•

the server fails to make a good service

•

the opponent fails to make a good return

•

the ball touches the opponent or anything held or worn by the opponent on the way to the front wall

•

the ball touches anything outside the court.

At club level the game is controlled by a marker and at higher levels of competition there will also be up to three referees. All appeals are directed to the senior referee and a majority vote is final.

Lets and Strokes

In the interest of safety and fair play, players must endeavour to provide their opponent with a clear view of the ball while in play and allow them to play a shot of their choice directly to any part of the front wall or to either sidewall near the front wall. Should the referee judge that fair sight is impeded or that interference of the striker has taken place they will call ‘stop’ and a point will be awarded against the offending player. The player can request a ‘let’ – a replay of the point. This can be denied and a ‘stroke’ (a point to the person whose shot was obstructed) awarded.

•

Should the striker hit the ball which then hits the front wall and touches the opponent on the rebound then a ‘Point’ is awarded to player A (seediagram 1 below).

•

Should the striker hit the ball that would reach the front wall but touches the opponent first then a ‘Point’ is awarded to A (seediagram 2 below).

•

Should the striker be unable to play the ball as a result of being impeded by the opponent then ‘Stroke’ is awarded to A (seediagram 3 below).

•

Should the striker hit the ball that would have struck either side wall first but touches the opponent before it could reach the either side and then the front wall a ‘Let’ is awarded and the rally re-played (seediagram 4 below).

1. Stroke to A.

2. Stroke to A.

3. Stroke to A.

4. Let.

Singles court dimensions. All dimensions are in millimetres. Red lines are 50mm wide.

This could be painful. The striker is impeded from playing a winning shot of choice and could cause a serious injury.

CHAPTER 4

PLAYING THE GAME AND HOW TO GET INVOLVED

Where to Play

Squash is a fantastic sport that caters for a wide range of abilities. It is a great way to get fit and meet new people, while being good value for money compared to many other sports. In England the game is played by over half a million people on a regular basis in approximately two thousand venues on over five thousand courts in schools, members’ clubs, universities and local authority sports and leisure centres. All good venues provide the opportunity for coaching, practice and competition across all levels and age groups. In addition, they may provide supplementary facilities such as fitness studios, gyms and swimming pools, which can assist you in developing your squash-specific fitness and in making general improvements in endurance and strength. Activity within good venues is driven by the ‘club-pro’, who will be able to give sound advice on all aspects of the game, including what type of equipment to buy.

The trend, particularly during the 1990s, for redeveloping courts into gyms appears to have stopped and the game seems to be having somewhat of a renaissance. This has been driven essentially by ES&R and their partnerships with clubs, local authority providers and universities – where squash has always thrived. A strong tradition and culture for squash still exists within many towns and cities and, similar to other so-called ‘minority sports’, one of the key strengths of the game has been its strong club structure with the commitment and dedication of enthusiastic players, officials and volunteers.

The club structure caters for all the needs of a squash player, from individual play in club leagues to team squash in local leagues and national competition. Many clubs charge a membership fee, which can range from £10 to £100 per month dependent on the venue and the range of facilities and activities provided. Most clubs affiliate to ES&R, Squash Wales, Scottish Squash and Ulster Squash as the national governing bodies for squash in the home countries. This brings a collective knowledge and wealth of experience that provide a wide range of squash opportunities and programmes delivered through the club structures.

Club Structures

All clubs have their own structure and systems, most commonly with a range of activities including: junior training and leagues, internal adult leagues, club nights, ladies’ mornings, team training, individual and group coaching, courses and a range of internal championships, including the always prestigious ‘Club Championship’. The range of events and opportunities will have different aims – mostly to find the best player – but always to encourage friendly competition, player development and a sense of community and belonging within a club. These social occasions offer everyone the chance to enjoy playing, watching and meeting new people in a pleasant environment.

Most clubs will have several representative teams for men, women and juniors participating in district or countywide leagues, which pitch players against similar opposition in friendly competition. At every level, these matches can stimulate good-natured vocal support from and between each club where strong local rivalries can develop.

Universities