How to Keep Your Cool on the Squash Court

Today we're diving into a crucial aspect of squash: Staying cool under pressure. I’ve seen so many players, both juniors and professionals, struggle with this, including at the recent Tournament of Champions Final here in New York where Diego Elias lost his temper in the last game and ultimately, lost the big match to Ali Farag.

Let’s be real: Squash is intense! But managing your emotions is just as important as mastering your technique. So, how do you keep your cool when the heat is on? Let's break it down.

Understanding Your Mental State

First, let's talk about your mental state going into a match. Everyone is different. Some players thrive when they're fired up, while others need to be calm and composed. It's essential to understand what works best for you. For example, I was always someone who needed to be about 80% fired-up. I wanted that hunger and readiness, but not so much that I lost focus.

If you're a coach, this is crucial when you’re working with players. You can’t apply a one-size-fits-all approach. If you try to over-energize a player who performs best when calm, you’ll throw them off their game. It’s about understanding each player’s mental makeup and feeding them the right ideas before a match.

Dealing with Bad Calls

Now, let’s address the elephant in the room: bad calls. As players get into higher-pressure matches, there’s often a referee there. And we’ve all been there. A call goes against you, and it feels completely unfair. What do you do? Do you argue with the ref? Do you lose your temper?

Here’s my advice: the safest approach is to accept the call. I know, it’s tough. But arguing rarely changes anything, and it can easily lead to losing the referee's respect and your own focus. Remember, the ref is going to make the call no matter what. Your reaction is what makes the difference.

Instead of arguing, try showing the referee your perspective through action. If you think you were blocked, demonstrate the swing and show how close your opponent was without saying a word. This is often more effective than getting into a verbal argument.

Some players do try to apply pressure to the referee by engaging in a conversation about a call they disagree with. But not everyone is able to do that without risking more than the potential reward, and I advise against it.  

Juniors and Emotional Control

When it comes to juniors, I’ve noticed they tend to lose their cool more often than professionals. This is understandable; they have less experience managing their emotions under pressure. Often, it's not just about the call itself. It's a combination of factors, like not playing well, losing the match, or feeling like every call is going against them. They might start looking for reasons to explain their struggles, like blaming the referee or claiming an injury, instead of focusing on adjusting their game.

As a coach, it’s important to step in and provide guidance. I try to remind them that the referee is doing their best and that the real issue is often their own performance. I help them focus on the technical and tactical adjustments they need to make.

I've also observed that juniors sometimes get too caught up in seeking support or emotional reassurance from their parents. While parental support is important, there needs to be a clear line between on-court focus and off-court guidance. I encourage our young players to take ownership of their game and be present in the moment.

Personal Experiences and Lessons Learned

I remember when I was a junior playing in Egypt, I definitely lost my temper on the court. The worst time was when I felt like my opponent was repeatedly blocking me, and the referee wasn't noticing. I felt like I had to say something to make them aware. But even in that situation, where I was unhappy, I managed to win the match. It was a very physical match, and I remember it clearly.

Through that experience and others, I learned the importance of managing those emotions. Now, as a coach, I teach my players how to deal with being blocked. It's about making the referee aware of the movement without necessarily getting into an argument, and for the player to also know how to deal with these movements by taking more space or not to allow the other player to completely dominate them by just blocking them.

Finding Your Ideal Mindset

Ultimately, keeping your cool on the squash court is an art, not a science. It takes practice, self-awareness, and intentionality. You need to know what kind of emotions help you perform your best and which ones hold you back. Pay attention to the inputs that affect your emotions before a match—the music you listen to, the people you talk to, the subjects you discuss. All these things can influence your mental state.

Many players develop routines to help them reach a specific emotional state before a match. These routines are designed to trigger the emotions that lead to their best performance. Figure out what works for you and create your own pre-match routine.

Staying cool on the squash court is about understanding yourself, managing your emotions, and focusing on what you can control. It's about accepting bad calls, adjusting your mindset, and staying present in the moment. With practice and self-awareness, you can master this crucial aspect of the game and elevate your performance to new heights. These are skills that help players both on the court and off it, incidentally.

—Amr Khalifa is Director of Squash at Open Squash’s FiDi location. Born in Egypt, he won the World Junior Championship in 2010, and the U.S. college National Individual Championship in 2014.