SquashTalk
Training Room
© 2004

TRAINING ROOM
    Training Goals
    Training - Lutes I
    Stretching
    Ten Basic Tips
    Drills - I
    Drills - II
    Coaching Basics
    Yoga for Squash
    Train to anticipate
    Shot Selection
MEDICAL ADVICE
    Plantar Fasciitis

Schedules/Results
Team previews

Latest news
Tournament Calendar
Bronstein Global Gallery
Videos
History
Pakistan Squash
Camp Index
Features Index
Player Profiles
Worldwide Clubs
Worldwide Links
Rankings
Opinion/Perspective

About Squash
   Just starting
Books
Letters to editor
Job Exchange
Improve Yourself
Find a player
Guestbook
Advertise on SquashTalk
Editorial Staff
About Squashtalk

A state of mind and attention to observation coupled with focus on the ball are key to improved anticipation.

By Steve Cox, Squash Pro
Los Angeles. March 2004:

We all know that Wayne Gretsky was simply a level above almost every other Hockey player in History. But what is it is about his skill and execution of this talent that makes him unique? Can we aspire to get closer to that type of mastery in our sport? Yes. A big part of it is anticipation and I will endeavor to explore the process with you. Make no mistake- Repetition and practice is always at the center structure of any great player, as is patience in moving towards his/her goal.

The best players in squash (and other sports requiring physical and mental abilities similar to those required for success in squash e.g., golf, hockey, tennis, basketball, ice Hockey) all seem to be in the right place at the right moment with enough time to make the right play. This is part the result of observation and reflexes (reaction) but those who excel at the highest levels have an ability to use what they can observe to anticipate what will happen next and prepare for it. Perhaps the master of this is Hashim Khan. Even at 80, he is able to play competitive points with high level players, by use of his uncanny anticipation.

There are God-given limits on each individual's potential here, of course, but there are methods of teaching the skill of anticipating what your opponent will do with a given situation.

BEGIN WITH EACH INDIVIDUAL'S BACKGROUND IN SPORT
I have for many years seen squash as a journey of teacher and student learning together- the motivated student motivates the coach and the coach counsels and nurtures the student. It is to me more a consulting experience than a demonstration and correction exercise since each student has different back grounds and different response patterns as to how they learn - Try throwing a ball at a player observing what they do with their reaction do they head it, chest it, kick it catch it or hit it back. This instantly tells you much about a person.

A BROAD GROUNDING IN SPORT GIVES AN ADVANTAGE IN BALANCE, OBSERVATION AND ANTICIPATION
What other sports do they play? I am a consummate believer in cross training and have found that any player who combines this will gain an advantage. Sports that I believe lend most value to Squash are Golf, Ice Hockey, Soccer, Yoga and Basketball. Golf makes you become an observant, visual goal setting thinking player, Ice Hockey gives you better explosive speed movement, balance, ball speed perception and truncation movement in hitting the ball as well as stamina, Soccer gives you stamina and explosive speed, movement in all planes of motion, 360 degree visuals, Yoga: stretching, flexibility and unusual strength, helps you learn about your body, and teaches it learn to recover from any heavy exercise, Basketball gives you quick explosive movements in all planes of motion, short bursts and stamina.

FOCUS ON CORE FUNDAMENTALS

Sharif's eyes seemed to always bore into the ball, his opponent, every corner of the court. Photo © 2004 SquashTalk archives

Training in squash often skips past the Sport Specific fundamentals in creating a core strength, balance, endurance, speed and agility. I have noticed that players who have this base learn quicker and improve to greater skill levels more systematically than those who have not, they are also far far less prone to injury.

The good news is that everyone can improve dramatically in any chosen Sport using this open minded approach which can be achieved through following a systematic personal training system such as NASM , integrating their skills with Body Mapping, Sports Specific training, to include: Plyometrics and Medicine ball exercises along with dietary value systems such as APEX in conjunction with you favorite sports.

BEYOND THOSE FUNDAMENTALS
Having made a commitment to develop a base in the fundamental aspects of balance, speed and agility we next need to look at how to hone anticipatory skills.

Many of you who have been coached by me know that I am always looking to improve the messages of learning to you and dig beneath the surface to explore how to get that edge and it is you all that I thank for keeping me on my toes and exploring this fascinating , exhilarating way of coaching. It is you I want to thank and specifically there are a few of you out there (you know who you are) who have made this coaching a lifestyle, rather than a job or just a sport. The sport is really a hook or by product method of how to get better at anything whilst having a good time. Sounds good to me.

In fact I want to explore the things that are not typically taught in most sports: What is self esteem, a trigger, confidence, choice, observation active and passive. Do we really need to focus on the score? How does the conscious and unconscious work and how do these all tie into each other and increase our quality of play.

SELF ESTEEM
One of my students who has a passion for the game which is awesome hits the ball as well and often better than most 5.5-6.0 players. Yet is still hovering around the 2.5, 3.0 and by his own admission knows that it is a confidence issue. So how do we change that. Well it is an incremental process which has to take note of perceptive observation along with pats on the back by yours truly but most importantly must be internalized by the student as a reality and believed- Once believed, the player who do recognizes this has improved, thus taking the next step in creating confidence and soaring esteem for the game. He now has a trigger to improve confidence. This reality has helped the unmentioned person of whom I speak move steadily ahead who is consistently choosing to play better and better shots thus growing his self esteem and level of play

TRIGGERS
What about the triggers? Well if you get a racket back in the ready position. The trigger should give you a sense of preparedness, good panoramic view of the court and position to play the ball well- No trigger and you have to rely on reaction not anticipation and our goal should always be anticipation not reaction. Non preparation is a conscious choice, why would you cheat yourself out of good play. This is one of those little things that draws you to better play.

TRAIN YOURSELF TO OBSERVE

With Jahangir and Jansher, it was a battle of anticipation and deception. Photo © 2004 SquashTalk archives

Studies have shown that if you smile at a person, you react physically to this before you are consciously aware of it. Well this being the case then you would want to practice a elevate skills so that when you observe you start to anticipate and react unconsciously before you are consciously aware. Think about all those players who seem to be in the right place at the right time and/or who are moving before their opponent has completed a shot. (Active observation and pro active practice is part of the answer). Ask yourself this. Why would one not want to learn like this.

Motivate and set yourself the goal to do something that moves you forward every time you get onto the court- If you are not tired or aching then you have either not worked hard enough or you have reached another plateau of fitness and economy of movement in any case it is time to raise the bar. Raise the bar time and time again increases confidence as well as improving self esteem. Each forward learning movement gathers mental and muscle memory as well as ocular acuity, all of which feed our ability to anticipate and react when our conscious anticipation fails us.

FOCUS ON THE BALL
I cannot stress the importance of following the ball at all times not simply because you want to know where your opponent is but because even passive observation will cause you to begin the process of anticipation coupled with your current skill level. Yes, observing teaches you, now imagine that every time you see a shot that you validate your skill or see how it effects your opponent giving you control of the games as though you are moving chess pieces around a board. It will also feed your confidence. If you are not observing then you are again choosing to cheat yourself out of the ability to anticipate and only rely on reaction. Of course one should do drills that are all about explosive movement around the court.

Anticipation and reaction is a direct result of ocular acuity. That’s a pompous way of saying use your eyes and your game will improve unconsciously because the brain reacts before you are consciously aware that it does so. It is therefore imperative to feed yourself information enabling you to keep raising the bar.

CAN TIME SLOW DOWN
Over time all of this will give you the illusion that time slows down on the court, you now have the gap of deception because you have the broadest of understanding of where the ball will be and the ability to hold the shot controlling play. Another way to look at this is that the perception continuum where the key variable is time, where a fit, skillfully developed player can get virtually anything with enough time. The more perceptive you are and the more observant you become the more time you have to gaze at the alternatives of every shot and the more time you have to reach your shot and the more deceptive you become. Ironically also, one of the best games I ever played in my life was when I never knew the score!! I was playing someone who typically would annihilate me but in fact I lost 10-8 in the 5th. In other word I focused on triggers that gave me the best outcome. Play great shots, set goals and the points come and end up adding up to correct numbers. In other words I took a pressure away from myself. Choose your messages and triggers, observe how they help you and the results in game outcomes will improve steadily.

Stephen Cox can be reached by email at stephencox@earthlink.net

[Explore Yoga at www.yogasite.com]