Squash Magazine: Chris Walker: Distraction and Mental Prep

Distraction and Mental Prep Focus, Focus, Focus By Chris Walker, World No. 10

There has been a run of questions to me lately relating to rules and mental approach, so I have selected two that encompass most of the queries. Question: I have an opponent who has a nasty habit of distracting me while we play, and always in the same situation. Whenever my opponent must boast the ball from deep in the court in order to keep the rally going, while I am moving to the front to drop his boast he will get to the 'T' and literally stomp his feet while standing in place—usually at the exact time I'm trying to strike the ball. I've asked for a let several times to no avail, even during a tournament with a referee, and not received a let. My opponent claims that he is running to the 'T' while doing this act, which is not always true. What is true is the deliberate noisemaking, done only while I'm attempting to drop his boast. Is this in fact a let? Or, would a stroke be awarded? -Tad Jones Answer: I have had several experiences with this sort of behavior. If you don't have a referee it is difficult to do much about it. But, try to ignore the antics, even though they are not very sporting. I would suggest trying to treat it like another part of the game, like a mind-game within the squash game itself. If you can overcome the annoyance of what is happening and still play your best squash, then you have actually won the first battle against him. What happens next is that your opponent starts thinking, this isn't working anymore, what can I do instead? As soon as he is thinking like that, he is not focusing on his game. Then you have got him! Believe in yourself and focus on your game, not his antics. If you have a referee who knows what he is doing and there are deliberate attempts by one player to 'put off' his opponent in such a way, it is down to the referee's discretion and judgment to control the situation. As a referee, if I saw one player who was doing something to distract his opponent in the way you describe, I would initially warn him not to do it again and call a let. If he continued to try the same blatantly un-sportsman-like behavior, I would award a point against him, then the game and then the match. The referee has the necessary power to manage such a situation to allow the game to continue to flow and be played in the spirit of the rules. Question: I find that I have the fitness and skills to beat certain players but seem to fall apart mentally under pressure. Any comments or mental drills that you can suggest to prepare mentally for a match? -Laurie Keenan Answer: I have been working on my mental approach for the last 15 years and am still learning. One of the key elements of your mental preparation should be to try to get to the same mental state or 'arousal level' for the start of each of your matches, and then continue with the focus you need to produce your best squash throughout the entire match. Everyone has their own formula for producing their best performances. What works for me is to spend the hours before a match subconsciously feeling relaxed, staying calm, feeling confident in my own ability, and resting if I can. Always have a positive frame of mind in the run up to your game; perhaps visualize yourself playing great squash. It will take a bit of trial and error to find the best build-up to playing a match, but once you do, you can gather momentum because there is an inner confidence that grows as you develop that preparation. You ask about focus and good play under pressure. One of the most fundamental things is to focus on your squash—not what event you are playing, the score, nor what your opponent is complaining about. Squash is really about the moment you are in, one point at a time. Don't jump in your mind from 7 to 9 points, or 13 to 15 in point-a-rally scoring. If you find yourself losing focus and thinking about what you are going to tell your friends in the bar about your great win, then you are in danger of letting the quality of your performance slip. Go back to the basics in your mind, and keep thoughts to a minimum and just on the job at hand—playing a tight drop, a great lob to take some pressure off, or a good length. I don't find myself in that zone for most of the time, but I am always trying to get my focus and concentration to that level throughout a match.

Distraction and Mental Prep Focus, Focus, Focus

Distraction and Mental Prep
Focus, Focus, Focus