The sun was shining in Sydney as an array of players took to the courts at The Academy Junior Bronze event. Sanctioned by Squash Australia there were vital points to be earned for junior rankings, matchplay practise for upcoming Gold events and also a chance for newcomers to dip their toe into a beginner level of competition.
 
The day started off at the Sydney University Arena Sports Centre with our novice grades, where players from St Andrew’s Cathedral School competed, for many in their first round robin format. Players from Yr 7 to Yr 12 enjoyed the fun competition at The Arena courts that have recently had upgrades to its flooring making the court very playable with great viewing from the balcony.
 
Yr 11 student Justin New was the eventual winner.
 
Across Sydney the City Tattersalls Club hosted division 1 and 2. This was littered with Australian and State champions and there were a number of 5 set battles throughout the day.

​Division 1 was taken by Will who got the upper hand in a lengthy, topsy turvy match against his brother. No love was lost when James hit a back wall nick after a 60 shot rally!

Division 2 again had State and Australian champions competing. Ethan Middleton ran out the winner after a tough first round 3-2 win against Oliver Dickens he came through a tough final 3-1 against Australian U11 Champion Thomas Wang.
 
Division 1
Winner                          Will Slade
Runner Up                    James Slade
3rd Place                      Marcus Wang
 
Division 2
Winner                          Ethan Middleton
Runner Up                    Thomas Wang
3rd Place                       Oliver Dickens

​Our 3rd venue, Sydney University Sports and Aquatic Centre, hosted division 3 and division 4.
​
These divisions had a number of beginner players who have started the journey in the fun competitions and some budding players for the future, mainly under the age of 11.

The division 3 final between Nathanial Middleton and Elizabeth Wang saw both players progress comfortably through the draw, setting up a deciding match between the two with Nathanial taking the win 3-1. The last match of the day was a tough battle between twins Jim and George, with Jim coming out on top in a closely contested 5 games!

Division 4 saw several juniors playing in their first tournament. Hailey took the title 3-1 in a competitive match against her younger sister Hannah, whilst Jamie, one of the youngest players in the draw, impressed with his fierce determination to run after every single ball regardless of the score line.
 
Division 3
Winner                          Nathaniel Middleton
Runner Up                    Elizabeth Wang
3rd Place                       Jim Wilson
 
Division 4
Winner                          Hailey Frankcomb
Runner Up                    Hannah Frankcomb
3rd Place                       Isaac Taylor

 ​A fantastic day of squash, excellent competitive and fair spirit throughout.
​
The Academy also runs a number of Junior Training Squads throughout the week and Timed Tournaments for juniors to participate in.

​Sebastien Bonmalais is a young, up and coming PSA player based out of Aix-en-Provence, France. He is an explosive, dynamic and humble player on a fast trajectory for success.
 
This is a super long video, over an hour and a half in length filled with high quality content you can apply to your training and game immediately. You might want to start now and digest it in a few sittings because you don’t want to miss the ONE KEY distinction that might help you win your next match or tournament!
 
In this video, Sebastien and Ahad discuss everything from Sebastien’s “beginner’s mind” – how Sebastien reached out to Ahad to get Ahad’s perspective on his game – to learning to let go of outcomes.
 
The video also covers advanced technical aspects like energy transfer in your shots, the tactical context that affects shot selection. The best part of this video is it’s all done in a unique, coaching style video review that Sebastien graciously agreed to share (without any idea of what Ahad was going to point out).
 
If you love playing squash and want to understand the psyche of a top 50 player, this is a must-watch video to fully understand and appreciate the attention to detail and the many technical subtleties of the game when you’re playing at the top of the game.

​About Ahad Raza
 
Ahad Raza is a former Professional Squash Association (PSA) touring athlete and top 10 Canadian player. He is a published author on mindset and peak performance. Ahad mentors athletes, business executives and business owners on mindset, peak performance, and squash. Ahad presents unique content on his AR Proformance YouTube channel where he (1) analyses the subtleties of professional squash in depth, and (2) interviews top players to inspire, empower, and help guide the transformation of squash players around the world. Ahad is extremely passion about squash, and he is grateful to be able to share his experiences with you virtually and via his website.

​Congratulations to all our junior players who participated in the AJO this week.
 
12 Academy players competed in the event and 9 of them finished in the top 4 in Australia (75%).  What an outstanding result! Our players have applied great discipline and determination to their training over the last year and it is fulfilling to see their hard work pay off.
 
Congratulations to the players who finished on the podium and superseded their rank.  Well done on a great performance!
 
Below are The Academy’s team's results:
 
Champion - Under 11 boys - Thomas Wang
2nd - Under 11 girls - Elizabeth Wang + U15 Girls Doubles Champion
4th - Under 13 boys - Oliver Dickens
5th - Under 13 boys - Kieran Willathgamuwa
2nd - Under 15 boys - Kasper Cheung
3rd - Under 15 boys - Marcus Wang + U15 Boys Doubles Runner-up
4th - Under 15 boys - Jackson Wiley
14th - Under 15 boys - Chase Rogers  
2nd - Under 17 boys - James Slade
4th - Under 17 boys - Will Slade
3rd - Under 19 girls - Maggie Goodman + U19 Girls Doubles Champion
14th - Under 19 boys - Kevin Willathgamuwa 
 
International – Singapore:
9th - Under 19 boys - James Nicholas
 
Thank you to Bendigo Squash Club, Squash Australia Tournament Officials, Referees and Sponsors for running a fantastic event!

Thank you to City Tattersalls for their support of the Junior Squash Program and for their continued support of our juniors. Some of the children who competed are City Tatts Junior Squash members: Elizabeth Wang, Marcus Wang, Oliver Dickens, James Slade and William Slade.

Furthermore, thank you to the parents. It is undoubtedly an honour and privilege to work with your children; we appreciate the trust and faith you have in the Academy to assist your children to reach their full potential.  We are grateful for your ongoing support!
 
Lastly, well done to the entire East Coast Squash Academy team. These outstanding results would not have happened without the dedication and commitment of our coaches & administration team. Special thanks to Tomi Niinimaki (Finnish Coach) & Mike Dickens (British Coach) who have made a great contribution to the growth of our junior players. Our passionate coaches work tirelessly to grow the game of squash and are inspiring role models for all our players.
 
Congratulations and, once again, thank you for your support.  

​Mike Way is the director of squash at Harvard, in Cambridge, Massachusetts. Mike was a former professional player during the Khan era with the privilege of having played both of the Khan legends, Jahangir and Jansher on tour. In the video below, he tells a funny story about Jansher
 
Despite being a former pro, Mike has really made an impact after retiring, when he took up coaching. He was Jonathan Power’s coach and has coached Ali Farag and many other top players during their college tenure, including the up-and-comer top 20 Victor Crouin.
 
In the video below, Mike Way and Ahad Raza discuss a plethora of topics from using your mistakes to learn to develop more quickly, the role of effective communication in game coaching strategy as well as several swing versus target-based drills to develop focus just to name a few.

​About Ahad Raza
 
Ahad Raza is a former Professional Squash Association (PSA) touring athlete and top 10 Canadian player. He is a published author on mindset and peak performance. Ahad mentors athletes, business executives and business owners on mindset, peak performance, and squash. Ahad presents unique content on his AR Proformance YouTube channel where he (1) analyses the subtleties of professional squash in depth, and (2) interviews top players to inspire, empower, and help guide the transformation of squash players around the world. Ahad is extremely passion about squash, and he is grateful to be able to share his experiences with you virtually and via his website.

​Ali Farag is not just a former World #1, he’s one of the fairest, consistent and amazing players to watch on tour for the past 12 years now.
 
So, what makes Farag so consistent and difficult to play? Among many great aspects of his game, his movement is efficient, he anticipates extremely well, and his one court awareness is second-to-none.
 
The video below focuses on Farag’s awareness. Using a specific example of traditional “bad length”, Ahad explains the true definition of “good length”. It isn’t the conventional idea of the ball being glued to the side wall. Ali’s explanation will be an eye-opening revelation for most recreational and competitive players. 

​As we cover in our Successful Squash Strategies Program, your on-court performance is as much about your mental approach to the games as it is about your physical prowess. At the very top of the game, all the players can move and hit the ball. HOW they do that is what separates them and Ali Farag’s approach is a unique champion’s perspective.
 
About Ahad Raza
 
Ahad Raza is a former Professional Squash Association (PSA) touring athlete and top 10 Canadian player. He is a published author on mindset and peak performance. Ahad mentors athletes, business executives and business owners on mindset, peak performance, and squash. Ahad presents unique content on his AR Proformance YouTube channel where he (1) analyses the subtleties of professional squash in depth, and (2) interviews top players to inspire, empower, and help guide the transformation of squash players around the world. Ahad is extremely passion about squash, and he is grateful to be able to share his experiences with you virtually and via his website.

Finals Night 17th February 2022

After a disrupted season the competitors regrouped throughout January and February to set up an exciting finale to the City Houses Ladies Competition.

The team finalists were CBAW1 (captained by Vince Leung) vs CHSCW4 (Captained by Rachel Visontay). This was always going to be a close encounter on paper and the action didn’t disappoint.

With the score line finishing at 2 matches each we had to use count back with the winner having the most games scored. CBAW1 only just took the title with a 9 games to 8 victory.

There was some fantastic play by all competitors involved and it is awesome to see players improve throughout the season.

City Tattersalls has been the venue throughout and will be the host to a final coaching night for the participants to cover any aspects of the game they wish to improve on.

The competition and coaching nights have been led by  Mike Dickens (Senior Professional Squash Coach at the East Coast Squash Academy) and assisted by Anna McRae (In Club Coach at The Academy)

Our goal is to encourage as many females as we can to the healthiest sport in the world!

A great starting point being The Academy’s Small Group Classes.

Some of the finalists pictured above.

Sydney, 10 February 2020 – Australia’s leading squash academy, The East Coast Squash Academy, is pleased to announce the arrival of Tomi Niinimaki as a visiting member of its coaching faculty.  
 
Niinimaki brings over 20 years of coaching experience and was ranked 6th in Finland at the pinnacle of his playing career. His extensive coaching experience, knowledge of mental toughness, psychology, motor skills and muscular strength training will help strengthen and support the Academy’s coaching faculty.

Niinimaki has coached players at all levels, from juniors and adults to top ranked international players and national teams. Among the professionals Tomi has coached include: Simon Rösner (World #3), Raphael Kandra (World #13), Olli Tuominen (World #13), Mahesh Mangaonkar (World #44) and Sina Wall (World #41).

Teams and clubs Tomi has coached include: Finland men’s and women’s National Teams, Estonian National Team, Paderborner Squash Club, Finland Racketlon national, Finland National team & regional junior camps, Espoo Squash Rackets Club and Mäkelänrinne Sports High School.

Tomi’s other squash related accomplishments involve; being a panel member of the European Disciplinary Appeal Panel since 2021, a member of the coaching panel of the Finnish SRA 2015, a member of the group organising the European Team Championships 2011 and a member of the Finnish SRA board, 2009-2010.

Tomi has developed the material for Finland’s national Level 1 coaching course, organised a “Squash for school kids” campaign, organised and hosted exhibition matches, organised "Squash for everyone" events, organised national tournaments and events.

 Tomi Niinimaki’s accomplishments as a squash player include:

• Finland National ranking career high No. 6.
• 7th in the National championships in 2011
• Squash doubles Finnish national champion in 2008 and 2009
• Finland national club championship gold 2009, bronze 2010 and 2011
• Quarterfinals in Finnish national championships 2005
• Five gold medals in the Nordic junior team championships 1994-1998
• U16 and U19 national team 1993-1998
• Several medals in national championships as a junior
• Several international tournaments 

​
The Academy has been an innovator within the Australian squash community, facilitating corporate team building events and workshops to improve teamwork in organisations to enhance health, wellness and wellbeing in the workforce through squash.
 
While Tomi is in Sydney, he will be available for one-on-one and group coaching for players of all ages and abilities. Make the most of his skills and expertise while he is here!
 
Tomi Niinimaki
Contact details: Tel: 0405 018 561
Email: Tomi@EastCoastSquashAcademy.com.au
​

​The young “raging bull”, Mostafa Asal, has burst onto the professional squash circuit over the last few years. At only 20 years of age, as of January 2022, he was ranked #5 in the world.
 
Asal is a solid athlete and squash player. Some may say that he's a borderline phenom. But, there’s a lot of controversy surrounding the way he plays. Many dislike his on-court antics; his path of movement to and from the ball/shot, how he ‘uses’ his trailing leg, holding/pushing his opponents, and on-court celebrations.
 
Others feel that he is being hard done by (1) harsh, unfair referee decisions and (2) the haters on social media.
 
In the squash analysis video below, Ahad Raza:
 

1. Breaks down the subtleties Asal leverages on court to give himself an advantage,
2. Highlights potential causes for his behavior,
3. Suggests an approach we can all take when talking about Asal, and
4. showcases the awesome ability and further potential he has!

​These views are Ahad’s. He does a great job explaining the subtleties of the controversy. As someone wise once stated: There is YOUR version, there is MY version and somewhere in-between lies the truth.
 
You can make up your own mind where you stand, just be RESPECTFUL of others’ point of view and have fun out there on the court!
 
About Ahad Raza
 
Ahad Raza is a former Professional Squash Association (PSA) touring athlete and top 10 Canadian player. He is a published author on mindset and peak performance. Ahad mentors athletes, business executives and business owners on mindset, peak performance, and squash. Ahad presents unique content on his AR Proformance YouTube channel where he (1) analyses the subtleties of professional squash in depth, and (2) interviews top players to inspire, empower, and help guide the transformation of squash players around the world. Ahad is extremely passion about squash, and he is grateful to be able to share his experiences with you virtually and via his website.

The NSW Junior State Titles took place at Thornleigh Squash Club on the 11th and 12th December. The Academy was well represented in both the boys and girls competitions.

It was fantastic to see some of our new players, from our junior training squads, at their first ever State titles and acquitting themselves with great confidence and drive. It was a very proud moment for us as coaches to see these players at the early stages of their squash playing life coming up against some of the best players in the country and giving their all.

The Academy boasted nearly a third of the entrants and we will endeavour to grow this further. The future is bright for squash in NSW!

Well done to all the Academy players that entered:

Elizabeth Wang –          Under 11 Girls Winner & Under 13’s 5th place
Marcus Wang –             Under 11 Boys/13 Boys Winner
Thomas Wang –            Under 11 Boys Winner & Under 11 Boys/13 Boys 4th Place
Kieran Willathgamuw    Under 11/13 Boys 5th Place
Oliver Dickens               Under 11/13 Boys 6th Place
Camiel Bertens             Under 11/13 Boys 11th place
Chase Rogers                Under 15 Boys 15th Place
Ramya Satchi                Under 15 Girls 3rd place
Catherine Hay               Under 15 Girls 4th Place
Kate Low-Nang             Under 15 Girls 6th Place
James Slade                  Under 17 Boys 3rd Place
William Slade                Under 17 Boys 4th Place
Charlie Roughan            Under 17 Boys 8th Place
Maggie Goodman         Under 17/19 Girls Winner
Neelan Satchi                Under 19 Boys Runner Up
Zac Giuffre                    Under 19 Boys 5th Place
 
For more information on our junior training squads and private lessons please contact:
mike@eastcoastsquashacademy.com.au
 
Learn it. Play it. Squash it.

​The East Coast Squash Academy is proud to announce the new memberships for squash enthusiasts of all levels! These brand-new memberships come with huge savings and many inclusions. They are offered as BRONZE memberships for casual players, SILVER memberships for new squash players seeking to improve, GOLD memberships for serious players who want the winner’s edge, and VIP memberships for elite and high-performance players with the highest level of dedication to improving and winning.
 
Players who signed up in the first week and made the commitment to take their squash to the next level went into the draw to win 1 of 12 prizes worth a total of $1830!
 
Congratulations to our Week 1 prize winner, Andrew Waters who will receive a 1 hour Play the Pro Session with Brad Fullick, valued at $125!
 
For more details on the memberships and inclusions click here.
 
Kick off your 2022 with a bang and sign up now for huge sign-up bonuses and the chance to win more prizes!

​Women’s Squash Week is a campaign encouraging squash communities to celebrate women in squash. Over the past week, clubs and federations from all around the world have hosted a range of events to increase participation and engagement in women’s squash.
 
The East Coast Squash Academy continues to promote and expand female participation in squash with programs that encourage more women to take up the sport. Over the last 18 months over 60 women have taken part in a team competition in the Sydney CBD. These exciting round-robin competitions have provided opportunities to compete in a fun and supportive environment with other women.

​The academy-run Squash Girls Can program has also been a great success, with many women taking part in the sport for the first time and given the opportunity to develop their skills and improve their overall fitness. Among them is academy coach and high-performance player Anna McRae (pictured above in the white T-shirt), who first picked up a racquet as part of the Squash Girls Can program in late 2019. Anna has since been training regularly with the academy and improved very rapidly, she is now training semi-professionally with the hopes of playing for Australia!
 
East Coast Squash Academy Director, Aaron Frankcomb and Senior Professional Coach, Mike Dickens are expanding the junior program to cater for complete beginners right through to female juniors looking to represent the country. We hope to see many more female players of all ages and abilities take up the sport, and continue to grow women’s squash.

​Squash Australia has recently announced a major integrated rebranding campaign. Squash Australia and all States and Territories have adopted new logos, built around the ideas of dynamism and unity, as part of a new Marketing and Communications plan. The plan aims to raise the profile of the sport across the country, support and grow participation, and establish a coordinated brand identity across all stakeholders and levels of the sport.
 
In a message from the Squash Australia CEO, Robert Donaghue, he stated: “We want to make squash more relevant and visible, changing the misplaced perception of squash as a sport that only rewards the fully dedicated and fit athletes, and presenting it as a healthy and accessible option for anyone who wants to maintain an active lifestyle and enjoy sport socially.”
 
He added: “For us it’s a statement of intent as much as a commitment to action. We want to see more people playing squash more often, continue developing the pathways and achieve international success, so that the heroes of our sport can inspire the new generation to embrace the discipline and create a virtuous circle.”

​Regarding the new campaign and integration between the associations, Squash NSW President John Small said: “We’re very much looking to go forward together now. The new brand identity will make it clear that we are all part of the same organisation, even though we maintain our individual state and territory identities & traditions within it.”
 
Matt Schmidt, Squash Australia Board member and Chair of the Profile Working Team adds: "The marketing strategy is aligned with our broader Strategic Plan and is part of a series of projects which Squash Australia will develop over the coming months to ensure that the sport grows its reach within the Australian audience, and ultimately drive participation. A stronger squash community, which includes court owners and court operators, will also provide a solid platform to advocate for the inclusion of Squash in the Olympic program in the lead up to Brisbane 2032”.
 
To read the Marketing and Communications plan in full, click here.

​Last month Paul Coll made history as he became the first New Zealand man to win the prestigious British Open squash title. He defeated top seed and reigning World Champion Ali Farag of Egypt to win his first British Open title 6-11, 11-6, 11-6, 11-8 in 65 minutes. He also took out the world No.1 and defending champion Mohamed El Shorbagy in the semi-finals on his way to winning the biggest title of his career.

​As the first male player from New Zealand to win a major title since Ross Norman’s victory over Jahangir Khan in the 1986 World Open, Paul Coll has now risen to his highest world ranking of No.3 (as of September 2021). Defeating the world No.1 and No.2 players to secure his victory in a truly historic performance, he is currently the only non-Egyptian player amongst the top seven in the men’s world rankings. Susan Devoy (an eight-time champion) and Leilani Rorani (a two-time champion) are the only other New Zealanders to have won the prestigious British Open title.

​At age 29, Paul Coll believes there is still plenty more to come; “I had a late start to my career, but in the last few years I’ve gained a lot of experience and understanding the game… I’ve got a lot more in me yet”.
 
From his small home town of Greymouth on the west coast of New Zealand’s South Island to being crowned the 2021 British Open Champion, Paul Coll’s incredible performance shows just what can be achieved with the right mindset, hard work, and dedication.

​Non-marking shoes are required to play indoor sports such as squash, badminton, and volleyball. These shoes have unique rubber-type soles that provide good traction on indoor surfaces, but do not mark or damage wooden, carpeted or tiled floors. Shoes designed for outdoor use usually have soles made of a different ‘marking’ material and can cause damage or leave scuff marks on indoor surfaces.
 
Follow the steps below from the Zhu Badminton Centre to determine if your shoes are non-marking, and therefore suitable for use indoors.

​Step 1
 
Place the shoe so the sole is facing up and press your fingernail into the sole. If there is an indentation left behind the sole is likely made of a ‘soft’ rubber and is non-marking.
 
Step 2
 
Place a piece of plain white paper on the floor and, holding the shoe, firmly rub the sole across the paper, being careful not to tear it. If you observe a scuff mark on the paper then you do not have non-marking shoes.
 
Step 3
 
Wearing the shoe this time, drag the heel across another piece of white paper. If there are no markings visible on the paper, the shoes are non-marking. Note that non-marking shoes may also have dark-coloured soles.

​Make sure to clean your shoes before testing them, as built-up dirt and debris may leave behind scuff marks on the paper irrespective of whether or not they are non-marking. Regularly cleaning your indoor court shoes will also help ensure you have the best grip possible and are less likely to slip and injure yourself when playing on smooth indoor surfaces.

​The East Coast Squash Academy has created a table that allows players to self-select into lessons/classes/squads/clinics/round-robins/competitions/tournaments. You can use the table to determine where you’ll best belong in our programs and make the most out of your time on court, the table also includes some specific squash skills to take your game to the next level!
 
And for those who played squash prior to 2020 under the matrix system, The Academy has created a Squash Matrix and SportyHQ Calculator. Enter your matrix into the calculator to determine your equivalent SportyHQ ranking (the ranking system now used across Squash Australia).

​Squash is arguably one of, if not the most demanding racquet sport in the world! The statistics below highlight the true physical demands of a match for a professional squash player, though players of all levels will be able to relate to the many sharp changes of direction, intense bursts of play, and short rest periods involved in matchplay that make the sport so challenging yet enjoyable.
 
Check out our blog on squash facts and squash statistics infographic for more.

​Calisthenics is a form of strength training that exercises large muscle groups, requiring little or no additional equipment, and can be performed with only a person’s body weight. Examples of exercises include pull-ups, chin-ups, push-ups, crunches, squats, and lunges.
 
Calisthenics can be used to develop strength, endurance, balance, flexibility, coordination, and aerobic conditioning – all very necessary components of a successful squash player! Calisthenics is also a great way to burn calories, according to the Harvard School of Public Health, “Vigorous calisthenics burn more calories than many common cardio workouts”.
 
Injury prevention is another important benefit gained by including calisthenics in your training regimen as a squash player. Injuries are often caused by weakness and instability in muscles, tendons, and ligaments; and calisthenics can be used to build muscle and strengthen joints, hence reducing likelihood of injury.
 
The videos below include some examples of squash-specific bodyweight workouts (i.e. calisthenics) that you can try yourself, including workouts by top squash players Nick Matthew (former world #1) and Paul Coll (current world #4).

​Calisthenics can be performed at home or outdoors (such as during our popular Squash in the Park sessions!) without any additional equipment, and will help you avoid injury, prolong your playing career, and become a better and stronger squash player – all you need to bring is yourself!

"I bleed with my athletes"

These were the words of Australian swim coach, Dean Boxall, who drew worldwide media attention with his ecstatic celebration following Ariarne Titmus’ Olympic gold medal winning swim, beating rival and American champion Katie Ledecky.

​His impassioned celebration is certainly something that Academy coaches, who live, breathe (and eat) squash, can relate to. 

From early morning, to late night training sessions, it brings us coaches great joy to be alongside our Academy players every step of the way, as they continue to grow and achieve personal bests.
 
The commitment and dedication of our coaches, ensures that every East Coast Squash Academy athlete is given the greatest possible chance of success to reach their full potential.

​Squash is a fun, exciting, and challenging game; with millions of players around the world. It was even ranked by Forbes Magazine as the world’s healthiest sport, and can be played year-round by players of any skill level. Take our quiz below to test your knowledge!
 
1. What is the oldest professional squash tournament, held each year since 1930?
 
a) Tournament of Champions
b) British Open
c) World Championships
d) World Tour Finals
 
2. What is the greatest number of World Squash Championship titles won by any player – achieved by legendary players Jansher Khan and Nicol David?
 
a) 10
b) 6
c) 9
d) 8
 
3. Where was the game of squash played for the first time?
 
a) Pennsylvania, USA
b) London, England
c) Paris, France
d) New York, USA
 
4. What are the standard dimensions of a squash court?
 
a) 9.75m long by 7.15m wide
b) 9.50m long by 6.50m wide
c) 10.00m long by 6.40m wide
d) 9.75m long by 6.40m wide
 
5. What are the two variations of squash?
 
a) Fastball and Slowball
b) Hardball and Softball
c) Highball and Lowball
d) There is only one variation of squash
 
6. What is the official warm-up time before the start of a professional squash match?
 
a) The time taken to warm the ball up
b) The players determine the warm-up time
c) 5 minutes
d) 4 minutes
 
7. How long is the interval between games in professional squash?
 
a) 2 minutes
b) 5 minutes
c) 90 seconds
d) 60 seconds
 
8. Which country has the greatest number of squash courts?
 
a) Egypt
b) England
c) USA
d) Australia
 
9. As of 2021, what is the most successful squash nation in Commonwealth Games history with 11 gold medals?
 
a) Australia
b) England
c) New Zealand
d) Malaysia
 
10. What is the current world record for the longest squash marathon achieved by Len Granger and Jamie Barnett in the UK in September 2015?
 
a) 55 hours 24 minutes 16 seconds
b) 26 hours 9 minutes 32 seconds
c) 32 hours 12 minutes 4 seconds
d) 38 hours 0 minutes 27 seconds
 
Answers: 1A 2D 3B 4D 5B 6D 7C 8B 9A 10D
 
For more fun facts about our great sport of squash check out our blog post here, and see our squash statistics infographic.

​The City Tattersalls Australian National Championships 2021 concluded on Sunday, with Australian Commonwealth Games representatives Tamika Hunt and Rex Hedrick taking out the national titles in the afternoon. The tournament was a great success with 150 entries, and it was a fantastic opportunity for players of all levels to compete and watch and learn from Australia’s leading squash players. Those that attended the Championship Dinner on Saturday night were also lucky enough to hear from squash greats and Australian National Coaches Jenny Duncalf and Stewart Boswell, and Michelle Martin.
 
It was great to see many of the East Coast Squash Academy’s members participating, and there were some promising results from junior and senior players placing in their respective grades!
 
Read all about the PSA event here, and to replay the action click here.
 
View full tournament results here.

With the upcoming Australian National Championships starting this week, those playing in the tournament will be wanting to prepare well and compete at their best. And one major factor influencing performance on the squash court is sleep. An article looking at the impact of sleep on athletic performance found 5 key areas in which sleep has the greatest influence on a player’s performance.

1. Injury rates increase with sleep deprivation and the accompanying fatigue. A study on sleep and immune function also found that reduced sleep was associated with increased susceptibility to illness.
2. Accuracy and speed notably decreases in athletes with poor sleep habits, whilst increased sleep significantly improves athletic performance.
3. Reaction times decrease with lack of sleep, with the effect of even low levels of fatigue in poorly rested athletes comparable to intoxication by alcohol – according to Harvard Medical School’s Division of Sleep Medicine.
4. Decision making and judgement skills are significantly impaired as a result of fatigue following sleep loss. Concentration, motivation, memory and learning are also reduced.
5. Playing careers of amateur and professional athletes can be shortened by consistent lack of sleep and fatigue. A study of Major League Baseball players found an almost linear relationship between fatigue and career longevity.

 
Sleep plays a huge role in athletic performance, and for those players looking to play at their best, consistently getting enough sleep (around 7-10 hours depending on the individual) is essential.  Though the importance of sleep cannot be understated, prioritising other factors such as physical and mental conditioning, appropriate nutrition and hydration, and good preparation e.g. using the right equipment, will all enable a player to give their best whether for training or competition. For squash players, and athletes in general, maintaining good sleep habits long term may give them the competitive advantage and be the crucial difference between winning and losing a match.

“At a very young age I learned how important sleep was. I really can’t say it enough. I don’t think people really pay enough attention to how important sleep is.” – Michael Phelps
 
Further reading linking sleep and athletic performance:

• Sleep & Elite Athletic Performance
• Effects of training and competition on the sleep of elite athletes: a systematic review and meta-analysis
• Sleep deprivation: how does it affect performance?
• The Importance of Sleep for the Student-Athlete​

​Sydney, Australia, June 8th 2021: - The East Coast Squash Academy is proud to have been nominated for a 2021 Best of Business Telstra Award in the Outstanding Growth category.
 
We have been hard at work growing the sport of squash exponentially regardless of COVID and against the downward trend that has plagued the sport in the last decade or so. We hope to be a beacon of hope for a sport with so many benefits that can help people’s mental and physical wellbeing as we compete in the Outstanding Growth category.
 
Wish us luck!

​About the Telstra Best of Business Awards:
 
The Telstra Best of Business Awards were created to give small to medium-sized businesses a platform to celebrate achievements and stories with their peers, and opportunities to learn from Australia's best business minds.
 
The reimagined Telstra Best of Business Awards honour the 28-year legacy of both the Telstra Business Awards and Telstra Business Women's Awards helping put Australia's best small and medium businesses where they deserve to be – in the spotlight.

​There are several different types of balls used in squash to ensure that players of all levels are able to maintain rallies and enjoy their time on court. Experienced players will be able to hit the ball often and hard enough to keep it warm and bouncy, but beginners will not yet have this ability so they should play with a ball that will bounce sufficiently without the need to warm it up.
 
A ball with more bounce, and hang time, allows more time to play the ball, and a bigger ball is easier to see. Players may also opt for a bouncier ball in cold weather conditions as the ball will not stay as warm and will bounce less.

​Dunlop squash balls are the most commonly used. There are four types of balls for adults and three for children. The different types of balls vary in size and bounce.
 
The double yellow dot Pro squash ball is the official ball of the WSF and PSA and is used in professional international competitions. The Pro has the least bounce out of the four types of balls and is most suited to professional, tournament, and experienced club players.
 
The single yellow dot is the Competition ball. The Competition ball is the same size as the Pro, but with 10% more bounce. This ball may be used by advanced players in training, or by beginner to club level players in gameplay.
 
Next is the red dot Progress ball which is 6% bigger than the Pro and bounces 20% more. And lastly there is the blue dot Intro ball which is 12% bigger than the Pro with 40% more bounce. Both the Progress and Intro balls are designed for recreational players or beginners looking to develop their technique and skills.

​The three types of Dunlop squash balls for younger players include the red Fun ball, the orange Play ball, and the green Compete ball.  The oversized Fun ball is designed for children from 5-7 years old; the medium-sized Play ball is for children from 7-10 years old; and the standard-sized Compete ball is for children 10 years and over. The longer hang time and higher bounce of these three balls is ideal for helping children to develop their skills.
 
Watch the video for a good explanation on how to choose the correct type of squash ball and ensure you have the right equipment to have fun on court.

​Entries are now open for the City Tattersalls Australian National Championships 2021. The tournament is open to male and female players of all standards with PSA and graded (Premier, A, B, C, D) events, and will take place from the 17th to 20th June in the Sydney CBD and at Sydney University.
 
The entry cost for the tournament is $60, which includes a casual drinks function. A Championship Dinner will conclude the tournament. There is a $20,000 prize pool, with over $3000 of that in graded events. Entries close Monday 7 June.
 
For further information and entry click here, or contact George Deubler (0478 472 898,  deubleg@cba.com.au) or Jordan Till (0421 156 681, jtill@squash.org.au).

UTS Squash Club conducted a very successful Open Day earlier this week, resulting in 32 new sign-ups to the club. The inflatable squash court which was located in the UTS Student Learning Hub certainly attracted the attention of many students and staff, with 110 people giving squash a go on the blow-up squash court!
 
The East Coast Squash Academy is excited to have partnered with UTS to launch the UTS Squash Club. The club is open to all UTS students and staff, and welcomes players of all levels. Training squads are currently being run several times a week in the CBD.
 
For more information on training and membership click here or email: ​utssquashclubcbd@gmail.com