​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 below 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.