By Carl Petersen BPE, BSc (PT) & Nina Nittinger Dipl.KFFR/Sports Mgt.

  Structured Squash Practice 
  Structured Physical Training
  Structured Mental Training
  Structured Assessments

1. Structured Practice (On Court Training):

• Develop specific training and competition plans in consultation with others athlete and coach.
• Develop contingency plans for adverse weather if training outdoors you need to have an alternative training plan or venue to train
• Ensure appropriate equipment and clothing (shoes, clothing, sunscreen, hats etc.).

“Practice is part of your job as a player. Sure it can be hard work, but if you love the game and want to improve it is what you have to do”

2. Structured Physical Training (Planning and Periodization) – General:

• Ensure proper planning & periodization of training includes pre-competition, in competition maintenance and post-season recovery break.
• Always include dynamic warm-ups, appropriate stretching and cool-downs in training and playing sessions.
• Always include appropriate recovery protocols used both during and post training sessions to minimize the fatigue carried into the next days training.
• Ensure sport specific training in the pre-competition phase.
• Ensure general sports involvement and cross training activities at all levels to ensure multi-skill development and to add fun.
• Regularly monitor signs of overstress. How they feel physically and mentally including mood and attitude to training and practice. Have them note sleep and recovery cycles.
• Ensure they keep a daily logbook of training to aid in monitoring volume, intensity and density of training loads and help recognize potential overstress or overtraining states.

3. Structured Mental Training

• Keep a journal or diary and use it daily.
• Ensure resources for appropriate sport psychology or mental training are available.
• Initiate contact and goal setting.
• Provide yourself opportunities to practice techniques like imagery, distraction control, and relaxation.
• Take your individual athletic requirements into account: social climate, school, work, family and interpersonal relations, daily stresses – exams, deadlines, personal conflicts.

4. Structured Assessments

By using the expertise and experience of other Sport Medicine & Science Personnel you add several other facets towards optimizing athletic performance.

i) Medical / Physical: Comprehensive pre-participation medical screening including ligament laxity tests, blood work and urinalysis.

• Get prompt help for any and all injuries and illnesses.
• Contact particulars including telephone and fax numbers and e-mail addresses of your health care professionals.
• Carry first aid supplies and have ice for prompt attention to blisters and sore muscles.

ii) Sport Specific Assessment:

• Early identification and prevention of injuries can be facilitated by pre-season athlete screening.
• This is best done at least 6-8 weeks prior to the start of your heavy tournament period.
• A sport specific assessment by someone who knows what to look for may save you a lot of pain and frustration later in the season.
• Have your physiotherapist screen you for potential problem areas.

iii) Field Testing and Laboratory Assessments:

• Physiological assessments including field tests and selected laboratory tests will provide objective insight on:
  • How your training is progressing and what you need to work on.
  • What your strengths and weaknesses are.
  • How you compare to your peers.
• Test protocols should be set and reviewed based on current research and practice.
• Re-Assessment with the same test and conditions and preferably the same tester.

We would encourage you to work with a local Sport Scientist and develop a protocol of tests based on the facilities and equipment available to you.

Carl Petersen is a Partner and Director of High Performance Training at City Sports & Physiotherapy Clinic’s in Vancouver, British Columbia, Canada.  He works with athletes ranging from club level to those on the WTA / ATP tennis and World Cup ski tour.  He travelled fulltime with the Canadian Alpine Ski Team for 15 years.  His physiotherapy and fitness coaching roles have given him the opportunity to work with, coach and design training programs for Olympic Gold, World Championship Gold and World Cup medallists.  Petersen has worked and lectured to physicians, therapists and coaches on 5 continents most recently in Australia, England, Ireland, Paraguay, Argentina, Turkey, Switzerland and the USA.  He has published over 200 articles in a variety of publications for both the Scientific and lay community which have been translated into 6 languages.  He has also written or co-authored 3 books including Fit to Play Tennis-High Performance Training Tips and has produced a series of core stability training DVD’s entitled Fit to Play™ & Perform.  More information available at www.citysportsphysio.com

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