Training to Competition Ratio
• 80% training and 20% competition (including competitive games and competitive drills).
• Tournament play should be introduced, but the focus should be on skill development.
• Consider rule modifications to emphasize skill acquisition.
• Encourage participation in at least 3 different sports to assist in developing a broad range of fundamental sports skills.
• Single periodization that features a semester-by-semester evaluation and progression.
• Squash-specific skill development.
• Power under control (reduce emphasis on power to emphasize control).
• Basic efficiency (energy flow).
• Consistent grip (within a range).
• Hit the ball varying height, direction, distance, and spin.
• Continue to develop balance and pivot for efficient court movement.
• Continue to learn overall sports skills in addition to squash-specific skills.
• Learn positions of playing: areas of the court and movement patterns.
• Introduce the ‘T’ prior to concepts of offence and defence.
• Introduce the concept of offence and defence.
• The goal of offence is to create space, thus providing the capacity to attack.
• The goal of defence is to restrict space, thus reducing your opponent’s capacity to attack.
• Females will enter their major growth spurt (Peak Height Velocity, or PHV) towards the end of this stage (plus the possibility of menarche, their first period).
• The male growth spurt typically straddles this stage and the next.
• Overall development of the nervous system is usually approaching the adult stage.
• Although reaction time remains slow, players develop improved motor control.
• Hand-eye coordination allows for better catching and throwing performance.
• Strength and endurance capability rises largely due to nervous system development and coordination improvements.
• There is little potential for hypertrophy (muscle mass increase) so formal resistance training is not necessary.
• Performance gains are possible as a result of training, but most gains are simply due to growth.