Scientific Squash coaching

04/06/2026

When two exhausted warriors are fighting for every inch of the court, victory often belongs to the player who has the courage to trust his instincts and play the decisive shot. In squash, fortune rarely rewards hesitation; it rewards calculated bravery."

31/05/2026

# The Mental Program — The Real Foundation of Success

**— Abdul Basit Upal | Squash Coach**

The human body is like an engine — built for effort, movement, and action.

There are two fundamental things that rapidly drain an athlete's energy:

**① Physical Workload** — bodily effort and exertion

**② Psychological Load** — mental and emotional burden

Everyone understands the first. But the second is almost always overlooked. The truth is, psychological load can be so powerful and damaging that even a person sitting completely still can be left utterly exhausted by its weight.

You may have the most powerful, highest-spec smartphone in the world — but without the right software, drivers, and operating system, it is nothing more than a beautiful **showpiece**.

**The exact same principle applies to every athlete.**

Nearly **95% of training systems worldwide** focus exclusively on physical capabilities — yet in any sport, true success depends entirely on **psychological control**.

If an athlete's mind is not given a clear and structured program, it will wander endlessly in **confusion, doubt, and unnecessary thought.**

But the athlete who possesses an organized mental program, a defined purpose, and psychological control — that athlete can **see the path, make decisions, and move forward.**

> **The one with a program has eyes to see.**
> **The one without a program is blind.**
>
> And without doubt — the blind and the sighted can never be equal.

29/05/2026

Adjust your winners on a calculated cost.
Ensure low-cost investment — this will allow you to stay in your senses zone and perform for hours on court.

Learn how to buy time through the bounce of the ball, and make sure your movement remains calculated and efficient.

Keep your body muscles soft and relaxed.
Every movement should start smoothly, not with sudden jerks or unnecessary vibrations.

Any movement or shot that contains excessive force damages your stability and balance.

And remember:
The blind and the one who can see are never equal.

28/05/2026

Squash has a Calculated Pace, just like an autopilot system, through which a player can perform high-quality rallies at minimum cost while staying within a comfortable and sensory zone.
To achieve this, it is essential to understand its physical and psychological contents, because these elements control a player’s balance, recovery, timing, and decision-making.
Once a player fully understands and builds this calculated pace, an opponent’s variations can no longer easily influence them, because their game becomes controlled, balanced, and calculated rather than emotional or reactive.

16/05/2026

The Secret Formula for Squash Success: Correct Racket Preparation! 🎾
‎There is only one rule in the world of business manufacturing: the companies that dominate are those that produce with Low Cost and High Quality.
‎This golden formula applies 100% inside the squash court as well!
‎The Ultimate Bottom Line:
‎The real Portal to success and peak performance in squash is nothing but correct racket preparation! If your preparation is incorrect, you will keep spinning in the exact same Orbit of Failure despite all your hard work.
‎The "Production Cost" (your effort and time) and "Quality" (power and accuracy) of your shot in the court depend entirely on passing through this portal:
‎Low Production Cost: When the racket is prepared on time and in the correct position, you do not have to expend extra power or make unnecessary movements to hit the shot. Your energy is saved.
‎
Premium Quality: To break out of that orbit of failure, correct racket preparation is the only portal that opens the doors to a whole new world of success on the court—where every shot becomes perfect, powerful, and unreturnable for your opponent.
‎If the racket preparation is not correct, the "Cost" (effort) of the shot will be high, and the "Quality" (result) will be worthless.

14/05/2026

CONTROL HAS TWO MAJOR STATES
‎Most athletes train physical control.
‎Very few understand psychological control.
‎If I’m not mistaken, nearly 99% of training systems focus on the physical side:
‎movement
‎fitness
‎racket control
‎balance
‎speed
‎shot ex*****on
‎But the truth is:
‎Every physical control is built on psychological control.
‎When the mind loses control, the body slowly follows.
‎A player may look physically prepared, yet under pressure:
‎timing breaks down
‎movement becomes heavy
‎decisions become rushed
‎energy gets wasted
‎the body becomes stiff
‎Why?
‎Because hidden psychological states are controlling the athlete from the subconscious level.
‎And among all those states, the most dangerous is:
‎FEAR
‎Fear silently eats performance, confidence, creativity, and natural flow.
‎The problem is that fear does not always appear openly.
‎It comes in different forms:
‎fear of losing
‎fear of mistakes
‎fear of judgment
‎fear of pressure
‎fear of failure
‎fear of strong opponents
‎fear of expectations
‎Different players experience different fear patterns in different environments.
‎That is why the same training does not produce the same results for everyone.
‎The first step toward true control is:
‎Awareness.
‎A player must learn to recognize the hidden psychological patterns operating inside the subconscious mind.
‎Because once awareness begins:
‎the body relaxes
‎movement becomes smoother
‎decisions become clearer
‎energy becomes more efficient
‎and the athlete moves closer to Flow State
‎True elite performance does not begin from physical power alone.
‎It begins from inner stability

12/05/2026

A squash player must learn to adjust their racket swing speed in such a way that it eliminates unnecessary force and vibration.
‎The swing should have a smooth flow that maintains the stability of the body. This is the true essence of racket preparation—something that elevates an ordinary player to a completely new level.
‎This skill is not developed through power, but through control over emotions. It comes from playing with awareness—bringing even subconscious movements under conscious control.
‎When a player reaches this state:
‎The court begins to feel smaller
‎The game becomes easier
‎The energy cost of each shot is reduced
‎Control increases significantly
‎This is the true “Flow State”—where the player is no longer controlling themselves, but controlling the game.

02/05/2026

Squash Understanding: Flow State vs Force State

24/04/2026

24/04/2026

Magic of Racket Flow
Force can never defeat flow.
In fact, flow is maturity.
When you rely on force, you lose your senses —
your control, your awareness, your timing.
But when you move with flow,
you control the pace, the rhythm, the moment.
That is the real magic —
the kind mastered by greats like Jahangir Khan and Jansher Khan.
Flow is not just skill…
It is understanding.
It is control.
It is mastery.