I've been to 4 tournaments in the past 6 weeks, and I keep getting asked about pre-match nutrition. Parents. Players. Even an spectator asked me about protein shakes. "When should I eat my last meal before a match?" "How much food should I eat before a match?" "What should I eat before a match?" You can get into a fight about nutrition pretty quickly. There are a lot of "facts" that are 100% true until you scroll a bit further. It can get quasi-religious. I'm not a nutritionist or dietician so I hesitate to provide too much detail here. But it has come up a lot from both players and parents, and it's almost irresponsible to not give some bullet-proof guidance on this. Here's what I do that's based on the fundamentals, and of course please adjust to fit your own needs, preferences, and experiences. I've also put a couple pic's up for you too from the NCCP Sport Nutrition Reference Manual (2019). BEFORE A MATCH: 1. 4 hours before: NORMAL sized meal >>> high in carbs, low in fat, and medium in protein. Think chicken pasta with veg. 2. 2 hours before: SMALL snack >>> high in carbs, low in fat, and medium in protein. Think granola and yogurt. 3. 1 hour before: REALLY SMALL snack >>> high in carbs, low in fat and protein. Think banana. 4-2-1. Simple. That said, I'm sure Reddit has an argument you can join if you're looking to be confused. "What about for an 8am tournament match?" You won't eat the normal sized meal (don't be a lunatic and wake up at 4am). "But I've got multiple matches in a day?" Do the math, and do your best. There is always some trial & error, just like everything else. "I don't like being bound to a clock." Hard to help you here...🫣 One more thing. Don't try anything new before a match. Play the hits and eat what you know. The last thing you need is to get a bit of indigestion before stepping on court. Have fun out there! Derek

Dumbbells rule. They're simple, available everywhere, and easy to use. For sure, dumbbells are great tool to help you get stronger off court so you can be more awesome on court. Find the new Dumbbell Strength Basics program in the Classroom. Thanks for being a member of the Squash Strength & Fitness community 🥳. DV

A few months back I had a great meeting with an athlete. We had been working on some "wrong way" ghosting to help him recover on court after mis-reading a shot. And his feedback? "I was laughing all the way to the front corner. I mis-read the shot, expecting a straight drive but was boasted, and recovered with enough time to get into a great position and cut a drop into the front". 👏🔥 Here's one of the drills he used to earn that chuckle 😆

Stretching is one of those things we all know we SHOULD do but often don't. It does not need to be complicated. So don't let it be. Check out the new Fundamental Stretch program in the classroom. It's open to anyone, and helpful to everyone Enjoy feeling more free!

Most players could play better for longer if they simply had a bigger engine. And they know it. So what's holding them back? Well...have ever heard a player say "There is NOTHING I like doing more than riding the bike, running the treadmill, or doing court intervals 🤗. I cannot WAIT to do my conditioning today!!!"? Unlikely. But, the work needs doing if they want to play better for longer. Good thing there's a lil' trick to make this more enjoyable. You can combine your match fitness conditioning WITH playing squash! All you need is a training partner who is happy to follow the slightly-adjusted rules. You get the competition, banter and skill development of playing AND the match fitness benefits. Awesome. FORMAT: 1. Number of games: 5. 2. Duration of each game: 5 minutes (NOT first to 11). 3. Intensity: play as hard as your able to (if you have a heart rate sensor, make sure you're 85% or higher for most of each game). 4. Rest between games: 60 seconds (use a timer, and be honest!). 5. Scoring: point-a-rally. 6. Result: best-of-5 games, but play all 5 regardless. TOP 3 CONDITIONED PLAY STRUCTURES: 1. Second bounce length with any shot (i.e., the ball can only bounce once before the short line, but not twice); no option to take the ball short. Make sure you don't sit back on the T and wait for it off the glass. This becomes more difficult as you take more volleys and hit the ball harder. 2. Second bounce length with option to volley straight drop only; retrievals need to be second bounce length. This will get you moving forward, and across the middle with more pace to cut off the ball. 3. First bounce length (i.e., the ball can only bounce after the short line, but not before it) with option to volley boast only; retrievals need to be second bounce length. Because the balls are being sent deeper, this opens up more volley chances if can push up. Or...just play normal but for time instead of points. But remember - THIS IS FOR FITNESS. So working hard is your primary objective 🏋️.