A Parent’s Guide to Squash – Tournament Prep
For many young squash players, tournaments are exciting yet nerve-wracking experiences. As a parent, your role is pivotal—not just in logistics, but in shaping the mindset, confidence, and overall enjoyment of the day. Whether it’s the first local tournament or a big national event, preparation off the court can make all the difference on it.
Here’s your complete guide to helping your child thrive at their next squash tournament.
1. Before the Tournament – Planning Makes Perfect
a) Logistics First
A stress-free tournament begins long before the first serve. Make sure:
- Match schedules are confirmed and understood.
- Travel arrangements are planned to allow plenty of time for warm-up.
- Accommodation is booked if it’s a multi-day event.
Even small delays or forgotten items can create tension, so create a checklist of essentials: racket(s), shoes, water bottles, snacks, warm clothing, and a towel. This keeps everyone calm and focused on the game.
b) Mindset & Motivation
Before the tournament day, have a chat with your child about their goals. These don’t have to be winning; they can include:
- Trying new tactics learned in training
- Maintaining focus under pressure
- Enjoying the experience and learning from each match
Reinforce that their effort and attitude matter more than the scoreline. This mindset encourages resilience, reduces anxiety, and makes losses feel like learning opportunities.
c) Practice Smart
A few days before, keep training light and purposeful:
- Focus on tactical drills and shot selection rather than exhausting full matches
- Practice serves, returns, and a few rally scenarios they might encounter
- Emphasise consistency over power
This ensures your child arrives at the tournament physically ready but mentally fresh.
2. On Tournament Day – Routine & Support
a) Warm-Up Wisely
Arriving early allows time for:
- Gentle jogging or dynamic stretching
- Shadow swings and short rallies
- Gradually increasing intensity to match match-speed
A structured warm-up reduces injury risk and helps settle nerves.
b) Nutrition & Hydration
Fueling properly is crucial:
- Offer familiar, easily digestible snacks (e.g., bananas, oatmeal bars)
- Avoid heavy, greasy meals right before matches
- Encourage water intake throughout the day, not just during games
Parents should have a small snack kit ready for in-between matches. Being proactive prevents energy slumps that can affect focus and performance.
c) Emotional Presence
Your role is to support without interfering:
- Cheer quietly and positively from the sidelines
- Avoid coaching during matches unless your child asks
- Stay calm even if matches get intense
Your attitude sets the tone. A relaxed, confident parent can help the child maintain composure.
3. Between Matches – Recovery & Strategy
a) Physical Recovery
- Encourage light stretching and mobility exercises
- Rehydrate and refuel with small snacks
- Allow a short mental break away from the court
b) Tactical Reflection
Parents can help with simple observations:
- Which shots worked well?
- Were there areas of the court where they felt comfortable or vulnerable?
- What adjustments might help for the next match?
Keep feedback short and constructive. Focus on positives first and small adjustments rather than a complete overhaul.
c) Managing Emotions
Win or lose, emotional regulation is key:
- Celebrate effort and growth, not just results
- Encourage self-reflection without criticism
- Reinforce that mistakes are part of learning
A parent’s encouragement can turn a tough loss into motivation for the next match.
4. Post-Tournament – Reflection & Celebration
After the event, set aside time to reflect together:
- Ask your child what they learned
- Highlight moments of improvement and resilience
- Discuss any lessons for next time
Celebrating effort and progress keeps squash fun and encourages long-term commitment. Small rewards, like a favourite snack or family outing, can reinforce the positive experience.
5. Extra Tips for Parents
- Pack early: Avoid last-minute stress.
- Stay flexible: Schedules can change; adaptability is key.
- Limit social pressure: Focus on your child’s experience, not comparisons to others.
- Connect with other parents: Sharing insights and support builds community and makes tournaments more enjoyable.
- Record, don’t coach: Capturing matches on video allows tactical review later without influencing performance mid-game.
Tournament prep isn’t just about hitting the ball; it’s about cultivating confidence, resilience, and enjoyment. With thoughtful planning, emotional support, and a positive approach, you can help your young squash player perform at their best while having fun along the way.
Want more tips for juniors and parents? Check out our other blogs: