FAQ Friday – What’s the Best Pre-Match Routine for Juniors?
One of the most common questions parents and junior players ask is:
“What should my child actually be doing before a match?”
Not just the warm-up on court — but the whole pre-match routine.
The truth is, the best pre-match routine for juniors isn’t complicated, intense, or stressful. It’s simple, repeatable, and confidence-building. The goal isn’t to peak before the match starts — it’s to arrive on court feeling ready, calm, and focused.
This guide breaks down a junior-friendly pre-match routine that works across ages, levels, and tournament settings.
First Things First: What a Pre-Match Routine Is (and Isn’t)
A good pre-match routine should:
- Prepare the body without causing fatigue
- Prepare the mind without overthinking
- Create familiarity in unfamiliar tournament environments
It is not:
- A fitness test
- A last-minute technique overhaul
- A time for pressure, lectures, or tactical overload
For juniors especially, the routine should feel safe and predictable — something they can return to whether they’re nervous, excited, or distracted.
Step 1: Arrive Early Enough to Stay Calm
One of the biggest hidden stressors for juniors is rushing.
Aim to arrive at the venue at least 45–60 minutes before match time. This allows time to:
- Register and find the court
- Change calmly
- Watch a rally or two
- Mentally settle
A calm arrival often leads to a calm start — and in junior squash, that’s a huge advantage.
Step 2: Light Movement Before Any Hitting (5–10 minutes)
Before a racket is even picked up, juniors should get the body moving.
This isn’t a workout — it’s simply waking the body up.
Good options include:
- Light jogging or skipping
- Side-steps and shuffles
- Gentle lunges and squats
- Arm swings and shoulder circles
This prepares joints, muscles, and coordination before any explosive movement happens on court.
👉 For a deeper breakdown of warm-up ideas, you can also read:
FAQ Friday – What’s the Best Way to Warm Up for Squash?
https://oliversquash.co.uk/faq-friday-whats-the-best-way-to-warm-up-for-squash/
Step 3: Short, Purposeful On-Court Warm-Up (10 minutes)
When juniors finally get on court, the warm-up should be structured but relaxed.
Key principles:
- Start slow
- Build gradually
- Focus on rhythm, not winning rallies
A simple flow might look like:
- Straight drives down each wall
- Controlled volleys
- A few gentle movement patterns
- Short rallies
The aim is to feel:
- Comfortable moving
- Comfortable striking
- Comfortable with the court conditions
This is not the time for hard match play or showing dominance.
Step 4: Mental Preparation – Keep It Simple
The mental side of a pre-match routine is often where juniors (and parents) overcomplicate things.
A good junior mental routine should focus on process, not outcome.
Helpful questions for juniors:
- What’s one thing I want to do well today?
- What’s my first job when the match starts?
- What’s my reset if I make a mistake?
Examples of simple focus cues:
- “Move first.”
- “High targets.”
- “One rally at a time.”
Avoid:
- Talking about winning or losing
- Discussing rankings or seedings
- Giving multiple technical instructions
Confidence comes from clarity, not volume.
Step 5: Fuel, Hydration, and Comfort
A junior’s body and brain need fuel — but nothing new or complicated.
Before matches:
- Drink water regularly
- Eat familiar foods (nothing experimental)
- Avoid heavy meals close to match time
Equally important:
- Comfortable clothing
- Spare grips
- Shoes already worn before (never brand new on match day)
Removing small discomforts helps juniors focus on the game, not distractions.
Step 6: The Final 2 Minutes Before Going On Court
This moment matters more than most people realise.
In the final minutes:
- Keep communication positive and minimal
- Encourage ownership (“You’ve got this”)
- Avoid last-second coaching
A calm goodbye, a smile, and trust often do more than any technical advice.
What Makes a Routine “Successful”?
A good pre-match routine doesn’t guarantee a win.
It guarantees:
- Better starts
- Fewer panic moments
- Faster emotional recovery
- Greater consistency over a tournament
Most importantly, it helps juniors feel in control, even when matches are challenging.
Final Thought: Consistency Beats Perfection
The best pre-match routine is the one a junior can repeat:
- At home
- At local leagues
- At big tournaments
Keep it simple, familiar, and supportive.
Over time, that routine becomes a quiet confidence — something juniors can rely on when nerves hit and matches matter.
Want More Parent & Junior Support?
Explore more guides designed to help juniors thrive — on and off court:
- 👉 https://oliversquash.co.uk/blog/
- 👉 Parent & Junior resources
- 👉 Coaching & performance tips
If you’d like help building routines for your club or junior group, we’re always happy to support.