Control the ‘T’ Sports By Alex Robertson
Like it is in everyday life, overthinking is also very prevalent in high-pressure sports like squash. Sometimes, if you’re losing a match (especially against someone you feel you should beat) it feels like you’re doing everything wrong and can’t seem to do anything right.
There are a whole bunch of impacts that come from the thought process of overthinking, and almost none of them are good.
So, this week, I thought I’d focus on overthinking and about some of the best strategies for overcoming specific burdens of overthinking. Perhaps overcoming isn’t the right word, maybe preventing makes more sense instead…
Overthinking in Squash
Overanalyzing every aspect of your game can quickly lead to frustration. If you miss a shot by a small margin, don’t immediately question your entire technique. The issue may just be pressure from your opponent or aiming too tightly. Remember, not everything is under your control, especially against stronger players.
Instead of focusing on every mistake, pick one area to improve on. Trying to fix everything at once often leads to slower reactions and more mistakes. Letting go of errors and reviewing them later helps you stay focused in the moment. Rely on muscle memory and avoid mental overload by staying present during rallies.
Negative Self-Talk
Many players criticize themselves too harshly, especially after losing points. Negative self-talk can spiral, increasing anxiety and lowering confidence. This doesn’t help your game.
Catch yourself when negativity creeps in and shift focus to your strengths. If you have a coach or friend, ask for positive or constructive feedback. It’s okay to be critical, but don’t be too harsh—use it as a chance to bounce back. Positive affirmations and a focus on improvement will help break the cycle of self-criticism.
Shot Selection
Squash moves quickly, and it’s easy to start overthinking shot choices after a string of errors. This can lead to risky or overly cautious decisions, disrupting your rhythm. When in doubt, simplify your strategy. Focus on solid, fundamental shots rather than trying to force aggressive winners or playing too safe.
Trust your instincts and keep your mind on the present rally. If you’re overthinking, chances are your shot choices will suffer. Stick to basic tactics—play the length, maintain pressure, and keep control.
Over-Focusing on Technique
Focusing too much on technique mid-match can interfere with the flow of your game. A match isn’t the time to tweak your swing or footwork. Trust that your training and muscle memory will guide you. If you start focusing on every small technical detail, you’ll become rigid and lose your natural rhythm.
Concentrate on staying fluid and relaxed. Instead of obsessing over small elements, focus on simple things like hitting good lengths or controlling the ball. This will help you stay calm and avoid overloading your mind.
Difficulty Relaxing
Overthinking leads to physical tension, which affects your game. Tight muscles slow you down and make errors more likely. To combat this, try relaxation techniques such as deep breathing or meditation. Staying loose and focused on the present moment will help you play more fluidly.
It’s also important to set realistic goals. This reduces pressure and helps you enjoy the game. Lighten the mood with humor or small interactions with your opponent. The more relaxed you are, the better you’ll perform.
Fear of Errors
Fear of making mistakes can make you play too cautiously or force overly aggressive shots. This anxiety often comes from overthinking the consequences of errors. Remember, mistakes are part of the learning process, and they help you improve.
Develop a routine to reset mentally between rallies, like wiping your hand on the wall or taking a deep breath. This helps you refocus and prevents past mistakes from affecting future points. Practice with an emphasis on taking risks, so you become more comfortable with errors and can reduce your fear during matches.
