Fram Reports

I admit it. I missed it when it went out back in August. But now I read it, I thought you might have missed it too!

SquashSite has been a partner with SquashSkills since its beginning—way before anybody else realised it was a bleeping great coaching site and so much more!

So I apologise for not spotting that in-depth article.

Here are a few bullet points from the article, but please take the time to read it all here.

READ SQUASHSKILLS FULL ARTICLE

The aspects most detrimental to achieving peak performance are actually all relatively quite simple – poor sleep habits, bad nutritional choices, and a lack of consistency in training.

These three areas are often overlooked, but they play a significant role in determining whether a player can reach their full potential or fall short of their goals. This article will explore these three key areas, examining how they negatively impact performance and what squash players can do to overcome them.

Poor Sleep

Sleep is vital for recovery, cognitive function, and overall performance. During sleep, the body repairs muscles, consolidates memories, and regulates hormones.

For squash players, deep sleep releases growth hormones essential for muscle repair, while also maintaining hormonal balance (e.g., cortisol and testosterone). Poor sleep can result in increased injury risk, decreased strength, endurance, and impaired cognitive abilities such as reaction time and decision-making.

Negative Effects of Poor Sleep:

Decreased Physical Performance: Even one night of poor sleep reduces strength, power, and endurance.
Increased Injury Risk: Fatigue leads to poor technique and judgment.
Weakened Immune System: Lack of sleep makes athletes more vulnerable to illness.

Strategies to Improve Sleep:

Establish a Routine: Consistent sleep schedules regulate the internal clock.
Create a Sleep-Friendly Environment: Use a dark, quiet, and cool bedroom.
Limit Screen Time: Avoid screens an hour before bed.
Practice Relaxation: Use deep breathing or meditation techniques.
Monitor Sleep: Use tracking devices to assess and improve sleep patterns.

Bad Diet

Role of Nutrition in Athletic Performance

Nutrition is the fuel for energy and recovery. Athletes need a balanced intake of carbs, proteins, and fats. Carbs provide energy, proteins aid muscle repair, and vitamins and minerals support immunity.

Proper hydration is equally crucial to maintain peak physical and cognitive performance.

Effects of a Poor Diet:

Low Energy: Inadequate carb intake reduces stamina.
Delayed Recovery: Lack of protein increases soreness and fatigue.
Increased Illness Risk: Poor nutrition weakens immunity.
Dehydration: Leads to decreased strength and endurance, increasing the risk of heat-related issues.

Nutritional Strategies:

Balanced Diet: Include all macronutrients—carbs, protein, and fats.
Focus on Whole Foods: Choose fruits, vegetables, lean proteins, and healthy fats.
Plan Around Training: Eat carb-rich meals before and protein-rich snacks post-training.
Stay Hydrated: Drink water consistently, especially during physical activities.
Consider Supplements: Consult a professional if additional supplementation is needed.

Lack of Consistency

Importance of Consistency in Training

Consistency is key for strength, endurance, and skill development. Regular training allows progressive overload, leading to better performance and reduced injury risk. Inconsistent training disrupts skill development, causes muscle imbalances, and diminishes motivation.

Consequences of Inconsistent Training:

Plateaued Performance: Irregular training halts progress.
Failure to Reach Potential: Lack of structure affects competitive confidence.
Decreased Motivation: Lack of progress leads to frustration and a negative cycle.