What your game can learn from... Squash

World no.2 Nick Matthew, a two-time world champion and three-time British open victor, sheds light on the sport of speed and reactions

Get switched on

“Have a pre-match routine you can stick to. I go through a light practice in the morning and then come up with a three-point plan for the game. This helps me focus and stops me from worrying about the match all day. When I pack my racket bag that’s my cue to get into game mode.”

Wobble to a win

“Like football, squash is very explosive with lots of sharp movements and quick changes in direction – you need strong ankles and calves. Instead of just completing standard lunges and single leg squats, perform them on a wobble board or a Bosu ball. This will boost your core strength and stability.”

More after the break

Rapid reactions

“To improve my vision and reaction speed I close my eyes and my coach smashes different colour balls at me. I have a split second to open my eyes and react. The better I get the closer he gets. This is an ideal exercise for a goalkeeper who has to bat out shots when the ball comes through a sea of bodies.”

Nick Matthew uses a Dunlop Biomimetic Evolution 130, available for £139.99. For more visit Dunlop.com.

For more tips see:
What your game can learn from... Mixed martial arts
What your game can learn from... Boxing
What your game can learn from... Long Jump
Louis Smith's stretching school
What your game can learn from... The Olympics
What your game can learn from... Hurdling
What your game can learn from... Handball
What your game can learn from... Snooker
What your game can learn from... Darts
What you can learn from... Rugby Union
What you can learn from... Rugby League
What your game can learn from... Long distance running
What you can learn from... Cycling

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