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Written by Mumtaj Khan

Oct 27, 2025

Squash Sports – History, Rules, Techniques & Benefits Explained

Squash Sports

Squash is a fast-paced indoor racket sport played between two or four players in a closed court. Players hit a small rubber ball against the front wall, trying to make it difficult for their opponent to return it. Known for its speed, skill, and strategy, squash helps improve stamina, agility, and coordination. It’s one of the most intense and exciting racket sports in the world.

History of Squash

The origins of squash date back to the early 19th century in England. It was developed at Harrow School when students discovered that a punctured ball produced more challenging rebounds. The sport soon gained popularity in schools and clubs across Britain and later spread worldwide. Today, squash is played globally with international tournaments and professional leagues governed by the World Squash Federation (WSF).

Basic Rules of Squash

The basic rules of squash are simple and easy to follow. Squash is played on a four-walled indoor court by two players (singles) or four players (doubles). The game begins with a serve, where the server must hit the ball onto the front wall above the service line and below the out line. The ball must land in the opponent’s back quarter of the court. After the serve, players take turns hitting the ball against the front wall, ensuring it stays within the marked boundaries. The ball may hit the side or back walls before returning to the front wall, but it must not bounce on the floor more than once. Points are scored when a player fails to make a legal return, allowing the opponent to earn a point. Each game is played to 11 points, and players must win by at least two points. The match is typically best of five games, and fair play, safety, and quick movement are key elements of the sport.

Equipment Used in Squash

The equipment used in squash is designed to support speed, control, and safety during play. The main piece of equipment is the squash racket, which is lightweight with a small, oval-shaped head to allow quick swings and precise shots. Players use a squash ball made of rubber, available in different speeds indicated by colored dots—blue for beginners (fast), red and single yellow for intermediate, and double yellow for professionals (slow). Proper squash shoes are essential, featuring non-marking soles for grip and quick movement on the court surface. Many players also wear eye protection goggles to prevent injury from the fast-moving ball. Comfortable sports clothing that allows easy movement is recommended, usually including a breathable T-shirt and shorts or skirt. Using the right equipment ensures better performance, safety, and enjoyment of the game.

Techniques and Skills in Squash

Techniques and skills in squash focus on control, precision, and movement. Players must master the grip and stance to handle the racket comfortably and maintain balance during fast rallies. The two main shots are the forehand and backhand, used to hit the ball effectively against the front wall. Strategic shots like drop shots, boasts, and volleys help control the pace of the game and move the opponent around the court. Good footwork is essential to reach the ball quickly and return to the “T” position at the center of the court after every shot. Players also develop timing, anticipation, and accuracy to outsmart their opponents. Regular practice improves these techniques, helping players build confidence, speed, and control in competitive play.

Training and Fitness for Squash Players

Training and fitness are essential for squash players because the game demands high levels of stamina, agility, and quick reflexes. A well-rounded squash training routine includes cardiovascular exercises like running, cycling, or skipping to build endurance, along with strength training to enhance power for fast and strong shots. Agility drills such as ladder runs and cone movements improve footwork and reaction time, while core and flexibility exercises help maintain balance and prevent injuries. Players should also practice on-court drills to develop timing, shot accuracy, and positioning. Consistent training not only boosts physical performance but also sharpens focus, coordination, and mental toughness—key elements for success in squash.

Benefits of Playing Squash

Playing squash offers numerous physical, mental, and social benefits. It provides a full-body workout that improves cardiovascular health, stamina, and muscle strength while enhancing agility, balance, and coordination. The fast-paced rallies help burn calories and boost endurance, making it an excellent sport for fitness and weight management. Mentally, squash sharpens focus, decision-making, and concentration, as players must think strategically during every rally. It also relieves stress and promotes a sense of accomplishment through regular play. Additionally, squash encourages sportsmanship, discipline, and teamwork, making it a fun and rewarding activity for people of all ages.

Famous Squash Players Around the World

Several famous squash players from around the world have made remarkable contributions to the sport through their skill, dedication, and achievements. Jahangir Khan from Pakistan is widely regarded as one of the greatest squash players in history, holding an unbeaten streak of over 500 matches. His compatriot Jansher Khan also dominated the game with multiple world titles and incredible consistency. From Malaysia, Nicol David became a global icon in women’s squash, holding the world No. 1 ranking for more than nine years. Egypt has produced modern champions like Mohamed ElShorbagy, Ramy Ashour, and Nour El Sherbini, who have redefined the game with their power and creativity. These legends have inspired countless players and helped popularize squash across the globe.

Major Squash Tournaments

Major squash tournaments held around the world showcase the highest level of competition and talent in the sport. The most prestigious event is the PSA World Championships, where top players compete for the title of world champion. The British Open, often called the “Wimbledon of Squash,” is one of the oldest and most respected tournaments in history. Other prominent competitions include the U.S. Open Squash Championships, Hong Kong Open, Qatar Classic, and El Gouna International Open, which attract elite players from across the globe. Squash is also featured in multi-sport events like the Commonwealth Games and Asian Games, further promoting its global appeal. These tournaments not only celebrate excellence but also help in expanding the sport’s popularity worldwide.

Squash for Beginners and Kids

Squash is an excellent sport for beginners and children. It helps develop fitness, teamwork, and concentration. Kids can start with slower balls and basic drills, gradually moving to competitive play. Many schools and sports academies now include squash in their physical education programs.

Squash in Modern Times

Today, squash has evolved into a global professional sport. It’s played in over 180 countries and is recognized for its intensity and fitness benefits. Efforts are ongoing to include squash in the Olympic Games, reflecting its growing popularity and international appeal.

Career and Scope in Squash

The career and scope in squash are expanding rapidly as the sport gains global recognition and professional opportunities. Talented players can pursue careers as professional athletes, competing in national and international tournaments organized by the Professional Squash Association (PSA). Beyond playing, there are rewarding paths in coaching, sports management, fitness training, and event organization, allowing individuals to stay connected to the game. Many educational institutions and universities offer sports scholarships for skilled squash players, helping them balance academics and athletic development. With growing participation, improved facilities, and media coverage, squash now offers a promising future for those passionate about the sport—both on and off the court.

Conclusion

Squash is more than just a sport—it’s a blend of fitness, strategy, and fun. Whether you play for recreation or competition, it builds your body and sharpens your mind. Start learning squash today and experience one of the world’s most exciting indoor sports.

Frequently Asked Questions

Squash is an indoor racket sport played between two or four players who hit a small rubber ball against a front wall within a closed court. The goal is to make the ball bounce twice before the opponent can return it.

Players need a lightweight squash racket, a rubber squash ball, non-marking court shoes, and protective eyewear for safety and performance.

Squash improves fitness, stamina, reflexes, and mental focus. It also strengthens muscles, enhances coordination, and helps reduce stress.

Legendary players include Jahangir Khan and Jansher Khan from Pakistan, Nicol David from Malaysia, and Mohamed ElShorbagy from Egypt.

Players can become professionals, coaches, or trainers. There are also roles in sports management, event organization, and opportunities for scholarships in universities.

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