Playing in any sort of squash or tennis tournament is different to playing in your "in house" league or box ladder just because of the level of intensity you are going to experience.
What I mean by this is emotionally the match probably matters more to you and almost certainly to your opponent, you therefore need to raise your own emotional level of intensity and get used to maintaining it for the duration of the match.
Because of this level of emotional concentration most players will also push themselves physically much harder than if it were a friendly or even a Box Ladder match.
So How to Prepare and How to Avoid the Pit Falls.
Make sure you rest well for at least 3 days before the start of the event. So many squash or tennis players will try to practice and improve right up to the last evening before the event. Tournaments are taxing and when you start you need to feel fresh. By all means practice but keep it short, directional and physically light for the last 3 days before the event. Learn to find the balance between practicing to feel good and know your timing when hitting the ball is sweet and resting. The old adage of getting up from a meal still wanting to eat a bit is very true in sport. Arrive at the tournament eager for competition not burnt out from too much practice. Recreate every little thing that might throw you off, even what you would consider to be bad calls from the referee. I am assuming that the event will take place over a weekend or even for a number of days during the week. At least a month before the competition starts, if you are not used to playing 4 days in a row and you know this is likely, your first strategy is to simulate the event. Play 4 days in a row and see how your body and mind react. It cannot be a shock to the system, this is when injuries occur, tempers get frayed and definitely playing simple rational and calculating squash goes out the window. If you never have a referee get used to it by asking your buddy to call the game. Get used to people watching you, create an audience either physically by asking people to sit and watch or imagine one. Practice replenishing your body. You have a 15 minute window after a match to take in nutrients for the maximum uptake, should you leave it any longer than that your body will likely only replenish 80% of your body's energy stores. This will over a number of days mean that your body will not be able to perform at peak potential. All it takes is a small carton of chocolate milk or a glass of orange juice with some protein powder added. The ideal combination is 85% complex carbohydrate and 15% protein and either of these two suggestions are work. Simply pack some protein powder and buy an orange juice at the club, you have the perfect recovery drink. This is also useful after long spin rides or any other prolonged and repeated exertion. Get help early enough. Nothing sticks instantly, it requires grooving and practice, so be fair to yourself and set yourself up for success not failure by getting advice with enough time to implement and solidify all that you have been told. Lastly have fun. Fortunately to most of us this is our recreation not our full time and not how we feed our family! Yes we want to show ourselves off in a good light, but believe it or not, most people watching remember how you played the game not who won. Why not leave everyone with a great impression. Play fair, have fun and make friendships that last a lifetime. Remember we only have one time to make a first impression.
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