The squash sport captivates millions worldwide with its blend of speed, strategy, and athleticism. Played in a confined four-walled court, this racket game challenges players to strike a small rubber ball against the front wall while out maneuvering opponents. As one of the healthiest sports according to Forbes Magazine, squash burns up to 1,000 calories per hour and sharpens mental focus. Whether you’re a beginner eyeing local clubs or a fitness enthusiast seeking a new challenge, this guide dives deep into the squash sport—its origins, rules, benefits, and more. With over 20 million players across 185 countries, it’s never been a better time to pick up a racket.
A Brief History of the Squash Sport
Origins in British Schools
The squash sport traces its roots to 19th-century England, evolving from the ancient game of real tennis and handball variants like fives. In 1864, boys at Harrow School modified racquets to hit a softer ball against walls, dubbing it “squash” for the ball’s squishy impact. This innovation spread rapidly through public schools like Eton and Rugby, where confined spaces demanded indoor play.
By the early 1900s, formalization took hold. The United States Squash Racquets Association formed in 1904, marking the first national body. In 1928, England’s Squash Rackets Association standardized rules, boosting global adoption. Post-World War I, courts proliferated in clubs and universities, transforming squash from a schoolyard pastime into a competitive arena sport.
Global Expansion and Olympic Dreams
Squash exploded internationally in the 20th century. Pakistan dominated with legends like Jahangir Khan, who won 555 consecutive matches from 1981 to 1986—a record unmatched in any sport. Women like Australia’s Heather McKay claimed 16 British Opens, setting benchmarks for dominance.
Today, the World Squash Federation oversees nearly 150 member nations. Squash debuted as a demonstration sport at the 2018 Youth Olympics and joins the 2028 Los Angeles Olympics, fulfilling decades of lobbying. This milestone elevates squash racket sports to new heights, drawing diverse players from Egypt’s PSA pros to community leagues in the U.S.
Understanding the Rules of Squash Sport
Court Setup and Basic Play
Players alternate hitting the ball against the front wall in a 32-foot-long by 21-foot-wide court enclosed by four walls. The serve starts from a service box, requiring the ball to land in the opposite quarter-court before touching the front wall above the tin (a 19-inch ledge) and below the out line (18 feet high).
Rallies continue until the ball hits the floor before the front wall, touches the tin, or goes out of bounds. Interference rules are crucial: players must provide a straight-line path to the ball. Minor blocks result in a “let” replay; severe ones award a “stroke” point. Matches use point-a-rally scoring (PARS) to 11 points, best of five games, with a two-point margin required.
Scoring and Etiquette
Active players score on every rally, unlike older hand-in-hand systems. Referees enforce etiquette—no swearing, deliberate contact, or racket throws—or deduct points. Doubles variants, less common, use a wider court and allow four players.
Beginners often overlook the “T” position—the court’s center intersection. Dominating it conserves energy and controls rallies. Mastering these squash rules turns chaotic scrambles into strategic battles.
Essential Equipment for Squash Sport
Rackets and Balls
A standard squash racket weighs 120-140 grams with a 14×7-inch strung area for control and power. Beginners opt for lighter graphite models; pros prefer even-balanced heads. Balls vary by skill: red (slow, bouncy for novices), blue (intermediate), and black (fast, low-bounce for experts). They warm up during play, increasing speed—hence the “hot ball” term.
Apparel and Safety Gear
Non-marking squash shoes provide grip on wooden floors, preventing slips during explosive lunges. Breathable shorts, t-shirts, and eye goggles are mandatory; the latter prevents injuries from the 60+ mph ball. Invest in quality gear from brands like Tecnifibre or Dunlop to enhance performance and safety.
Health Benefits of the Squash Sport
Physical Fitness Gains
Squash ranks as the world’s healthiest sport, torching 600-1,000 calories hourly while building cardio endurance. Players sprint, lunge, and twist, strengthening legs, core, and arms for full-body conditioning. It boosts flexibility, coordination, and agility, reducing heart disease risk by 50% with regular play.
Studies highlight improved VO2 max—oxygen uptake—for better stamina. Unlike jogging, squash’s intervals mimic HIIT, enhancing fat loss and muscle tone without joint strain.
Mental and Social Advantages
The squash game sharpens focus and decision-making under pressure, akin to “turbocharged chess.” It combats stress, fostering resilience through self-talk and tactical planning. Socially, club matches build community, countering elitist perceptions with accessible public courts. Year-round indoor play suits all ages, promoting lifelong wellness.
How to Get Started in Squash Sport
Finding Courts and Lessons
Locate facilities via US Squash or World Squash directories—many offer free trials. Beginners benefit from group clinics; coaches emphasize grip, stance, and basic drives. Warm up with shadow swings to avoid strains.
Beginner Tips for Success
Practice boasts (low side-wall shots) and drops (soft front-wall lobs) to vary pace. Stay low, watch the ball early, and recover to the T. Track progress with apps like SquashSkills. Consistency trumps intensity—play twice weekly for rapid improvement.
Famous Players and Major Tournaments in Squash Sport
Legendary Icons
Egypt’s Nour El Sherbini holds the women’s world No. 1 spot, blending power with precision. Ali Farag dominates men’s rankings with explosive athleticism. Historical greats like Jansher Khan (eight World Opens) inspire modern stars.
Premier Events
The PSA World Tour crowns champions at the British Open and World Championships. U.S. Opens and Commonwealth Games showcase rising talents. Follow via SquashTV for live action.
FAQs About the Squash Sport
What is the difference between squash and racquetball?
Racquetball uses a larger court, no tin, and a bouncier ball, making it faster but less strategic than squash’s precise wall play.
Is squash a good workout for weight loss?
Yes, it burns 800+ calories per session, combining cardio and strength for efficient fat burning.
How often should beginners play squash?
Start with 2-3 sessions weekly, 45 minutes each, to build fitness without overuse injuries.
Why wear eye protection in squash?
The ball travels at speeds over 100 mph, risking severe injuries; goggles prevent nearly all cases.
Can kids play the squash sport?
Absolutely—youth programs start at age 6, emphasizing fun and fundamentals for lifelong engagement.
