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Breaking Out of the Comfort Zone!
- Mar 27
- 6 min read
A Guide for Junior Squash Players and Their Parents
After recently attending an England Aspire Squad, where the Lunchtime Workshop focused on the Comfort Zone, I thought that it's a topic that goes beyond the four walls of a Squash Court. In life, as in the world of Squash, growth and success come from constantly pushing boundaries.
Whether you're a Junior Player striving to improve or a parent supporting your child’s journey, understanding the concept of the "Comfort Zone" is key to unlocking potential. Let’s explore what it means and how stepping outside of it leads to real progress in Squash and beyond.
What is the Comfort Zone?
Zone?
In Squash the Comfort Zone is a mental and physical state where a player feels safe and in control. It’s a place of familiarity and ease — practicing the same shots, playing the same opponents, and avoiding risks or challenges that might lead to failure, ducking out of fitness sessions when things get tough rather than digging in.
Naturally, Humans like things that are easy. While it feels good and safe to be in this zone, staying here for too long can limit a player's growth.
What does the Comfort Zone look like?
For a Junior Squash Player (or any other Squash Player for that matter), the comfort zone might look like:
Only playing against opponents they know they can beat.
Avoiding difficult drills or fitness exercises that expose weaknesses.
Sticking to safe, predictable shots instead of trying more challenging techniques.
Feeling anxious or resistant to new coaching methods or tactics.
Not entering Tournaments, Competitions or Coaching Sessions due to fear of failure.
While it may seem like a secure and confident place, the comfort zone creates stagnation rather than progress. If you're standing still, you're effectively moving backwards against the players coming through behind you.
What happens when Players stay in their Comfort Zones?
When a player stays in their Comfort Zone for too long, several things can happen:
Lack of Improvement
– Without new challenges, skills remain at the same level.
Loss of Competitive Edge
– Other players who push themselves will surpass those who don’t. Players they used to beat start to beat them.
Frustration and Boredom
– Frustration at either results, performances or stagnation. Squash becomes repetitive and less exciting.
Missed Opportunities
– Fear of failure can stop a player from reaching their full potential.
Great players understand that progress happens when they step outside their Comfort Zone, face challenges, and embrace discomfort as part of the learning process.
From the Comfort Zone to the Growth Zone!
To reach new heights in Squash, players must break out of the Comfort Zone and challenge themselves in different ways. This process applies to all areas of life outside of the Squash Court too.
Comfort Zone – Everything feels easy and familiar. No significant progress happens here and players stagnate.
Fear Zone – Players feel uncertain and doubt their abilities when facing new challenges.
Learning Zone – Mistakes happen, but valuable lessons are learned, and confidence starts to grow.
Growth Zone – Players develop new skills, improve resilience, and expand their potential.
Understanding these stages can help juniors and parents recognise that discomfort is a necessary part of improvement. The reality is that if players are not willing to put the work in, there will be someone coming up behind them that will be working on themselves who will eventually surpass them.
In a performance pathway, this could lead to a loss of a place in a Squad or a Team, overlooked for opportunities they used to be offered, or simply a drop in performance where a Player levels out way below their potential.
While some players find their level and are happy to stay where they are, for those looking to continuously improve, they must find a way to get out of their Comfort Zones again and again. The process continuously repeats as players get comfortable at their new Level.
How can Players Challenge Themselves?
"If you always do what you've always done, you'll always get what you've always got!" - Henry Ford
Breaking out of the Comfort Zone doesn’t mean making reckless changes or sweeping reform of routines, but rather taking small (or sometimes big) intentional steps toward growth. Here’s how players can challenge themselves and step outside the Comfort Zone:
Play Against Tougher Opponents – Seek matches against players who challenge you, even if it means losing at first. This includes getting out of your Club and playing more Tournaments & Competitions, where players learn a lot from playing more competitive Squash.
NOTE: Don't just play tougher opponents, look to play players of a similar level too. I have seen Players ONLY play tougher opponents because there is no expectation or pressure to win, this is just as damaging as playing only players you can beat! Make sure to play a variety of Players!
Try New Techniques or Tactics – Experiment with different shot selections, volley more, and try different game plans or strategies, even if they feel unnatural at first. Get help from a Coach in areas you struggle with.
Embrace Mistakes – Every mistake is an opportunity to learn. View failures as stepping stones to success.
Set Goals – Instead of aiming for easy wins, focus on setting S.M.A.R.T Goals: Specific, Measurable, Achievable, Relevant & Time-based.
Trust the Coaching Process – Be open to new drills and techniques, even if they seem difficult. Sometime a technical change can lead to a short-term drop in performance (discomfort) but these lead to long term development (growth).
It is important that Players get comfortable with being uncomfortable! If Juniors are not familiar with the feeling of being uncomfortable, when this inevitably happens in an important Match, that is when panic sets in and they can quickly lose control of their emotions and the Match.
This could either be playing a higher ranked player, or playing a player they should beat but things are starting to go wrong, playing in front of a Crowd, the list is endless. However, knowing how it feels to be uncomfortable will go a long way to help settle these nerves and rise to the challenge when things get difficult.
How can Parents Support Growth
Parents can play a crucial role in helping juniors step out of their comfort zones and maximise progression.
Giving kids the tools they will need to improve in Squash will help them in all areas of their life when things get tough. Building resilience to setbacks is vital for succeeding, both inside and outside of the 4 Walls of a Squash Court.
Here are a few ways parents can help:
Be a Cheerleader
– Encourage them to take on challenges, even if they seem daunting. Show them that trying new things can be rewarding, even if it doesn't always go perfectly.
Model Resilience
– Show them how you handle challenges and setbacks in your own life, demonstrating that it's okay to fail and learn from mistakes. Help your child understand that discomfort and setbacks are part of the journey.
Set Realistic Expectations & Celebrate Small Wins
– Don't push them too hard or expect perfection. Focus on effort and progress, not just outcomes. Acknowledge and celebrate their efforts and accomplishments, no matter how small, to build their confidence and motivation.
Final Thoughts
Stepping out of the comfort zone is where real progress happens. It’s not always easy, but it’s always worth it. By embracing challenges, pushing limits, and understanding that discomfort leads to growth, Junior Squash Players can elevate their game and build resilience that benefits them both on and off the court.
So, the next time you step on the squash court, ask yourself:
"Am I playing it safe, or am I pushing myself to grow?" - The choice is yours!
Further Viewing
If you haven't already seen it, in 2024 Roger Federer - one of the GOATs in modern Sport, gave a Commencement Address at Dartmouth College in the United States.
The whole video if worth watching if you have the time. However, Roger's "Tennis Lessons" (at 5:50) are the perfect examples of everything described above and a great watch for any aspiring Athlete. Video below:
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