The Squash Lab

Your feet move before your brain decides. That's not talent — that's what ghosting actually builds at a neurological level.

Most players are surprised by the gap between where they think they move and where the data says they actually go.

Not sure which to use? Start with 6-point. Here's when — and why — to move up to 10.

The T-recovery isn't just good practice. It's the difference between controlling a rally and reacting to it.

If your ghosting sessions have looked the same for three months, your body stopped adapting weeks ago.

Done right, it's powerful and fast. Done wrong, it's months of knee problems waiting to happen.

Tournament in four weeks? Here's exactly what to do each week — and why the taper matters as much as the hard work.

Glancing at a screen for your next position drills the wrong habit. Your eyes should always be forward.

A phone can't replace a coach for technique. But for movement and conditioning solo? It's closer than you'd think.

That scrambled back-corner reply isn't bad luck. It's a movement pattern you haven't fixed yet.

Partner cancelled again? Solo court time works better than most people think — if you structure it properly.

Sometimes 15 minutes is all you've got. Here's how to make every one of them count.

Looking at your numbers after training and actually reading them are two very different things.

The front court is where rallies are won and lost. Most players ghost it wrong. Here's how to do it right.

You don't lose points at the front. You lose them recovering from the back. Here's how to stop doing that.

Almost every player has a weaker side. Your zone data will tell you which one — and by how much.

Front, back, forehand, backhand. Each zone demands different things. Each one needs deliberate attention.