Squash is a fast-paced and highly competitive racket sport that demands both physical and mental prowess. It is played with a small, lightweight racket and a small, hollow rubber ball on a court similar to a tennis court. The objective of the game is to outmaneuver your opponent by hitting the ball in such a way that they are unable to return it. In this comprehensive guide, we will delve into the various techniques and strategies used in squash, including footwork, stroke production, and match tactics. Whether you’re a beginner or an experienced player, this guide will provide you with the tools and knowledge necessary to master the game of squash.
Understanding the Basics of Squash
The Court and Equipment
Dimensions of a Squash Court
A squash court measures 16.5 meters (54 feet) long by 9 meters (30 feet) wide. The walls and floor are painted white, providing a bright and even surface for play. The ceiling is usually left unfinished, allowing for better lighting and ventilation. The court is divided into two halves by a white line that runs down the center of the court, known as the serving line. The back wall of the court has a flat area, known as the “out of court” area, where players can recover after hitting the ball out of bounds.
Essential Equipment for Playing Squash
To play squash, you will need the following equipment:
- Racket: A squash racket is designed with a small head and a long handle, allowing for greater control and maneuverability. The strings are tightened to a specific tension to provide the right balance and control for the player.
- Ball: A squash ball is similar to a tennis ball but is smaller and has a different composition. It is made of a soft, rubbery material that allows it to bounce differently on a squash court compared to a tennis court.
- Eyewear: Eye protection is essential in squash because of the speed and intensity of the ball. A good pair of squash goggles will provide comfort and clarity, allowing you to see the ball clearly and react quickly to its movements.
- Clothing: Squash attire typically includes shorts or skirts and a fitted top or shirt. Non-marking shoes with a good grip on the court are also recommended.
- Other Accessories: Some players may also wear wristbands, sweatbands, or headbands to help keep them cool and focused during the game.
Basic Squash Terminology
- Squash Positions and Movements
- Front court: The front court is the area closest to the front wall. This is where most of the rallies start, and players typically move forward and backward within this area.
- Back court: The back court is the area closest to the back wall. Players move into the back court to return the ball when they are being attacked in the front court.
- Lob: A lob is a shot where the player hits the ball high up on the front wall, and it bounces back to the back wall. This shot is used to gain more time to prepare for the next shot or to change the pace of the game.
- Nick: A nick is a shot hit just above the front wall’s tin. It is a high-speed shot that is difficult to return and can catch the opponent off guard.
- Drop shot: A drop shot is a shot hit with a high arc, so it drops quickly to the front wall. It is used to catch the opponent off guard and win easy points.
- Volley: A volley is a shot hit before the ball has a chance to bounce. It is used to return a hard-hit shot or to hit a drop shot.
- Types of Shots in Squash
- Serve: The serve is the first shot of the rally. It must clear the front wall by at least 1.5 feet, and the opponent must be given a chance to return the ball.
- Boast: A boast is a shot hit with a lot of power to the front wall. It is used to attack the opponent and win points.
- Drive: A drive is a shot hit with power to the front wall. It is used to attack the opponent and win points.
- Pull: A pull is a shot hit with power to the back wall. It is used to attack the opponent and win points.
- Crosscourt shot: A crosscourt shot is a shot hit to the opposite side of the court. It is used to confuse the opponent and win points.
- Lob shot: A lob shot is a shot hit high up on the front wall. It is used to gain more time to prepare for the next shot or to change the pace of the game.
Warming Up and Stretching for Squash
Importance of a Warm-Up
- Preventing injuries: Engaging in a proper warm-up can help to prevent injuries by increasing blood flow to the muscles, preparing them for physical activity, and improving their overall flexibility. This can reduce the risk of strains, sprains, and other sports-related injuries.
- Improving performance: A warm-up not only prepares the body for physical activity but also helps to improve performance. It increases the heart rate, which increases the delivery of oxygen and nutrients to the muscles. This, in turn, enhances their ability to perform at a higher level and sustain that level for a longer period of time.
In addition to preventing injuries and improving performance, a proper warm-up can also help to improve the overall quality of your squash game. It can help to increase your range of motion, which can lead to better movement on the court. It can also help to improve your balance, which is crucial for success in squash.
It’s important to note that a warm-up should be tailored to your individual needs and level of fitness. This may involve a combination of light cardio, dynamic stretching, and mobility exercises. It’s also important to allow enough time for a proper warm-up before hitting the court. This can help to ensure that you’re ready to perform at your best and reduce the risk of injury.
Stretching Exercises for Squash
Squash is a fast-paced sport that requires agility, strength, and endurance. To prepare for a match, it is essential to warm up and stretch properly. In this section, we will discuss the importance of stretching exercises for squash and provide examples of effective stretches for squash-specific movements.
Dynamic stretching exercises
Dynamic stretching exercises involve active movements that increase blood flow and prepare the muscles for physical activity. Some examples of dynamic stretching exercises for squash include:
- High knees: Run in place while bringing your knees up towards your chest.
- Leg swings: Stand with your feet shoulder-width apart and swing one leg forward and backward, keeping it straight.
- Arm circles: Stand with your feet shoulder-width apart and extend your arms out to the sides, making large circles with your wrists.
Flexibility exercises for squash-specific movements
In addition to dynamic stretching exercises, it is important to perform specific stretches for squash-related movements. Some examples of flexibility exercises for squash-specific movements include:
- Hamstring stretches: Sit on the ground with your legs extended in front of you and reach forward to touch your toes.
- Calf stretches: Stand facing a wall and extend one leg behind you, keeping your heel on the ground.
- Quad stretches: Sit on the ground with one leg extended in front of you and grab hold of your ankle, pulling it towards your body.
By incorporating these stretching exercises into your pre-match routine, you can improve your flexibility, reduce your risk of injury, and perform at your best on the squash court.
Footwork and Movement in Squash
Importance of Footwork
Effective footwork is essential in squash, as it enables players to create opportunities for attack and cover the court effectively. In this section, we will explore the importance of footwork in squash and how it can help players improve their game.
Creating Opportunities for Attack
Good footwork allows players to move around the court quickly and efficiently, enabling them to take advantage of their opponent’s weaknesses and create opportunities for attack. By being able to position themselves in the right place at the right time, players can take control of the game and dictate the pace.
For example, if a player is able to move to the front of the court quickly, they can hit a shot that their opponent is not expecting, which can catch them off guard and give the first player an advantage. Additionally, footwork can be used to create space between the players, which can make it easier for the first player to hit a winning shot.
Covering the Court Effectively
Good footwork also enables players to cover the court effectively, which is essential in squash. The court is relatively small, and players need to be able to move quickly and efficiently to get to the ball and prevent their opponent from scoring.
Players who are able to cover the court effectively are able to get to the ball more quickly and are less likely to miss shots. This is because they are able to position themselves in the right place to hit the ball, and they are able to use their feet to get to the ball more quickly than their opponent.
Overall, good footwork is essential in squash, as it enables players to create opportunities for attack and cover the court effectively. By mastering footwork techniques, players can improve their game and become more competitive on the court.
Basic Footwork Patterns
In squash, footwork is crucial for success. Mastering the basic footwork patterns is the foundation for advanced techniques and strategies. This section will discuss the fundamental movements in squash.
Forward and Backward Movements
Forward and backward movements are the most basic footwork patterns in squash. Players need to be able to move quickly and efficiently in both directions to keep up with the fast pace of the game. To practice forward and backward movements, players can perform exercises such as running drills, shuffling drills, and sprinting drills.
Lateral Movements
Lateral movements refer to the side-to-side movements in squash. These movements are essential for changing direction and positioning on the court. Lateral movements can be practiced through exercises such as ladder drills, shuffle drills, and cone drills.
Additionally, players should focus on maintaining balance and body control while making lateral movements. This includes shifting weight, using proper footwork, and keeping the eyes focused on the ball.
By mastering these basic footwork patterns, players can improve their overall movement and performance on the squash court.
Advanced Footwork Techniques
When it comes to mastering the game of squash, advanced footwork techniques are crucial to outmaneuvering your opponent and gaining an advantage on the court. In this section, we will delve into two key advanced footwork techniques that can help elevate your game: the split step and fake out moves.
Split Step
The split step is a crucial technique used by professional squash players to gain an advantage over their opponents. It involves exploding into motion towards the ball, allowing you to quickly get into position to hit the ball with power and precision. To execute a split step correctly, follow these steps:
- Begin in a ready position with your feet shoulder-width apart and your knees slightly bent.
- As the ball is hit, explode into motion by pushing off with your dominant foot, driving your knees up and towards the ceiling.
- Land on your non-dominant foot, with your weight distributed evenly on both feet.
- Transfer your weight to your dominant foot and begin your swing.
Mastering the split step takes practice and patience, but it can greatly improve your reaction time and ability to get into position for powerful shots.
Fake Out Moves
Fake out moves are an essential part of advanced footwork techniques in squash. They involve making your opponent think you are going to move in one direction, while you actually move in another. This can catch your opponent off guard and give you an advantage on the court. Here are some tips for executing effective fake out moves:
- Start by setting up your body in a position that suggests you are going to move in one direction.
- Quickly change direction by stepping or lunging in the opposite direction.
- Make sure your movement is smooth and fluid, and avoid telegraphing your intentions.
- Use your eyes to communicate your intentions and mislead your opponent.
By mastering these advanced footwork techniques, you can gain a significant advantage over your opponent and take your squash game to the next level.
Squash Shots and Strategies
Types of Squash Shots
Squash is a fast-paced and physically demanding sport that requires players to master a variety of shots in order to be successful. The five main types of squash shots are the serve, volley, drive, drop shot, and lob. Each shot has its own unique characteristics and can be used in different situations on the court.
Serve
The serve is the first shot of a rally and is an essential part of the game. A good serve can set the tone for the rest of the match and give the serving player an advantage. There are two types of serves in squash: the straight serve and the crosscourt serve. The straight serve is hit straight to the front wall, while the crosscourt serve is hit diagonally to the back wall.
Volley
The volley is a shot that is hit after the ball has bounced on the floor, but before it has gone past the half-way point on the diagonal of the court. This shot is used when the opponent is out of position or when the player wants to surprise their opponent. A well-placed volley can catch the opponent off guard and result in a point for the player who hit the volley.
Drive
The drive is a shot that is hit with a hard, low bounce to the front wall. This shot is used when the player wants to attack their opponent and put pressure on them. A good drive should be hit with power and accuracy, and should be aimed at the opponent’s weaknesses.
Drop shot
The drop shot is a shot that is hit with a high bounce to the back wall. This shot is used when the player wants to slow down the pace of the game and catch their opponent off guard. A well-placed drop shot can force the opponent to scramble and make a mistake.
Lob
The lob is a shot that is hit with a high bounce to the front wall. This shot is used when the player wants to keep the ball in play and avoid being hit by their opponent’s powerful shots. A good lob should be hit with height and accuracy, and should be aimed at the opponent’s back court.
Understanding the different types of squash shots and when to use them is essential for success on the court. Practicing each shot and developing a solid strategy can help players of all levels improve their game and achieve their goals.
Squash Strategies
- Attacking and defensive strategies
- Positioning and court coverage
Attacking and Defensive Strategies
Squash is a fast-paced game that requires a combination of attacking and defensive strategies. Players must be able to switch between the two strategies seamlessly in order to outmaneuver their opponents and win the game.
Attacking Strategies
- Hit the ball hard and fast
- Use a variety of shots to keep your opponent guessing
- Attack the front of the court
- Use drop shots to catch your opponent off guard
Defensive Strategies
- Keep your opponent off balance
- Position yourself in a way that forces your opponent to hit into the back wall
- Use lob shots to slow down the pace of the game
- Stay in the center of the court to cover both sides
Positioning and Court Coverage
Proper positioning and court coverage are essential for success in squash. Players must be able to move around the court quickly and efficiently, covering all areas of the court to keep their opponent off balance.
Positioning
- Move quickly to the front of the court to take advantage of attacking opportunities
- Stay in the back of the court to return your opponent’s shots
- Position yourself to the side of the court to cut off your opponent’s angles
- Change your positioning frequently to keep your opponent guessing
Court Coverage
- Cover all areas of the court, including the front and back walls
- Use a defensive stance to protect the front of the court
- Use a low stance to return shots from the back of the court
By mastering these attacking and defensive strategies, as well as proper positioning and court coverage, players can improve their game and become more competitive on the squash court.
Fitness and Conditioning for Squash
Fitness Requirements for Squash
To excel in squash, it is crucial to possess a specific set of physical fitness requirements. These requirements are essential to ensure that the player can perform at their best and handle the demands of the game.
Cardiovascular Endurance
Cardiovascular endurance is a vital aspect of squash as it allows the player to sustain high-intensity activities for extended periods. Players need to have a well-developed cardiovascular system to withstand the rigors of the game. Regular cardiovascular exercises such as running, cycling, or swimming can help improve cardiovascular endurance.
Muscular Strength and Endurance
Squash involves a lot of physical contact and movement, making muscular strength and endurance essential. Players need to have strong legs, core, and arms to hit the ball with power and precision. Strength training exercises such as weightlifting, resistance bands, and bodyweight exercises can help build muscular strength and endurance.
Speed and Agility
Speed and agility are critical in squash as players need to move quickly and change direction rapidly. Players need to have excellent footwork and be able to move around the court with ease. Incorporating exercises that focus on speed and agility, such as plyometrics, agility drills, and ladder drills, can help improve speed and agility.
Overall, possessing these fitness requirements will help players perform at their best and reduce the risk of injury. By incorporating a well-rounded fitness routine that includes cardiovascular endurance, muscular strength and endurance, and speed and agility exercises, players can improve their overall physical fitness and enhance their performance on the squash court.
Conditioning Drills for Squash
In order to perform at your best on the squash court, it is important to not only master the techniques of the game but also to maintain a high level of fitness and conditioning. The following are some of the most effective conditioning drills for squash:
Interval Training
Interval training is a type of cardiovascular exercise that involves alternating periods of high-intensity exercise with periods of rest or low-intensity exercise. This type of training is ideal for squash players because it helps to improve endurance, increase speed and agility, and boost overall cardiovascular fitness. Some examples of interval training exercises for squash include:
- 30 seconds of sprinting down the court followed by 30 seconds of rest
- 45 seconds of jogging down the court followed by 15 seconds of rest
- 60 seconds of high knees followed by 60 seconds of rest
Agility Drills
Agility drills are designed to improve the speed, balance, and coordination of the body. These drills are particularly important for squash players because the game requires quick movements in all directions. Some examples of agility drills for squash include:
- Ladder drills: Running up and down a ladder, alternating legs and direction with each step
- Shuffle drills: Shuffling sideways while maintaining a low center of gravity
- Jumping drills: Jumping over cones or hurdles to improve footwork and coordination
Resistance Training Exercises
Resistance training exercises are designed to build strength and improve muscular endurance. These exercises are important for squash players because they help to prevent injury and improve overall physical performance. Some examples of resistance training exercises for squash include:
- Squats: Building lower body strength and improving leg power
- Lunges: Improving lower body strength and mobility
- Plank: Building core strength and improving overall stability
By incorporating these conditioning drills into your training routine, you can improve your overall fitness and conditioning for squash, helping you to perform at your best on the court.
Mental Game and Tactics in Squash
Importance of the Mental Game
Managing stress and anxiety is a crucial aspect of the mental game in squash. Players often experience high levels of stress and anxiety during matches, which can negatively impact their performance. It is important for players to develop strategies for managing these emotions, such as deep breathing exercises, visualization techniques, and positive self-talk.
Another important aspect of the mental game is focusing on the game. Squash is a fast-paced and demanding sport that requires split-second decision making and lightning-fast reflexes. Players must be fully present and focused on the game in order to perform at their best. This requires developing a strong sense of concentration and avoiding distractions both on and off the court.
Players must also learn to stay positive and resilient in the face of adversity. Every player will experience setbacks and losses during their squash career, and it is important to develop a growth mindset and learn from these experiences. This involves staying focused on the process rather than the outcome, and maintaining a positive attitude even in difficult situations.
In addition to these individual aspects of the mental game, players must also develop strong team dynamics and communication skills. Squash is often played as a team sport, and effective communication and teamwork are essential for success. Players must learn to work together, support each other, and communicate effectively on the court.
Overall, the mental game is a critical component of success in squash. By developing strong mental skills and tactics, players can improve their focus, manage stress and anxiety, stay positive and resilient, and communicate effectively with their teammates.
Tactics for Winning at Squash
- Reading your opponent’s game
- Adapting to different playing styles
- Maintaining concentration during the match
Reading your opponent’s game
Understanding your opponent’s strengths and weaknesses is crucial to developing an effective strategy. To read your opponent’s game, you need to pay attention to their playing style, the shots they use, and their tendencies. Here are some tips to help you read your opponent’s game:
- Observe their warm-up routine: Pay attention to the way your opponent warms up, as this can give you an idea of their playing style and the areas they may be focusing on.
- Watch their body language: Your opponent’s body language can give away their intentions, so pay attention to their footwork, hand gestures, and facial expressions.
- Listen to their grunts: The sound of your opponent’s grunts can indicate the direction and power of their shot, so listen carefully to their grunts to anticipate their shots.
Adapting to different playing styles
Every player has a unique playing style, and adapting to different playing styles is essential to winning the match. Here are some tips to help you adapt to different playing styles:
- Watch their match footage: Watching your opponent’s match footage can give you an idea of their playing style, their strengths, and their weaknesses.
- Analyze their shots: Study your opponent’s shots, including their serves, volleys, and drives, to understand their playing style and develop a strategy.
- Experiment with different strategies: Try different strategies during practice sessions to find the one that works best against your opponent’s playing style.
Maintaining concentration during the match
Maintaining concentration during the match is essential to winning the match. Here are some tips to help you maintain concentration during the match:
- Stay focused on the match: Keep your focus on the match and avoid distractions, such as noise from the crowd or your own thoughts.
- Use visualization techniques: Visualization techniques, such as imagining the perfect shot or mentally rehearsing your shots, can help you stay focused and maintain concentration.
- Take breaks when needed: Take short breaks between games or sets to recharge and refocus your attention on the match.
By using these tactics, you can develop a winning strategy and improve your chances of success on the squash court.
Injury Prevention and Safety in Squash
Common Squash Injuries
Upper Body Injuries
Squash is a physically demanding sport that requires players to be constantly on the move, which can lead to a variety of upper body injuries. Some of the most common upper body injuries in squash include:
- Tennis elbow: This injury occurs when the tendons that connect the forearm muscles to the elbow become inflamed or torn. It can cause pain and discomfort in the elbow and forearm, and can make it difficult to grip the racket.
- Rotator cuff injury: The rotator cuff is a group of muscles and tendons that help to stabilize the shoulder joint. Repeated overhead movements in squash can lead to rotator cuff injuries, which can cause pain and weakness in the shoulder.
- Wrist injury: Squash involves a lot of quick movements and changes in direction, which can put stress on the wrists. Repeated use of the wrists can lead to injuries such as carpal tunnel syndrome or tendonitis.
Lower Body Injuries
In addition to upper body injuries, squash players can also suffer from a variety of lower body injuries. Some of the most common lower body injuries in squash include:
- Achilles tendinitis: The Achilles tendon is a strong, fibrous band of tissue that connects the calf muscles to the heel bone. Repeated jumping and running in squash can put stress on the Achilles tendon, leading to inflammation and pain.
- Hamstring strain: The hamstrings are a group of muscles that run down the back of the thigh. Overuse or sudden movements in squash can strain or tear the hamstrings, leading to pain and difficulty moving.
- Ankle sprain: Squash involves a lot of quick changes in direction, which can make the ankles vulnerable to sprains. A sprain occurs when the ligaments that support the ankle are stretched or torn, leading to pain and swelling.
Overuse Injuries
Finally, squash players can also suffer from overuse injuries, which occur when a particular part of the body is repeatedly stressed or strained. Overuse injuries in squash can include:
- Plantar fasciitis: This is a common overuse injury that affects the plantar fascia, a band of tissue that runs along the bottom of the foot. Repeated jumping and running in squash can put stress on the plantar fascia, leading to inflammation and pain.
- Shin splints: Shin splints are a common overuse injury that affects the shins. They occur when the muscles and tendons in the legs become inflamed or irritated, leading to pain and discomfort.
- Repetitive stress injuries: Repetitive stress injuries occur when a particular part of the body is repeatedly stressed or strained. In squash, repetitive stress injuries can affect the wrists, elbows, and shoulders, among other areas.
Preventing Injuries in Squash
Proper warm-up and cool-down techniques
Warming up before playing squash is crucial to prevent injuries. It prepares the body for physical activity by increasing blood flow and elevating the heart rate. A proper warm-up should include light cardiovascular exercise, such as jogging or cycling, and dynamic stretching, which involves moving joints through their full range of motion. This can help to increase flexibility and reduce the risk of injury.
A cool-down after playing squash is also important. It helps to gradually bring the heart rate and blood pressure back to normal levels, reducing the risk of dizziness or fainting. A cool-down should include static stretching, which involves holding stretches for a period of time, and deep breathing exercises. This can help to reduce muscle soreness and improve flexibility.
Stretching and strengthening exercises
Stretching and strengthening exercises are important for preventing injuries in squash. Stretching can help to improve flexibility and reduce the risk of muscle strains and sprains. It is important to stretch all major muscle groups, including the legs, hips, lower back, and shoulders.
Strengthening exercises can also help to prevent injuries by improving muscle imbalances and increasing overall strength. Exercises that target the core, legs, and upper body can be particularly beneficial for squash players. It is important to use proper form and gradually increase the intensity of exercises to avoid injury.
Using proper equipment and technique
Using proper equipment and technique is essential for preventing injuries in squash. This includes wearing appropriate shoes that provide good support and cushioning, as well as using a squash racket that is properly sized and balanced. It is also important to use proper technique when hitting the ball, such as keeping the eyes on the ball and using the legs and core for power.
In addition, it is important to learn proper footwork and movement patterns to avoid injury. This includes moving quickly and efficiently around the court, as well as using proper technique when changing direction or stopping suddenly. Proper technique can also help to prevent overuse injuries, such as tennis elbow or shoulder pain, by reducing the risk of repetitive motions.
Overall, preventing injuries in squash requires a combination of proper warm-up and cool-down techniques, stretching and strengthening exercises, and using proper equipment and technique. By taking these steps, players can reduce their risk of injury and enjoy a healthy and active squash game.
Safety Tips for Squash
Squash is a physically demanding sport that requires a high level of physical fitness and coordination. However, it is also a sport that requires players to take safety precautions to avoid injuries. Here are some safety tips for squash players to follow:
Avoiding head injuries
One of the most common injuries in squash is a head injury. To avoid head injuries, players should always wear a properly fitted squash helmet when playing. The helmet should be fastened securely and should cover the entire head. Players should also avoid hitting the ball above their head or close to their face.
Maintaining proper court etiquette
Proper court etiquette is essential in squash to ensure the safety of all players. Players should always stand behind the back line and away from the court when not in play. They should also avoid hitting the ball straight at their opponent’s head or body. Players should also call the ball out if it hits them, and they should never obstruct their opponent’s view of the ball.
Being aware of your surroundings on the court
Squash courts can be confining, and players need to be aware of their surroundings at all times. Players should avoid running into walls or obstacles on the court and should be aware of the location of the ball at all times. They should also be aware of their opponent’s position on the court and avoid hitting the ball in their direction if they are not in play.
Overall, safety should always be a top priority in squash. By following these safety tips, players can avoid injuries and enjoy the game without risking their health.
FAQs
1. What is squash activity?
Squash is a racket sport played by two players in a four-walled court. It is a fast-paced game that requires strength, agility, and strategic thinking. The objective of the game is to hit the ball in such a way that your opponent is unable to return it, or to force your opponent into making an error.
2. What are the basic rules of squash?
The basic rules of squash are as follows:
* The ball may be played with the racket anywhere on the court.
* The ball must bounce on the opponent’s side of the court before it can be returned.
* The player who served the ball in the previous point continues to serve until they make an error or lose the point.
* Points are scored when the opponent makes an error or is unable to return the ball to the other side of the court.
* The game continues until one player reaches 11 points, with a two-point advantage.
3. What equipment is needed to play squash?
- A squash racket
- Squash balls
- Comfortable athletic clothing and shoes
- Eye protection (recommended)
4. How do I improve my squash skills?
To improve your squash skills, you should focus on the following areas:
* Developing your physical fitness through regular exercise and conditioning
* Improving your technical skills, such as your stance, swing, and footwork
* Practicing your strategy and court awareness
* Playing as many games as possible to gain experience and develop your instincts
* Seeking the guidance of a qualified coach or mentor
5. What are some common injuries in squash?
Some common injuries in squash include:
* Overuse injuries, such as tendonitis or stress fractures
* Acute injuries, such as sprains or strains
* Eye injuries from the impact of the ball
* Head injuries from falling or hitting your head on the wall
It is important to take steps to prevent injuries, such as warming up before playing, using proper technique, and seeking medical attention if you experience pain or discomfort.
