General
What are the Exercise Benefits of Squash?
There are many exercise benefits that Juniors can get from playing squash. These benefits include:
- Improved hand-eye coordination
- Flexibility and agility booster
- Increased strength
- Faster calorie burn
- Increased cardiovascular health
- Mental and other health-related benefits
Is squash a full-body workout and a good form of exercise?
Yes, squash is a full-body workout! It is also considered to be one of the best forms of exercise.
Playing a sport, such as squash, will get your child away from tv, computer games and cell phones while doing a sport they will enjoy.
For instance, your arms get exercise as they whip the squash ball around the court. This also strengthens back and wrist muscles. Besides, playing squash involves making short sprints that require fast-twitch muscles to be working all the time! And, squash is a lot of fun!
According to Forbes Magazine top fitness sports, squash is on top. This is mainly based on the squash’s high score in strength, cardio endurance, flexibility, muscle endurance, injury risk, and calories burned.
Forbes had to consult top personal trainers, exercise physiologists, and coaches to arrive at these conclusions. They each gave their reviews and ratings out of five.
| Rating | Sport Name | Cardio Endurance | Strength | Muscle Endurance | Flexibility | Calories rating (cal) | Injury risk | Total |
| 1 | Squash | 4.5 | 3 | 5 | 3 | 5 (517) | 2 | 22.5 |
| 2 | Rowing | 5 | 4 | 5 | 3 | 2(302) | 3 | 22 |
| 3 | Rock Climbing | 1 | 5 | 4 | 5 | 5(475) | 2 | 22 |
| 4 | Swimming | 4.75 | 3 | 5 | 3 | 2(345) | 3 | 20.75 |
| 5 | Cross-country skiing | 3.5 | 5 | 3 | 2(345) | 2 | 20.5 |
Squash scored 22.5 with the best marks in calories burned and muscle endurance. Besides, it had near top marks in cardio endurance.
Another British Journal of Sports Medicine survey also found squash to be the best sport for prolonged life.
My child do not have any prior squash experience, is that ok?
Yes, it is ok. You do not need any prior experience to participate in a squash lesson/class. We start from scratch and concentrate a lot on hand-eye coordination and fun games in the beginning.
What if my child cannot hit the ball?
Don’t worry! As a Beginner Player, a coach will introduce simple hand-eye coordination skills to develop a pathway tailored to every player’s individual needs. Our expert coaches will teach players how to hit the ball and get more comfortable on the court.
What if my child doesn’t know the rules of squash?
The CJS coaches will make sure all players are at ease and will introduce players to the rules during coaching sessions.
Please note that we do play according to adapted rules for the very little players in preschool to Grade 3 (for eg, we move the shortline forward, we allow 2 serves and 2 bounces of the ball, coaches on court with the players at all times).
The basic squash rules are as follows:
- Two players take turns hitting the ball onto the front wall. A point is awarded each time a player wins a rally.
How to serve:
- Stand with one foot in either service box. Hit the ball to the front wall landing it above the service line, below the out line. The ball then must travel from the front wall to the opposite back corner (behind the short line and on the other side of the half court line from where it was served). The ball can rebound off other walls or be hit on the full (a volley).
During the rally:
- The ball MUST hit the front wall each shot but can hit other walls before or after.
- The opponent must hit the ball before the 2nd bounce.
- Players can hit the ball before it bounces on the floor (a volley)
- Players can use all of the court after the serve is hit, there are no restrictions on where to run
When is a ball out?
- When it hits the tin or out line.
- When it hits above the out-of-court line (on a serve or during a rally).
- When it bounces on the floor more than once before being hit
- When a serve lands in the incorrect area (a fault)
Scoring
- The player who wins the rally scores a point
- A game goes up to 11 points, if the score is 10-all, the game continues until a player wins by 2 points
- A match is the best of 5 games.
If you would like to read the full version of the rules you can click on the following link: https://www.worldsquash.org/wp-content/uploads/2018/11/190101_Rules-of-Singles-Squash-2019-V1-1.pdf
What is the procedure to follow if I do have an enquiry or if I do want to submit a complain?
At CJS every player is important, not just the first team players. Please feel free to make contact if you do have a question that is not addressed in the FAQ section. There is no silly or stupid question. Each question shows that you care, and we are here to help.
- Please feel free to contact the Head Coach and Owner of CJS Maryna Fourie via email @ info@cjsquash.co.za or preferable via Whats app on +27 72 130 9381. You can also click on the WhatsApp button on the website (bottom right of the screen) to open a WhatsApp chat directly with Maryna.
- If the issue is school-related Maryna will make an appointment with the Head of Sport of the school involved. After the appointment, Maryna will give feedback to parents.
Registration and Fees
I would like like to register my child with CJS. What is the first step?
The first step is to register your child online on our webpage. Please click the following link https://cjsquash.co.za/cjs-registration-form/
Why do I need to register my child with CJS?
By registering you immediately become part of the CJS database and will receive all the necessary information regarding Junior Squash Coaching in Centurion
As a registered member of CJS we can add a player to a specific group and timeslot. Some groups do have waiting lists and we add players to groups according to the date registered.
The registration is important as it includes that the parent and player have read and agreed to:
- The terms and conditions of CJS,
- The limit of liability, specifically about injury during practice, and
- The code of conduct for players.
All players required to register annually.
When can I register for the new year for coaching?
Registration for a new year will open on 1 November each year for the following coaching year. However, new players are welcome to register any time during the year and there is no cut-off date for registration.
How does the payment of fees work?
Please look at the page FEE STRUCTURE, where you can see the current fee structure and terms and conditions.
Do you offer a discount if I have more than 1 child enrolled?
Unfortunately no, we don’t offer a sibling discount.
Do you accept cash, credit card, SnapScan or EFT for payments?
- Please set up an EFT for your payment. We unfortunately do not currently offer a debit order facility or credit card payment for monthly fees.
- For products purchased on the CJS website, credit card payments are accepted and facilitated through Payfast.
We unfortunately do not accept cash payments for classes or product purchases.
If you have any queries regarding payments or if you haven’t received your invoice, please contact accounts@cjsquash.co.za.
What is your bank account for EFT?
Account name: Centurion Junior Squash (Pty) Ltd
Bank: Nedbank
Branch: Centurion (198765)
Account number: 1020780606
Account type: Cheque
Reference: PLAYER NAME AND SURNAME
Please send proof of payment to accounts@cjsquash.co.za.
Is the registration fee payable for every player?
Yes. The compulsory annual registration fee is compulsory for all players, irrespective of the school they attend.
Please note that players will not be allowed to register for the year if there are any outstanding fees on their accounts.
Classes and Groups
For which age groups to you offer squash coaching?
We offer group coaching for kids from pre-school up to Grade 12. We have different classes so that players are grouped with other players of similar strength and/or age.
Can you explain the different groups?
We believe it is important that players are grouped with other players who are similar in strength and/or age. It is important that each player feels at home and comfortable in the group that he/she is part of.
- Open mixed groups: these are groups that have players from different schools in the same group based on strength. We aim to keep primary school players and high school players in separate groups, where possible. Currently coaching happens at Uitsig Squash Club and Irene Squash Club in the afternoons.
- School groups: Many schools, both primary and high schools, offer squash as an official school sport. CJS is proud to be the preferred coaching academy to work with the schools to offer squash as a sport to the learners. Groups are closed (only for learners from that school). Players from other schools are not allowed to join School Groups.
- Special Invitation Groups: As players excel in squash, they may be invited to join a special group that provides advanced coaching and more intense fitness sessions to prepare the players to compete on provincial and national levels. The groups include the Rising Stars, Shining Stars, Shooting Stars, Super Stars and Top Stars. Coaching for these groups is offered at Uitsig Squash Club. In special circumstances talented Primary School players may be invited to a high school group.
Which schools have School Groups and when do they practice?
The following schools offer squash as a school sport with CJS:
- Midstream College: coaching is offered at the school’s squash courts. Coaching is scheduled on a Friday afternoon (primary school), Monday afternoon (high school), and Monday and Friday mornings (before school for invited players).
- Midstream Ridge Primary School: Wednesday and Thursday afternoons at the Midstream Ridge Sports Center. The school offers transport between the school and the courts.
- Zwartkop Hoërskool: Monday afternoons for provincial players, and Thursday afternoons for beginner to intermediate players at Centurion Squash Courts. The school offers transport between the school and the courts.
- Eldoraigne Hoërskool: Monday afternoons at Uitsig Squash Courts. The school offers transport between the school and the courts.
- Wierda Park Laerskool: Friday afternoons at Uitsig Squash Courts. The school offers transport between the school and the courts.
- Afrikaans Hoër Seuns Skool: Monday afternoons at Harlequins Squash Courts.
- Hoërskool Waterkloof: Monday afternoons at Pierre van Ryneveld Squash Courts.
Please note that groups are limited in size due to capacity constraints on the squash courts. Please contact us before enrolling your child, as there may be a waiting list for specific groups.
When and where do the open groups practice?
Our mixed groups are open to players from all schools.
- Pre-primary and primary open: we have a class that is focused on pre-primary and beginner-level primary players that practice on a Wednesday afternoon at Irene Country Club’s squash courts.
- Primary open: Monday afternoon at Uitsig Squash Club, and Wednesday afternoon at Irene Country Club’s squash courts.
- High school open: Tuesday afternoon at Irene Country Club’s squash courts, Thursday afternoon at Uitsig Squash Club.
Please note that groups are limited in size due to capacity constraints on the squash courts. Please contact us before enrolling your child, as there may be a waiting list for specific groups.
Is there group coaching in school holidays?
No. During school holidays there is no group coaching. We may offer squash camps during some school holidays, and we’ll communicate upcoming camps in our email newsletter.
Can parents attend and watch coaching sessions?
Unfortunately, no.
It can be very distracting to both players and coaches when parents watch. Coaches need to build a relationship with players and it is not possible if a parent/s watch or even interferes during a session.
Parents are welcome to wait outside.
Please respect our No Parent Policy.
Equipment & Clothes
What equipment does my child need to play squash?
Each player needs the following equipment:
- A squash racket. There are different sizes of rackets available. We recommend the mini racket for our junior beginner players (ages 6-10), the medium racket for our developing players (ages 9-11), and the normal size racket for more experienced players. Please speak with any of our coaches if you are not sure which size racket is the right size for your child.
- Protective eyewear. Protective eyewear is mandatory and is required for all junior players up to the age of 18 (as per World Squash Federation regulations). Please make sure that it is WSF-approved eyewear. All protective eyewear sold in our shop is WSF approved.
- Non-marking squash shoes. To protect the wooden floors of the squash court, please make sure that each player wears the correct shoes. Soles must be non-marking or white. Never use basketball, running, or cross-fit shoes because these shoes are not designed for squash.
- A water bottle with water.
With regards to clothing:
Players must please wear sports clothing. Some schools prefer that players must wear the school sports clothes, so please check with the school or us before the first lesson.
*Note: if a player wears prescription glasses on the squash court, that is sufficient and you don’t need to purchase additional protective eyewear.
For players that compete in tournaments, we recommend that the following equipment is in your bag:
- Spare racket (with same string and grip in case your racket or strings break)
- Wrist band
- Headband
- Sweat towel
- Extra racket grip
- CJS T-shirt for each match
- Sport socks for each match
- Skipping rope for warming up
- Therma band for stretching after a match
- Squash balls (double yellow dot up to u/13, and high altitude ball from u/14 upwards)
- Water bottle and snacks (such as banana, protein bar)
- Small medical kit
- Music with headphones, or even a good book to keep you occupied in between matches.
Do you have squash equipment available to borrow?
The coaches do have a small selection of rackets and a few protective eyewear available should a player forget his/her gear. Unfortunately, the coaches do not have enough rackets or glasses for all the players, and we request that each player has his/her own equipment.
What clothes should players wear?
Players should wear clothes that are comfortable for exercise and running, such as shorts and exercise shirts or T-shirts. The girls may also wear sports skorts/skirts if they prefer.
Some schools prefer that players must wear the school sports clothes, so please check with the school or us before the first lesson.
What are non-marking shoes?
Marking shoes are usually black-soled and will leave a mark on the squash court floor. Sometimes, black soled shoes can be non-marking; this will require you to test them by dragging your shoe across a floorboard (please, not on a squash court). If there is no mark left behind, it is a non-marking shoe.
Most non-marking shoes also have small writing printed on the sole to confirm “non-marking”.
IMPORTANT – we do not provide squash shoes for the sessions.
Can my child wear any t-shirt to the coaching sessions and tournaments?
Some schools prefer that players must wear the school sports clothes, so please check with the school.
For tournaments, we have our official CJS shirts for our players to wear! We encourage all our CJS players to proudly wear their CJS shirts.
Research has shown that group shirts provide psychological benefits to the players:
- It fosters pride in CJS – our players and our coaches!
- Players feel a belonging to the team. It helps to build unity and create cohesiveness.
- Unique team shirts create a unique identity and help to distinguish players from other clubs or provinces.
- It makes it practical for our super fans (that is you, our parents, and coaches) to identify and support players during tournaments, and give a word of encouragement and support!
The official CJS Shirt is now available for all our players! You can order CJS shirts in our online shop: https://cjsquash.co.za/shop/shop-shirts/
We also have a tank top and racerback top for our girls who prefer to play with a sleeveless top.
Safety
Is my child safe at the squash court?
CJS started in 2003 with a vision to create a safe environment for all CJS squash players to flourish and thrive. With this in mind, please note the following:
- Coaches are expected to put players’ interests first at all times and will never leave players alone at the courts. However, our coaches also have commitments, and we ask our parents to please ensure that they are on time to collect their child/children after a coaching session.
- If a coach notices a player being bullied or called names on the court, coaches will take immediate appropriate action and the report incident to the Head Coach. The Head Coach will contact the parents to discuss the incident.
- Discipline is very important on and off the court. Coaches are expected to maintain discipline in a civilized manner.
- No physical or verbal violation will be allowed. No foul language or abusive or aggressive behaviour will be allowed on or off the court, to other players or coaches.
- Although we endeavor to keep personal belongings safe, Coaches, CJS and Squash Clubs will not take responsibility for loss of any personal belongings during training sessions at the courts.