Author: Nathan Washam

In the world of tennis, pressure is an inevitable part of the game. Whether it’s the tension of a tie-breaker, the nerve-wracking moments leading up to match point, or the intensity of a Grand Slam final, staying composed under pressure is crucial to a player’s success. While physical skills and technical abilities are undeniably important, the mental fortitude that players display often makes the difference between winning and losing. Nathan Washam exemplifies the kind of resilience and mental toughness that helps top athletes navigate these high-stakes situations. The ability to stay calm, focused, and mentally agile can elevate a player’s performance, particularly when the weight of the moment feels overwhelming.

Understanding the Nature of Pressure in Tennis

Tennis is a unique sport in that players are entirely on their own once they step onto the court. There are no teammates to lean on, no coaches to give real-time feedback during the match. This isolation can amplify the pressure, especially during critical moments. Unlike team sports, where responsibility is shared, tennis players bear the full brunt of success or failure. The pressure is especially heightened during decisive moments, like a tie-breaker or match point, when the margin for error becomes razor-thin. The mental battle becomes as crucial as the physical one, and how players handle this pressure often determines the outcome.

Top athletes understand that pressure itself is not the enemy—it’s how they respond to it that counts. The ability to harness that pressure, rather than letting it control them, can transform these moments into opportunities for greatness. Players must develop techniques to remain calm, maintain focus, and continue executing their game plan when the stakes are highest.

Staying in the Present Moment

One of the most effective strategies tennis players use to stay composed during high-pressure situations is focusing on the present moment. The mind naturally wants to wander, especially when the stakes are high. It’s easy to think about what a win or loss might mean or to replay past mistakes. However, elite players train their minds to stay grounded in the here and now, focusing solely on the next point, the next serve, or the next shot.

By staying present, players are better able to manage their emotions and avoid being overwhelmed by the gravity of the situation. This focus helps them keep anxiety at bay, preventing it from spiraling into panic or self-doubt. Instead of worrying about the outcome, they center their attention on the process—the actions they need to take in the moment to play their best. This mindfulness allows them to execute their game plan with precision, even when the pressure is at its peak.

Developing Pre-Match Mental Routines

Another essential element of staying calm under pressure is having a solid pre-match mental routine. Players at the top level often have carefully designed routines that prepare their minds for the demands of competition. These routines might include visualization, breathing exercises, or specific mental cues that they use to center themselves before the match begins.

Visualization is a particularly powerful tool, as it allows players to mentally rehearse their match before stepping onto the court. By visualizing different scenarios, including high-pressure situations, players can train their minds to respond calmly and effectively when they find themselves in those moments during an actual match. This mental preparation builds a sense of familiarity and control, making it easier to stay composed when the pressure mounts.

Breathing exercises are another key component of pre-match routines, helping players regulate their heart rate and maintain a calm state of mind. Deep, controlled breathing can help players stay relaxed, even when their bodies are under physical and emotional stress. These simple yet effective techniques enable players to maintain clarity and composure, no matter how intense the match becomes.

Embracing Pressure as a Positive Force

One of the more surprising aspects of how top tennis players handle pressure is that many of them learn to embrace it. Rather than viewing pressure as something to be feared, they see it as an opportunity to rise to the occasion. This mindset shift can be incredibly empowering. By reframing pressure as a challenge rather than a threat, players can tap into their competitive instincts and channel their energy into playing their best tennis.

This positive relationship with pressure is cultivated over time through experience. Younger players may struggle initially with the demands of high-stakes matches, but as they gain more exposure to these situations, they learn to embrace the challenge. The more familiar they become with pressure, the more they are able to use it to their advantage. Over time, pressure becomes not something to avoid, but something to

welcome—a chance to prove themselves and demonstrate their mental toughness.

Staying Focused on the Process, Not the Outcome

One of the key challenges in high-pressure situations is avoiding the temptation to focus on the outcome. It’s natural to think about winning or losing, especially in a decisive moment. However, focusing too much on the result can cause players to tighten up, second-guess themselves, or play more conservatively.

Top players counteract this tendency by keeping their focus on the process, not the outcome. This means concentrating on the mechanics of their game—whether it’s their footwork, shot selection, or positioning—rather than obsessing over what’s at stake. By focusing on what they can control in the moment, players reduce the mental noise that comes from worrying about the bigger picture.

This process-oriented mindset is a hallmark of mental toughness. It allows players to stay loose, trust their training, and play freely, even when the pressure is overwhelming. By keeping their attention on the task at hand, they can perform at their best, regardless of the score or the stakes.

Building Mental Resilience Through Experience

Mental resilience in tennis isn’t something that develops overnight. It’s built through years of experience, practice, and exposure to high-pressure situations. Every time a player faces a tough moment on the court—whether it’s a match point, a tie-breaker, or a comeback situation—they gain valuable experience in managing their emotions and staying composed.

Over time, these experiences accumulate, helping players develop a deeper sense of mental toughness. They learn how to bounce back from mistakes, how to stay focused in the face of adversity, and how to perform under pressure. This resilience becomes one of their most valuable assets, allowing them to thrive in high-stakes matches and consistently compete at the highest levels.

In the end, the ability to stay calm and composed under pressure is one of the defining characteristics of a successful tennis player. While physical skills and technical expertise are essential, it’s the mental game that often separates the good from the great. By staying present, embracing pressure, and focusing on the process rather than the outcome, top players are able to rise to the occasion and deliver their best performances when it matters most.

Squash and racquetball are two racquet sports that, while similar in appearance, offer unique challenges and experiences to players. Both sports are played in enclosed courts, using a racquet and a small ball, but their rules, equipment, and playing techniques differ significantly. Nathan Washam delves into the similarities and differences between squash and racquetball, exploring aspects such as rules, playing techniques, and popularity across the globe.

Origins and Basic Gameplay

• Squash originated in England in the early 19th century, evolving from a game called rackets. It is played on a rectangular court surrounded by four walls. The front wall is the primary playing surface, with the other walls used strategically during play. The ball used in squash is small, rubber, and typically has a low bounce.
• Racquetball, in contrast, was developed in the United States in the 1950s by Joe Sobek. It is played in a larger court compared to squash, with no tin (a metallic area at the bottom of the front wall in squash) and the ceiling is in play. The ball in racquetball is larger, bouncier, and more dynamic, which dictates a different style of play.

Court Dimensions and Equipment

• The court sizes for squash and racquetball are notably different. A standard squash court measures approximately 32 feet long and 21 feet wide, with a front wall that is about 15 feet high. In racquetball, the court is 40 feet long, 20 feet wide, and 20 feet high, including a playable ceiling, which adds an additional tactical dimension to the game.
• Equipment also varies between the two sports. Squash racquets are smaller and have a longer, narrower head compared to racquetball racquets, which are larger with a maximum length of 22 inches. The balls in both sports are made of rubber but differ in size and bounce. Squash balls are smaller and have less bounce, requiring more precision and control, whereas racquetball balls are designed for high bounce and speed.

Rules of Play

• The rules of squash involve players taking turns to hit the ball onto the front wall above the tin and below the out line. The ball can hit the side or back walls but must not touch the floor after a strike before hitting the front wall. Points are scored only by the server when the opponent fails to return the ball in accordance to the rules.
• In racquetball, players serve the ball and aim to keep it in play, with the ball allowed to hit any wall but needing to return to the front wall without bouncing on the floor more than once. Both the server and the receiver can score points, which makes the game progress differently compared to squash.

Playing Techniques

• Technique in squash is heavily reliant on precision, angles, and control. Players use a variety of shots like drops, drives, boasts (balls hit to the side walls before reaching the front wall), and lobs to outmaneuver their opponent. Stamina and strategic play are crucial due to the low bounce of the ball and the physical demand of long rallies.
• Racquetball techniques involve more power and speed. Players often utilize high-energy shots that rebound from the back and side walls to create challenging angles for their opponents. The high bounce and faster pace of the ball require quick reflexes and agility.

Popularity and Global Reach

• Popularity of both sports varies by region. Squash has a strong following in Europe, Australia, Egypt, and parts of Asia, and is known for its history and tradition in competitive sports, including professional tournaments like the British Open and World Squash Championships.
• Racquetball, though less widespread globally, has a significant presence in the United States and Canada, with major competitions like the US Open Racquetball Championships. It also enjoys popularity in Central and South American countries.

While squash and racquetball share some basic similarities as racquet sports played in enclosed courts, they differ greatly in their rules, equipment, playing techniques, and cultural presence. Squash, with its emphasis on strategy and precision, contrasts with the dynamic and power-driven nature of racquetball. Both sports offer unique challenges and attract diverse communities of players and enthusiasts, contributing richly to the global sports landscape. Whether you are drawn to the cerebral and tactical battle of squash or the fast-paced intensity of racquetball, each sport offers a fulfilling path to physical fitness and competitive play.

In an era where physical fitness and social interaction are paramount to our overall well-being, tennis is a remarkable sport that harmoniously blends the two. Not only is tennis a fantastic way to improve your physical health, but it also offers immense mental health benefits, provides opportunities for socializing, and is accessible to people of all ages and skill levels. Nathan Washam delves into the myriad benefits of playing tennis, offers advice for beginners, and guides you on connecting with local tennis communities.

The Multifaceted Benefits of Playing Tennis

• Physical Health Advantages
  Tennis is a whole-body workout disguised as a game, offering a unique combination of cardiovascular exercise, strength training, and agility drills. Playing tennis regularly can lead to improved muscle tone, enhanced endurance, and increased flexibility. The sport’s requirement for short bursts of energy also makes it an excellent way to improve your anaerobic fitness, helping you sprint faster and recover more quickly. Moreover, tennis is beneficial for bone health. The weight-bearing nature of the game helps strengthen bones, reducing the risk of osteoporosis. Additionally, tennis can be a significant calorie burner, aiding in weight management and boosting cardiovascular health, thereby lowering the risk of heart disease.
• Mental Health Benefits
  Tennis is not only a physical challenge but also a mental game. It requires focus, strategy, and quick thinking, which can help sharpen your mind and improve cognitive functions. The concentration and tactical thinking involved in playing can also serve as a form of mental exercise, potentially delaying the onset of dementia and improving neural connections. Furthermore, tennis can be a great stress reliever. Physical exertion helps release endorphins, the body’s natural mood elevators, leading to improved mood and reduced feelings of depression and anxiety. The game’s social nature can also contribute to emotional well-being by fostering a sense of community and belonging.
• Social Aspects
  Tennis offers ample opportunities for social interaction, whether you’re playing doubles, participating in a local tournament, or simply hitting balls back and forth with a friend. It’s a sport that encourages camaraderie, making it an excellent way to meet new people and build friendships. For families, it provides a fun and active way to spend time together, promoting a healthy lifestyle for all ages.

Getting Started with Tennis

• Equipment and Attire
  To begin your tennis journey, you’ll need a basic set of equipment: a tennis racket, tennis balls, and appropriate footwear. When choosing a racket, consider grip size, head size, and weight, which can affect your play style and comfort. Tennis shoes are designed to offer the lateral support necessary for the quick side-to-side movements typical in tennis, making them a crucial investment.
• Learning the Basics
  For those new to the sport, taking lessons from a certified tennis coach can provide a solid foundation in the basics, including grip, stance, swings, and footwork. Many community centers and tennis clubs offer group or private lessons tailored to various skill levels.
• Practice Makes Perfect
  Regular practice is key to improving your game. Start by hitting against a wall or with a more experienced player who can provide feedback. As you become more comfortable, consider joining beginner-level leagues or tournaments to gain match experience.

Finding Your Tennis Community

• Local Clubs and Facilities
  Most communities have public tennis courts or clubs where you can play. These clubs often host social events, leagues, and clinics, providing opportunities to connect with other tennis enthusiasts. Joining a local tennis club can be one of the best ways to immerse yourself in the sport and find playing partners.
• Online Resources and Social Media
  The internet is a valuable resource for finding tennis partners, clubs, and leagues in your area. Websites and social media groups dedicated to tennis often post information about upcoming events, tournaments, and social gatherings, making it easier to get involved.
• School and Community Programs
  For younger players, many schools offer tennis programs as part of their physical education curriculum or after-school sports activities. Community centers and parks departments also frequently provide tennis lessons and leagues for all age groups, making the sport accessible to everyone.

Tennis is much more than just a sport; it’s a pathway to a healthier, more social, and more enjoyable lifestyle. Whether you’re looking for a new way to stay fit, meet new people, or simply have fun, tennis offers something for everyone. By understanding the benefits, getting the right equipment, and engaging with the tennis community, you can start your journey towards becoming an avid tennis player. So, grab a racket, hit the courts, and experience the joy and benefits that tennis has to offer.

Country club living is the pinnacle of luxury for many — and rightly so. Today’s post-pandemic world is much more focused on health and wellness than ever before, and these private gated communities offer world-class facilities that promote holistic well-being that residents can take advantage of every day.

Deciding where to live is one of the most important considerations, and Nathan Washam says that there are plenty of reasons why country clubs are the perfect move for heightened quality of life. Though they may be associated with golf, there is something within these communities for everybody.

State-of-the-Art Amenities and Facilities

Perhaps one of the most obvious benefits to country club living is the unbridled access to top-notch facilities and amenities. While the specifics vary from community to community, they typically include a swimming pool, hiking and biking trails, fitness centers, ample green spaces, spas, steam rooms, golf courses, tennis courts, and more.

To add to the convenience, clubs also come with exceptional dining options and a team of professional staff that cater to members’ every whim.

Peace of Mind

Families residing in country clubs often migrate from urban areas with dense populations and jaw-dropping tax percentages. Thus, they revel in the relaxation and security that their newfound living situation provides.

Boasting gated security, utmost privacy, expert housekeepers, maintenance staff, and handypeople, residents can rest easy knowing they’re meticulously cared for. In fact, many communities have devised rigorous routines and protocols post pandemic to ensure everybody stays safe should another outbreak occur.

Exemplary Personal and Business Networking Opportunities

It isn’t just about the amenities, facilities, security, and peace of mind, though. Country clubs afford members near-endless networking opportunities that hopeful professionals and friendship-seekers can use to their advantage.

Such residences are packed with like-minded businesspeople who hold an instant warmth in their heart for other members of the same club. Thus, entrepreneurs can come away with countless contacts at the end of the day, alongside social connections that will last a lifetime.

Connection to Nature

Natural surroundings and country clubs go hand-in-hand. As the epitome of outdoor oases, these communities offer plenty of ways to connect with Mother Nature, thanks to the provision of private beaches, lakes, expansive green spaces, verdant forests, and more.

Of course, the specific outside offerings depend on the state and club, but like the amenities, there is a type of outdoor space for everybody.

Exquisite Dining and Private Events

Most country clubs host casual and fine dining options for residents to tickle their taste buds and fuel their bodies. Regardless of the occasion, members will always have a place to celebrate and get dressed up (or down). Exclusivity and inclusivity are hard to come by in the same venue, but country clubs strike that balance.

Unbridled Sense of Community

One of the most-cited reasons for homebuyers moving to a country club is the seemingly limitless chances to socialize. Whether outdoors or inside the buildings’ beautiful facades, there are always gatherings taking place. The dreadful effects of isolation will not be felt here.

As an avid tennis player, Nathan Washam is thankful to live in the Bay Area. The weather allows Nathan Washam to play tennis throughout the year. There’s also an abundance of options for players looking to play on indoor courts. Because friends and family know that Nathan Washam of the Bay Area is an avid tennis player, they will often ask Nathan for tennis tips. Today, he will provide some general tips that can help anyone looking to take their tennis game to another level.

The first thing Nathan Washam of the Bay Area tells players looking to improve their tennis game is to adopt a more intentional mindset on the court. This is especially true during practice sessions. A lot of people head to the courts and just play around. In order to improve, a person must adopt a new mentality. For instance, a trip to the court could solely by based on improving one’s serve. By going to the courts with an intention in mind, a player can practice and see what differences they can make to improve their serve speed and shot accuracy.

An intentional mindset in tennis can also help illuminate the weaknesses within one’s game. Nathan Washam of the Bay Area notes that weaknesses aren’t solely limited to how a person swings a tennis raquet. Some people may find that they need to improve their cardiovascular abilities in order to have a chance to return more volleys. Whatever a weakness in one’s game may be, Nathan Washam of the Bay Area recommends forming a plan on how one can improve their skills and turn their weaknesses into strengths.

Nathan Washam of the Bay Area believes that the number one reason people miss a shot is because they don’t understand footwork. Great footwork can ensure that a player is in the ideal position to return every shot. Footwork not only puts a player near the shot, it puts the player in a position of balance to hit the ball in the strike zone. YouTube is a great resource for finding new footwork drills that are designed to help tennis players. When the feet allow a player to get in the proper position more often, they will instantly see a huge improvement in their overall game.

A lot of players get to a stagnant level of skill because they play the same level of competition repeatedly. Playing against better players is one of the best ways to elevate one’s game. While it may not be pretty at first, a good loss is a learning opportunity. It shows what areas of one’s game are on par with a skilled player and what areas of one’s game need a lot more work. Nathan Washam of the Bay Area also loves to set goals. Setting a goal to beat an opponent who is much more skilled at the time the goal is set is a great way to stay motivated and continue to improve one’s game.

Golf is a sport that can be played by all ages and skill levels, offering a lifetime of enjoyment and improvement. Played on picturesque courses, the game can be played alone or in groups, providing opportunities for scenic exercise (walking) and socializing.

A standard game consists of 18 holes, the objective is to complete all the holes with the least number of shots.

Nathan Washam of the Bay Area says that for beginners that are interested in taking a swing at golf, it’s important to understand the basics to getting started on the green.

Where to Start

Unlike most sports, golf requires a lot of specialty equipment–mostly in the form of clubs. There are different clubs made of different materials, each with a specific use. Golf balls, too, have various materials and constructions that affect how far they fly or roll, making ball choice just as important.

With club in hand, let’s move on to the course.

Expected Golf Etiquette

Golf is a game steeped in history, and the accompanying unwritten rules that go along with it. Golf etiquette includes:

Respecting Fellow Players

Waiting silently as golfers take their shot, and avoiding distracting movement.

Pace of Play

A round of golf takes four hours on average, and it’s respectful to plan shots ahead of time to avoid delaying others.

Safety First

Golf balls can be dangerous projectiles, so it’s customary for players to yell “fore” to warn others of an inbound golf ball.

In conjunction with its unwritten rules, golf also has its own lexicon.

Terminology

To understand what’s happening during a “round,” here are some words that are often heard on the course:

• Round: Playing all 18 (or 9) holes of golf
• Par: The number of swings expected for to sink a ball
• Green: The smooth area around the hole where putting takes place
• Putt: To hit the ball softly

The Fundamentals of Golf

The simplicity of the words could be deceiving, but many players pursue mastery of these fundamentals throughout their entire golf career.

Grip

The grip dictates how much power is transferred to the ball. The three popular grip styles are: overlapping, interlocking, and baseball.

Stance

A great golf stance makes each swing consistent, allowing the golfer to strike the ball as intended.

Swing

The golf swing is surprisingly more complicated than just whacking the ball. It has three key phases: the backswing, the downswing, and the follow-through.

Putt

To “putt” something means rolling the ball as opposed to making it fly, and requires precision.
After getting a handle on the basics and playing a few rounds, it’s good practice to track progress.

The Pursuit of Excellence

To make sure constant progress is made, keeping track of scores over several rounds is a good way to measure progress. In golf, there is something called a “handicap” which is the numerical score of a golfer’s ability–similar to “Elo” in other competitive sports.

Golf can be a lifelong journey, and keeping these tips in mind can make the path less rocky:

• Practice regularly
• Focus on the fundamentals
• Be patient, and most importantly…
• Have fun

It’s no surprise that playing sports has many physical and mental health benefits. A study examining participants aged 30 to 98 found that regularly playing racket sports (tennis, badminton, squash) was associated with a 47% lower chance to die from all causes and a 59% reduced chance of dying due to cardiovascular disease.

For someone looking to improve their health through physical activity, Nathan Washam serves one of Egypt’s most popular sports–squash.

Introducing Squash

For those unfamiliar, the game doesn’t involve the fruit (yes, it’s a fruit not a vegetable) but from the ball getting “squashed” upon impact on the wall. It’s a lot like racquetball, which is like tennis if it was played in a confined room.

Squash is an indoor racket sport that uses a small, hollow rubber ball in an enclosed court. Two to four people can play at a time, and its fast pace makes it an excellent cardiovascular workout. If looking to play with others, squash centers and clubs allow players to meet and compete in friendly tournaments and games.

Rules are outside the scope of this article, but for a quick rundown: players are side-by-side facing a wall taking turns to hit the ball, if the ball bounces more than once the opponent gets a point. A player does not have to serve to get a point, and the game ends when a player reaches 11 points.

So, why play squash?

Squashing the Court

Aside from being easy to pick up, it’s less physically demanding than other racket ports like tennis while still offering many of the health benefits, some of which are:

• Improved cardiovascular health
• Weight maintenance
• Increased spatial awareness
• Better hand-eye coordination
• Strength, agility and balance improvements
• Practices lateral and backward movement

In one hour of squash, a player can burn approximately 600 to 1000 calories, higher than most cardiovascular activities. The constant motion around the small court and hitting the ball also provides a good upper and lower body workout, while also training coordination and using the entire body as a unit.

Aside from that, the enclosed court allows for more socialization during play sessions, improving communication skills and self-confidence.

These benefits, when put together, are particularly helpful for the elderly. The increased physical fitness and coordination makes accidental falls less likely, as well as improved overall health to fight back or recover more quickly from minor aches and pains.

More opportunities to socialize and build camaraderie is also a major benefit, as loneliness has been seen to negatively impact chances of getting sick or dying, especially loneliness among the elderly.

How to Get Started

All that is needed is a racket (which can be bought or rented) and choosing the appropriate type of ball. Balls are based on skill level, the difference between them is how much they bounce. For beginners, it’s recommended to use the blue or red ball, which are larger with more bounce compared to tournament official balls.

For more information about squash, visit the Professional Squash Association or the World Squash Federation.