Women & Girls Club Toolkit

When girls go through puberty (usually beginning around age 10–11) there is an increase in oestrogen and progesterone. These hormones are linked with the menstrual cycle and cause an array of emotional and physical changes, often causing lethargy, slowness and fatigue. By contrast, when boys go through puberty there is an increase in testosterone, which often results in them being faster, fitter and stronger, and so performing better in sport.

Girls are more likely to drop out of sport and exercise during puberty, so it is really important that coaches and clubs create a positive experience to keep them involved in squash.

During puberty girls can become less confident in their body and how it moves, due to the physical changes. To help them feel more connected with their body, try incorporating exercises such as resistance training and bodyweight exercises (crawling, changing direction, pushing, pulling – get creative!).

Puberty can temporarily affect balance and coordination. Participants might feel clumsy or think they've lost flexibility or control, so it's important to be empathetic and validate what they are going through.

Encourage proper nutrition, fuelling and hydration before and during sessions. Don't make comments about someone's appearance, including body composition, whether positive or negative.

Many women and girls experience symptoms such as cramps, lower back pain and increased anxiety. Create an environment where they can talk to you as the coach if they are experiencing any of these, so you can adapt the training if needed and they can continue to have a positive experience.