Squash Courts, Lessons & Coaching in New York & New Jersey | Nicol

What Is Squash?

Squash is one of the world's most exhilarating racquet sports — a lightning-fast, intensely strategic game played by two players (singles) or four players (doubles) inside a four-walled enclosed court. Using a small rubber ball and a strung racket, players take turns striking the ball against the front wall, using the side and back walls to create angles, control the pace, and outmaneuver their opponent. The result is a sport that demands explosive athleticism, deep tactical thinking, and supreme fitness — all in a compact, indoor setting that makes it perfect for New York City and New Jersey players year-round.

If you already play tennis, platform tennis, paddle tennis, padel, table tennis, or any racquet sport, squash will challenge and reward you in entirely new ways. At Nicol, we offer world-class squash courts and coaching in both New York City and Fort Monmouth, Oceanport, New Jersey.

A Brief History of Squash

Squash traces its roots to 19th-century England, where students at Harrow School in London discovered that hitting a punctured, "squashy" rubber ball against a wall created a uniquely fast and engaging game — quite different from the traditional hard-ball sport of racquets. The sport spread through British schools, universities, and private clubs before expanding globally throughout the 20th century. Today, squash is played in over 185 countries by an estimated 20 million players worldwide. It is a fixture at the Commonwealth Games, Pan American Games, and Asian Games — and after more than four decades of advocacy, squash will make its long-awaited Olympic debut at the Los Angeles 2028 Games, cementing its place among the world's elite sports.

Why Play Squash?
The Healthiest Sport in the World

Squash has repeatedly been ranked the number one healthiest sport in the world by sports scientists and health researchers. Its combination of cardiovascular intensity, full-body movement, and mental engagement makes it unmatched as a complete fitness activity.

Here's why squash players in New York and New Jersey are among the fittest, sharpest athletes around:

  • Supreme Cardiovascular Fitness: A single squash match sustains heart rates above 80–90% of maximum for extended periods, delivering an exceptional aerobic workout that strengthens the heart, improves lung capacity, and torches calories at an elite rate.

  • Full-Body Athletic Development: Every lunge, sprint, swing, and pivot in squash works your legs, glutes, core, back, shoulders, and arms simultaneously. Regular squash play builds functional strength, speed, agility, and coordination that translates to every aspect of physical life.

  • Exceptional Calorie Burn: Squash burns more calories per hour than almost any other sport — making it one of the most efficient workouts available, especially for players in busy New York City and New Jersey schedules.

  • Mental Sharpness & Strategy: Squash is as much a mental game as a physical one. Every point requires rapid pattern recognition, tactical planning, and split-second decision-making. Regular squash play has been linked to improved focus, cognitive agility, and stress relief.

  • Bone Density & Joint Health: The weight-bearing, multi-directional movements of squash promote excellent bone density and joint stability — benefits that accumulate over years of play and support long-term physical health.

  • Great for Tennis, Padel & Racquet Sport Players: If you play tennis, padel, platform tennis, paddle tennis, or table tennis, squash will sharpen every element of your game. The precision, court awareness, and physical conditioning required by squash make you a better all-around racquet sports athlete.

Squash & the Olympics: LA 2028

After decades of campaigning, squash has officially been approved for the Olympic Games Los Angeles 2028 — marking a historic milestone for the sport. Squash will be one of five new sports making their Olympic debut at LA28, alongside baseball/softball, flag football, lacrosse, and cricket. This landmark inclusion is set to drive an enormous surge in squash participation across the United States, particularly in major markets like New York City and New Jersey. Now is the perfect time to start playing — or to take your squash game to the next level at Nicol.

Squash & Collegiate Opportunities

Squash has one of the strongest collegiate athletic programs of any racquet sport in the United States.
Top universities including Harvard, Yale, Princeton, Trinity, and dozens more field highly competitive varsity squash programs, with scholarships and recruitment opportunities available for talented junior players. With Olympic inclusion elevating the sport's profile further, the pathway from junior squash to college athletics has never been more exciting.
Starting at a world-class facility like Nicol — with expert coaching and competitive play from an early age — gives young players in New Jersey and New York a real edge in the collegiate recruitment process.

Why Play Squash at Nicol?

Nicol offers world-class squash in both New York City and Fort Monmouth, Oceanport, New Jersey — making us the premier destination for squash players across the tristate area. Whether you're picking up a racket for the first time or training toward competitive play, Nicol has everything you need.

  • World-renowned squash coaches with experience at the professional and collegiate level

  • Classes for complete beginners through advanced competitive players

  • Internationally-sized squash courts built to the highest standards

  • Junior squash programs with a focus on collegiate pathway development

  • Adult leagues, open play, private lessons, and group clinics

  • A welcoming, vibrant community where players of every background thrive

  • Squash in New York City AND Fort Monmouth, Oceanport, New Jersey — two premier locations serving the tristate area

Whether you're a tennis player, padel enthusiast, platform tennis competitor,
or brand new to racquet sports — squash at Nicol will challenge you,
transform your fitness, and welcome you into one of the most passionate sports communities in New York and New Jersey.

Visit playatnicol.com to book a court or join a class today.