10nistennis
Rookie
A lot of tennis players, including myself, do not have great mental games. Sometimes, the mental aspect of tennis is what is keeping some players from advancing to the next level.
So here are some tips that I have found useful, and would like to share. A lot of this is from The Player's Hitlist, written by Neil Adams. It is a very good book to read.
General Tips
Releasing Breaths
-Take several slow deep breaths to release tension.
-Imagine negative energy leaving your body as you exhale.
Visualization
-Between points and changeovers, visualize yourself giving the performance that you want, consistent with your game plan.
-Focus on your performance, on what you need to do in order to win the match.
Stay Positive and be Objective
-Take control of yourself and do not allow negative emotions to control you.
-The outcome of the match does not reflect who you are.
Enjoy the Process
-Laugh. Tennis is not life or death.
-Think of the game of tennis as an adventure, a series of journeys. Relax and enjoy the process.
Focus On Your Game Plan
-Stick to your game plan.
-Be confident in your shots, and just relax. If pushing is not part of your game plan, don't push.
Walk The Walk
-No matter what happens, remain confident in your strokes, and your game. Keep your head up.
-The less your opponent knows about your emotional state, the better.
Breaking Down The Wall
-When you hit a shot, go for it with 100% certainty that you are not holding back. Relax, and cleanly hit through the ball. Your body should not be tense, and your mind should be focused on hitting the ball.
-Whatever happens, happens. To break down the wall that keeps on holding you back, just decide to let loose in an upcoming match. Play how you practice.
-After you experience a match in which you just let loose, and play up to your potential, it is much easier to play like that in future matches.
Playing Up To Your Potential
Playing an opponent a level below you or several levels below you can be challenging. This level player is often the toughest to compete well against. You may find it difficult to "psych up" against a player you know you are SUPPOSED TO DEFEAT. You do not appear to have anything to gain by beating them, but YOU DO.
Scout Your Opponent
-Watch this player in action during warm-up. Look for something in the style of play which you might capitalize on to gain an advantage.
-Identify strengths and weaknesses.
Get Yourself Psyched
-Prepare as if you are going to play a high level player.
-Maintain optimal arousal in the game, and do not become under aroused.
Play To Win
-Be the consummate warrior. Show no mercy. You own this match, so play like it and act like it!
Play One Point At A Time
-Your concentration may tend to waiver against this type of opponent. You cannot afford to let up. Keep your focus on the job at hand.
Closing Out A Match
When you are in position to win your match, the steps to close it out are tremendously important.
Many players too easily fall victim to the pressures of this situation. Your concentration can waiver, your fears may dictate your decisions, and your muscles may tighten up. To maintain or achieve feelings of confidence and control in your match, do the following.
Stick With Your Game Plan
-Stay true to your strategy.
-Play the percentages and focus on your performance.
Play One Point At A Time
-Maintain your concentration, and plan how you want your points to go for you; visualize it in your head. Pay attention to each point.
Attend To Detail
-Play the entire point! Expect your opponent to rise to the occasion and return every ball.
Play To Win
-Avoid playing to lose. This match is yours, so go out there and take it!
Control Your Tempo
-Be aware of maintaining your tempo. Stay in your rhythm and routine. Avoid the tendency to step up your pace between points, becoming anxious to get to the end of a match.
Remember To Breathe Between Points
-Balance your breathing, by taking slow deep breaths. You want to stay alert and calm.
Remember, the pressure is not on you. It's on your opponent, because they are the ones that need to formulate a come-back.
Fighting The Choking Response
You are in the heat of battle. Perhaps you are ready to serve out a set, or have a chance to break serve at 3-all. All of a sudden, your mind and body start to short circuit. Your palms are sweating, your heart is pounding, and your feet feel like lead. Fear sets in. You depart from your game plan, you begin to question your shot selection, and your unforced errors multiply. Before you know it, the match that should have been yours is lost. Sound familiar?
This is the fine art of Choking: giving in to fear, nervousness, and indecision. It appears to come out of nowhere, sudden and crippling. Fear is the enemy when choking, your fear of winning or losing. You choke when you allow your attention to move from what you have to do, your performance, to focus instead on the outcome of the match. The winning is in the DOING, not in the expectation of a result.
Control Your Tempo
-You are likely to speed up your tempo between points when you are feeling the pressure. Pay attention to your between point time and slow down if you need to.
Breathe!
-Take slow, deep breaths. Exhale even longer than you inhale. It is not possible to be in fear when you breathe from your diaphragm. Fearful breathing is short and located in your upper chest.
Plan Your Points
-Focus on the 'now' and on your performance. Think about specific strategy. Be decisive.
-Where should I serve? I will slice into his body.
-Should I come to the net or stay back? I am going to keep the ball deep to their backhand until I get a short ball I can pounce on.
Stick To Your Game Plan
-If it has been working for you, then stick with it. Critical places in the match are not the time to try something new.
Keep Moving
-Bounce up and down on your toes to keep your blood circulating and your feet activated.
Lighten Up
-Smile. Give your opponent something to think about: throw a smile their way. Relax and have fun. Your value as a person does not depend on the outcome of the match.
Closing In On Your Opponent
You are now calm, yet alert and confident. You have a plan for 'now'. You are doing battle with your opponent instead of yourself. It is up to your opponent to take this match away from you. If he or she rises up to the occasion, so be it. You continue to focus on yourself, on your performance, and on taking control of the situation.
Good luck!
Winning Attitudes For Mental Toughness
As you excel in your physical skills, gaining mental toughness becomes a higher priority for your continued improvement.
Sports psychologists agree that your attitude about pursuing mental toughness is critical to your development as a player.
Make A Commitment
-First and foremost, you must make a definite commitment to becoming mentally tough. By making this decision, you fuel your motivation to develop all of your talent.
Take Responsibility
-Take responsibility for everything you control. Accept your actions, good or bad, and gain control of your thoughts. Take charge!
Thrive on Adversity
- Adversity is everywhere. Instead of spending your energy trying to avoid the inescapable, thrive on it, be inspired by it, let it challenge you to be your best. Work adversity to your advantage.
Hope this helps. Thanks for reading.
~10nistennis
So here are some tips that I have found useful, and would like to share. A lot of this is from The Player's Hitlist, written by Neil Adams. It is a very good book to read.
General Tips
Releasing Breaths
-Take several slow deep breaths to release tension.
-Imagine negative energy leaving your body as you exhale.
Visualization
-Between points and changeovers, visualize yourself giving the performance that you want, consistent with your game plan.
-Focus on your performance, on what you need to do in order to win the match.
Stay Positive and be Objective
-Take control of yourself and do not allow negative emotions to control you.
-The outcome of the match does not reflect who you are.
Enjoy the Process
-Laugh. Tennis is not life or death.
-Think of the game of tennis as an adventure, a series of journeys. Relax and enjoy the process.
Focus On Your Game Plan
-Stick to your game plan.
-Be confident in your shots, and just relax. If pushing is not part of your game plan, don't push.
Walk The Walk
-No matter what happens, remain confident in your strokes, and your game. Keep your head up.
-The less your opponent knows about your emotional state, the better.
Breaking Down The Wall
-When you hit a shot, go for it with 100% certainty that you are not holding back. Relax, and cleanly hit through the ball. Your body should not be tense, and your mind should be focused on hitting the ball.
-Whatever happens, happens. To break down the wall that keeps on holding you back, just decide to let loose in an upcoming match. Play how you practice.
-After you experience a match in which you just let loose, and play up to your potential, it is much easier to play like that in future matches.
Playing Up To Your Potential
Playing an opponent a level below you or several levels below you can be challenging. This level player is often the toughest to compete well against. You may find it difficult to "psych up" against a player you know you are SUPPOSED TO DEFEAT. You do not appear to have anything to gain by beating them, but YOU DO.
Scout Your Opponent
-Watch this player in action during warm-up. Look for something in the style of play which you might capitalize on to gain an advantage.
-Identify strengths and weaknesses.
Get Yourself Psyched
-Prepare as if you are going to play a high level player.
-Maintain optimal arousal in the game, and do not become under aroused.
Play To Win
-Be the consummate warrior. Show no mercy. You own this match, so play like it and act like it!
Play One Point At A Time
-Your concentration may tend to waiver against this type of opponent. You cannot afford to let up. Keep your focus on the job at hand.
Closing Out A Match
When you are in position to win your match, the steps to close it out are tremendously important.
Many players too easily fall victim to the pressures of this situation. Your concentration can waiver, your fears may dictate your decisions, and your muscles may tighten up. To maintain or achieve feelings of confidence and control in your match, do the following.
Stick With Your Game Plan
-Stay true to your strategy.
-Play the percentages and focus on your performance.
Play One Point At A Time
-Maintain your concentration, and plan how you want your points to go for you; visualize it in your head. Pay attention to each point.
Attend To Detail
-Play the entire point! Expect your opponent to rise to the occasion and return every ball.
Play To Win
-Avoid playing to lose. This match is yours, so go out there and take it!
Control Your Tempo
-Be aware of maintaining your tempo. Stay in your rhythm and routine. Avoid the tendency to step up your pace between points, becoming anxious to get to the end of a match.
Remember To Breathe Between Points
-Balance your breathing, by taking slow deep breaths. You want to stay alert and calm.
Remember, the pressure is not on you. It's on your opponent, because they are the ones that need to formulate a come-back.
Fighting The Choking Response
You are in the heat of battle. Perhaps you are ready to serve out a set, or have a chance to break serve at 3-all. All of a sudden, your mind and body start to short circuit. Your palms are sweating, your heart is pounding, and your feet feel like lead. Fear sets in. You depart from your game plan, you begin to question your shot selection, and your unforced errors multiply. Before you know it, the match that should have been yours is lost. Sound familiar?
This is the fine art of Choking: giving in to fear, nervousness, and indecision. It appears to come out of nowhere, sudden and crippling. Fear is the enemy when choking, your fear of winning or losing. You choke when you allow your attention to move from what you have to do, your performance, to focus instead on the outcome of the match. The winning is in the DOING, not in the expectation of a result.
Control Your Tempo
-You are likely to speed up your tempo between points when you are feeling the pressure. Pay attention to your between point time and slow down if you need to.
Breathe!
-Take slow, deep breaths. Exhale even longer than you inhale. It is not possible to be in fear when you breathe from your diaphragm. Fearful breathing is short and located in your upper chest.
Plan Your Points
-Focus on the 'now' and on your performance. Think about specific strategy. Be decisive.
-Where should I serve? I will slice into his body.
-Should I come to the net or stay back? I am going to keep the ball deep to their backhand until I get a short ball I can pounce on.
Stick To Your Game Plan
-If it has been working for you, then stick with it. Critical places in the match are not the time to try something new.
Keep Moving
-Bounce up and down on your toes to keep your blood circulating and your feet activated.
Lighten Up
-Smile. Give your opponent something to think about: throw a smile their way. Relax and have fun. Your value as a person does not depend on the outcome of the match.
Closing In On Your Opponent
You are now calm, yet alert and confident. You have a plan for 'now'. You are doing battle with your opponent instead of yourself. It is up to your opponent to take this match away from you. If he or she rises up to the occasion, so be it. You continue to focus on yourself, on your performance, and on taking control of the situation.
Good luck!
Winning Attitudes For Mental Toughness
As you excel in your physical skills, gaining mental toughness becomes a higher priority for your continued improvement.
Sports psychologists agree that your attitude about pursuing mental toughness is critical to your development as a player.
Make A Commitment
-First and foremost, you must make a definite commitment to becoming mentally tough. By making this decision, you fuel your motivation to develop all of your talent.
Take Responsibility
-Take responsibility for everything you control. Accept your actions, good or bad, and gain control of your thoughts. Take charge!
Thrive on Adversity
- Adversity is everywhere. Instead of spending your energy trying to avoid the inescapable, thrive on it, be inspired by it, let it challenge you to be your best. Work adversity to your advantage.
Hope this helps. Thanks for reading.
~10nistennis
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