On average, during a match, tennis players spend approximately 25% of the time hitting a ball and 75% not playing (picking up balls, waiting on serve, changeovers, etc). Therefore, if you want to improve your game, does it not make sense to work on improving the way you utilize that 75%? Develop a routine – have a physical and mental ritual after each point, in between games and during change-overs.
1. As soon as the point is over, RELEASE! Let go of your emotions in your own way; let the point go.
2. Take a deep breath and get yourself refocused on the next point. Control what you can control:
- Control your eyes- keep your eyes focused. As soon as the point is over have an immediate focus point. Fix your strings, bounce the ball, wipe off with a towel, etc. Don’t let your eyes roam. This helps you block out distractions and get ready for the next point.
- Control your breathing – take deep breaths to relax. A deep breath of 15 seconds can calm your body down, regardless if you are nervous, anxious or winded. Blow the last point out.
- Control your self talk – make sure you are reinforcing yourself with positive talk or talk about what you want to do on the next point.
- Control your body – make sure you carry yourself confidently with shoulders and head up, not slumping. Walk and talk confidently- make line calls and call the score out assuredly. Whether you feel confident or not deep down, if you act like something long enough, you will start to believe it yourself!
3. Get prepared for the next point.
- Have a physical routine. As you step up to serve or return the next point, go through the same routine each time (ex. on the serve, it may be that you bounce the ball 3 times before serving).
- Have a plan. Know where you are going with your serve or what you want to do with your return. If you focus on what you want to do on this point, then negative or anxious thoughts
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do not have room to enter your brain. Visualize yourself doing what it is you want to do then step up and do it.
- Have only positive thoughts – repeat a positive affirmation or have a key word that fuels you (ex. a strong server may plan to serve and volley so they may say “bread and butter”). Or just tell yourself that the ball is going in!
- Visualize yourself doing what you have planned. Then just let go and do it!
The next time you are playing points in practice or in a match pay attention to what you do and think during the non-playing part of tennis. Then develop patterns to keep you focused and positive.