Everyone who's ever made the leap from a casual rally to keeping score has experienced the sudden tightening of the muscles that comes with pressure.
At all levels of tennis, players deal with nerves that impede their game. Serious psychological and anxiety disorders effecting top-level pros are a different matter altogether, but even casual players face the constricting feeling that leads to playing either too conservatively or with too much risk.
Controlling your emotions and outlook are vital to ensuring a strong mental game so here are a few more tips on how to improve focus on court.
Find a relaxing routine before competition
Many athletes are fond of deep stretching or yoga to prep before intense competition. It is important not only to get the body limber, but keep the mind centered to avoid over thinking the main event. A chance to relax and unwind will help slow your heart rate and metabolism, helping you increase your reserves for physical activity when it's go time.
This is some pretty easy homework, so consider a relaxing routine you can undertake with consistency before matches. Some players like the ceremonial formality of stringing their rackets the night before a tournament, but you can watch a favorite movie, or eat the same breakfast the morning of.
Whatever you do, think of routines that will create a calming influence while you quietly prepare for battle.
"Chaos, inconsistency, surprise" are all negative influences whereas a routine is calming, consistent and a familiar way to avoid distracting from the task at hand.
Practice deep breathing
When we get nervous, we tend to smaller, shorter breaths that deliver an inadequate supply of oxygen for the brain and muscle function. With our abilities diminished, we not only suffer physically on the court, but can even make worse choices. If you've ever found yourself winded, drifting mentally drifting after an exhausting point and thought "how can I improve focus on court?" then take a deep breath.
This is even helpful off the court, as you can practice and train to increase your lung capacity. Take deep, long breaths to entirely fill your chest and then slowly expel that air to completely empty your lungs. Hold your breath after exhaling, pause a moment, and then try to exhale a bit more. It might not feel like it, but you'll find you've got a little left in the tank. Count to five on your inhale, hold for three seconds and then repeat the process.
Finding Power Through Mental Repetition
It sounds like the corny stuff of armchair psychologists, but mentally confront your fears and find a powerful mantra to combat them. It sounds cliched because you'll hear it everywhere, and you'll hear it everywhere because it works.
Find something you can tell yourself after both good points and bad to let go of doubt and reaffirm your self confidence. A personal mantra will help you feel more powerful and fight the little voices in your mind when you tell yourself the next point is the most important one, whether you fired an ace up the "T" or dumped two kicks into the net.
Written by CourtIQ