Page 79 - Tennis Magazine April 2019
P. 79
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Then, walk slowly toward your thoughts about the score, the impor-
receiving position, take a very deep tance of the next point or winning the
Stress breath or two, and deliberately relax match. These thoughts never disap-
as you let the air out. Don’t let your pear completely, but it is better to have
Relief eyes wander toward your opponent, them in the rear view, rather than the
other courts or onlookers. Look at
front of your radar. It is also a method
your strings, as Lleyton Hewitt used of putting yourself in a competitive
b y to do, or at another neutral object in bubble, where you are not distracted or
A L L E N F O X , P h . D close proximity. When you reach your shaken by external events.
receiving position, begin to get yourself You should have a ritual for serving,
a little energized. You now have about too. Up until you reach your serving
five seconds to get ready.
Tennis matches are stressful. We all Then, as your
want to win them, but the outcome is opponent prepares to Make rituals a
uncertain. But unlike all that can go serve, mentally rehearse part of your
wrong in a match, rituals are entirely the keys to your return:
winning strategy
under a player’s control. Concentrating short backswing; relaxed
on a simple, controllable and repeat- hands; weight forward.
able sequence of actions reduces fear- Open your eyes wide
ful thinking and helps you relax. and focus on the tennis ball. Watch position, do the same things you would
To get an idea of how rituals work, it as your opponent bounces the ball do while returning serve. Once you
try the following exercise: Hold your before the serve. Visualize a powerful, get into position, take your time and
index finger up in front of your eyes, deep return. Plan where you want to compose yourself. Activate yourself
about a foot away. Focus intently on it hit the ball, particularly on a second emotionally so that you are feeling
while moving it slowly up, then down, serve. Recall the good feelings you’ve deliberate, aggressive and in a state
and then side to side. had in the past when you stepped in on of relaxed excitement. Set your feet
Now, while you were focusing on a return and forcefully drove it deep. properly and decide where and what
your finger, what were you thinking Allow yourself to recreate the positive type of serve you will hit. Check that
about? The answer is, of course, your emotions you felt of strength, aggres- your arm and hitting hand are relaxed,
finger. The point is that your mind sion and optimism. so that you will have the whip and feel
tends to concentrate on one thing at a Keep your eyes glued to the ball you need. Bounce the ball a comfort-
time, attenuating other thoughts. and make sure you see it come off the able number of times, usually three or
On court, there is a helpful ritual I court on your side of the net. You have four, as you visualize a powerful, deep
used when returning serve. First, feel already prepared your stroke; your delivery. Then, let it fly.
nothing when a point ends—have no attention should now be on your eyes Feel free to modify either of these
emotional reaction at all, whether you glued to the ball, and your emotions. rituals to suit your personal needs. You
hit a great shot, missed a sitter, choked The rest will all be reaction. may have slightly different keys to
or got a bad call. This will keep you Observing this simple ritual fills your success. But whatever they are, it’s
emotionally balanced as you start to mind with constructive thoughts, which best to settle on rituals that work for
prepare for the next point. supplant—at least partially—troubling you, and use them every point.
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