Elite tennis players such as Serena Williams and Roger Federer don't get to the top by stopping to be distracted by every shiny object in the crowd. Focusing has been described as the single most important factor in the play of top-ranked tennis performers, writes tennis journalist and athletic performance specialist Jim Brown in "Tennis: Steps for Success." Per Renstrom, an orthopedic surgeon in Sweden and the author of "Tennis," quotes Bjorn Borg on how lost concentration can lead to lost points, and ultimately a match can slip away. You can work on your focus by using mental exercises to complement your physical abilities.
Step 1
Write down a list of possible distractions such as your opponent, the weather and noises or comments by the crowd, Brown recommends. Note strategies to deal with the distractions, such as the psychological technique called centering. Or find ways to turn a distraction, such as a strong wind, into a positive, such as by asking yourself how you can gain an advantage with the wind. Test your concentration during training by having a partner talk or move while you are in the middle of a rally.
Step 2
Follow a pregame routine to prepare yourself starting the morning of the match, including eating what agrees with you at a set time before you play, laundering your tennis togs and placing your shoes and gear in your athletic bag.
Step 3
Focus intently once the game starts on the ball itself, not the general vicinity of the ball, Renstrom advises. Look so closely that you can see the ball's seams. Watch also the movements and racket swings of your opponent during the point. Maintain this focus consistently throughout the match. Between points, review strategy and swing selection.
Step 4
Stay in the present and play one point at a time. Avoid focusing on an error such as missing an easy shot and avoid worrying about the future with "what if" types of scenarios, which cause distraction and excess muscle tension.
Step 5
Center yourself during breaks in your tennis match, such as between points or during changeovers. Breathe slowly and deliberately as you focus on the center of your body, Brown recommends. Calm yourself so you can focus on the next points of the game.
Step 6
Create physical cues to sharpen your focus. Snap your wrist and keep your eyes up during the serve. Focus on your footwork to reach the ball. Crouch before a service return and mime motions before a serve. Add verbal cues, such as "relax," "stretch," "move," "follow through," "hit through the ball" on ground strokes and "light touch" on drop shots.
Tips and Warnings
- Match your ability to focus to your concentration style. For example, a player like Borg could maintain a calm, level demeanor throughout a match, while John McEnroe tuned out with on-court antics and tuned back in to great effect, note renowned sports psychologists Costas Karageorghis and Peter Terry in "Inside Sport Psychology." Follow whichever path takes you to being able to focus 100 percent on the relevant aspects of the game when it counts.
Member Comments