Psyched Up Drills for Tennis [Part 6] –

SELF CONTROL AND CONCENTRATION

 

“It was an art and act I came to perfect.  It was part of my armoury.  I felt if my opponent didn’t know what I was thinking then I was invincible.”

Bjorn Borg 2002

Bjorn Borg and more recently Roger Federer have been admired for their on court self control.  It is in this calm state that they produced their sublime tennis strokes – so this controlled and concentrated mentality is ideal for optimum tennis performance.

You can’t control winning or losing…you may play the best tennis of your life and be beaten by a better player.  You may play the perfect point, but be beaten by a let cord that just tips over the net out of your reach.  You can’t change the weather if it extremely hot or windy (or worse, both) preventing you from playing your best tennis.

What you can control is how you present yourself on-court – positive and composed.  So worry about what you can control:-

- don’t get upset if your opponent beats you with a lucky mishit;

- learn to say “well played” if your opponent hits the clean winner;

- accept that you can’t change the result of the last point, game or set;

- accept that everybody loses or makes an error from time to time.

To improve your self control your must learn to concentrate what you can control:- 

- Concentrate on playing each point with 100% effort (play the big points with 110% effort).

- Concentrate on relaxing between points and taking your time.

- Concentrate on your game plan and how you’re going to play the next point

- Concentrate on watching the ball from your opponent’s racquet.

- Concentrate on sending out positive and commanding body language on court.

“If I were to name one aspect of tennis that is the biggest weakness of players at all levels, I would probably say concentration.  However good your shots, however fast your movement and reflexes, all is lost if the mind is not controlling every move.”

Ken Rosewall 1975

 

 

 

Self Control & Concentration Drill #1 - Body Language

 

Objective:

From Bjorn Borg, to Pete Sampras and Roger Federer many of the champions of the game are renowned for their calm attitude on court.  Generally speaking (there are exceptions, John McEnroe) anger and frustration get in the way of top performance.  Use this drill to train players to only use positive body language.

 

Instruction: 

• Players compete in a set a tie breaker situation
• Coach observes closely and may chose to penalise players for bad body language:-
• any racquet abuse (even minor swipes)
• negative self talk (or talk to team mates in doubles)
• any ball abuse
• a noticeable drop of the head or drop in the shoulders
• any expressions of frustration
• Penalise players a point for any breach of the body language rules
• Explain that anger and frustration not only negatively affects your own game, it may lift your opponent who can see you are rattled.

 

 

Self Control & Concentration Drill #2 – 1 Ball Rally

 

Objective:

This drill forces your players to concentrate and have an “every ball” attitude.  Teach your players that at every level it is errors that most often determine the outcome of matches, that player who can get the extra ball back will triumph.

 

Instruction: 

• 2 players rally using only 1 ball
• The players should attempt to rally at a high intensity but must concentrate on keeping that 1 ball in play
• The player that makes the error, runs to fetch the ball if it is on their side of the net.

 

 

Self Control & Concentration Drill #3 – Rituals

 

Objective:

To the untrained eye professional tennis players are a “fidgety” lot.  Straightening their strings, adjusting their clothing, towelling off all the time and fussing over tennis balls.  What they are doing is practising rehearsed rituals and you can use the secrets of the pro’s in this drill to help your players relax and concentrate.

 

Instruction: 

• Players compete in a set or tie breaker situation.
• As coach teach the players rituals to carry out between each point to clear the players minds.
• Use examples such as:-
• After a long rally, or before an important point take extra time and towel off
• After each point, avoid rushing by touching the back fence
• Concentrate on straightening your strings after each point
• Use positive self talk such as “go for it” if returning a second serve
• Use cue words to focus your game such as “hit early”
• Explain to the players that by incorporating rituals in their game they can eliminate the distractions such as the crowd, the opponent, the score etc… and focus internally.