Player Advice
How to Enjoy the Pressure of Competing
by Patrick Alban, 4 July 2016
Special from
SPMI
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One of the most common issues that comes up during my early sessions with top junior tennis players is the overwhelming pressure that they feel before and during matches. This pressure often becomes even more apparent when competing in the presence of college coaches in events such as college tennis showcases and college visits. Along with this pressure comes a shift in focus and an often-fragile state of confidence.
On a positive note, many junior players look for ways to improve their mental performance by asking how they can enhance their confidence, stay more relaxed, and stop the worrying. But the problem with a lot of players goes beyond just the mental skills that they have not learned or mastered. Players must also learn how to find and maintain a state of happiness during the match.
Research on happiness and "the zone" shows a consistent pattern that tennis players who fully apply themselves to these principles are able to get better results and enjoy their sport in even the toughest situations. Below are three ways that players can start working on increasing enjoyment during tournaments, showcases, and college visits to start achieving happiness.
First, we know that a junior tennis player's mind must be absolutely clear! It is impossible to achieve full enjoyment in any part of a match unless a player's focus is fully concentrated on that activity. For a junior player, he or she could be fully focused on a target, the ball, or a positive feeling. It's what I like to call a form of "athletic meditation".
Second, in order for junior tennis players to reach a state of happiness, they must think of themselves as one with the current activity - and not as separate. Often, junior players struggle with this skill because their minds race to things outside of the act itself.
Some examples of what players should be one with in the moment are their serves, forehands, approach shots, and put-away volleys. When players are not one with these acts themselves they may run the risk of "becoming their own coach" while they are performing these acts, critiquing every decision, and they are unable to "get out of their own way". Negative thoughts may arise on the court that weaken performance such as thoughts about future criticisms from others, feelings of defeat before the defeat has happened, and more.
Third, the purpose of finding happiness when competing is to continue to experience happiness. When experiencing happiness, many players become tempted to shift their focus to external goals such as an end result (e.g., winning, "how many points will I earn?"). This temptation then interrupts their high level of concentration - therefore, lowering performance and decreasing happiness.
In summary, as a junior tennis player, parent, or coach, it is important to include happiness among a player's goals during practices and matches. Work with the player to discover ways to increase enjoyment under pressure - as well as continue to enhance overall tennis-related skills.
Patrick Albán, B.S, M.S., is Director of Mental Training at SPMI, Cañas Tennis Academy, and Rick Macci Tennis Academy. Albán has trained hundreds of tennis players throughout the world, helping them maximize their mental game and achieve their goals in tennis and in life. You can reach him at (786) 350-1554 - or check out his website.
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