3 TIPS TO BECOME MENTALLY STRONGER

We've all asked ourselves this question: how can I become a mentally stronger player? Tecnimag gives you some key insights.

One of the keys is to improve your concentration by being able to play every point with intensity in a match.

The observation: concentration can be greatly improved with method.

Contrary to popular belief, not all points are played with the same intensity. Without realizing it, we are much more concerned about a game or set point than about a point played at 1-1 and 15-all.

Other moments in the match can generate a drop in mental intensity.

After winning the first set, for example, there is often a relaxation which results in a few unforced errors or a complete withdrawal from the match for a few minutes.

What about those periods of frustration or anger after missing an easy point or a lucky shot from the opponent? In 2 minutes, you can lose focus and find yourself down 3-0 without understanding how.

Many players, at all levels, experience these kinds of lapses in concentration without knowing how to improve this aspect of their performance. A first step is to become aware of these drops in intensity, these periods of easy play for the opponent. This will allow for a better analysis of the unforced errors and poor decisions made during the match that led to these lapses in concentration.

The solution: learn to condition your mind on the court without being an outsider, simply by stepping out of your comfort zone a little more each day.

3 keys to progress

FIRST KEY: DEFINE DEVELOPMENT OBJECTIVES

1/ Questions to ask yourself

To get off to a good start, you must first ask yourself the right questions, and answer them honestly, after taking the time to reflect.

Why do I train?
Why do I compete?
What are my medium and long-term goals?

These questions may seem simple at first glance. However, they are much deeper than they appear.

And the answers to these questions lead to making the necessary decisions to intelligently build the right project.

2/ Define your objectives: the method

A good goal should be ambitious, but also achievable. What could be more discouraging than a quest that seems impossible?

Progress is made in stages, and the objectives follow the same logic.

You can therefore define short, medium and long term objectives to support your progress.

A CONCRETE EXAMPLE OF A METHOD FOR DEFINING OBJECTIVES

Situation

Are you 15/5 and want to move on to the second series? Perfect!

Potential short-term goals: analyze your strengths and weaknesses (physical, technical, volleying, baseline play, etc.) to establish game plans that suit you
Potential medium-term objective: To reach a 15/3 ranking by adapting your game plan based on your prior analyses.
Long-term goal: To advance to the second series

Some best practices

Consider writing down your goals in black and white and tracking your progress. This step will help make them more concrete and realistic.

Write down your goals in positive terms so that it feels like a challenge and not a chore.

It's important to set performance goals, not just results. Sticking to a game plan is sometimes more important than winning. That's what could help you win all the ones that follow!

2ND KEY: BE MORE CONSISTENT IN TRAINING

1/ Learn not to accept making mistakes in training

Often, we make a lot of mistakes in training without being bothered much. Yet, paradoxically, these same mistakes drive us absolutely crazy during a match. The idea here is to reverse the process: not to accept mistakes in training, but to be more forgiving of ourselves during a match.

It is essential to have a precise intention on each shot. I play a specific area on each ball with a ball quality, speed/spin/trajectory that I choose.

With every mistake, you must tell yourself "NO" and immediately focus your efforts on the next ball, paying particular attention to your footwork to ensure the ball stays in play. If you are more disciplined about your positioning, you will significantly reduce your errors.

90% of unintentional errors are the result of a faulty process

I play without any real intention
My placement is not precise
The shot played lacked commitment.

Playing an entire practice session with only 2 balls will push you to change your habits and step out of your comfort zone.

2/ Learn to string together good streaks

It is common to relax after a good game, a good set, and foolishly give away points to your opponent due to a lack of "presence".

How to do it in training?

A good point is that a good series should make you want to reproduce those good sequences.

Becoming capable of repeating a good shot 2 times, then 3 times, then 10 times requires a specific effort of concentration. Identifying a repetition goal, attempting, failing, and starting again is the process that will allow you to gain "presence."

Serving practice is an excellent way to improve your ability to consistently hit good runs. You choose a zone within the service box based on your skill level and aim to hit 10 consecutive serves from that zone. Each time you make a mistake, you start again from zero.

3RD KEY: IMPROVE YOUR SOLIDITY DURING THE MATCH

1/ Getting closer to the Ideal Performance State

The Ideal Performance State (IPS) is defined by 5 main elements:

• A form of amnesia that leads the athlete to play in an almost automatic, instinctive way.
• A concentration/dissociation component which means that the athlete is totally centered, focused on their competition, ignoring everything external.
• A detachment from pain that leads the athlete to increase their pain tolerance.
• A perceptual change that is defined by manifestations of trance, distortion of time, and deformation of reality.
• A great feeling of power and control.
  

This state is the dream of all tennis players, and all sports enthusiasts in general.

And while it may be difficult to achieve in absolute terms, it is possible to put in place the elements to try to get as close to it as possible.

OUR 10 PRACTICAL TIPS FOR GETTING CLOSER TO YOUR IDEAL STATE OF PERFORMANCE

During the match

Remember to breathe deeply and regularly to manage fatigue and stress.
Always stay focused on the present moment. Don't think about external things and problems; they have no place during the match.
Establish small routines (not necessarily as many as Rafael Nadal) to immediately refocus on the next point
Focus on the positives. Did you make a glaring forehand error? Remember that excellent forehand before it, the one that gave you the edge.
Optimize rest and recovery times between points to stabilize yourself physically and emotionally.

Before and after the match

Write down your objectives for this match (game plan, emotional management, etc.)
Take 10 minutes to relax and try mental visualization (how to perform a movement, a tactical sequence, how to handle a break point…)
Warm up thoroughly (joints, muscles) so that you arrive on the court as ready as possible.
Review your match by going back to your starting notes to check that you met your objectives. Every match, whether it ends in defeat or victory, should above all be a learning experience for the next one!
Surround yourself with positive people who share your project and goals.

2/ Learning to break negative spirals

We have all experienced streaks of points, games accompanied by a negative attitude of frustration and anger, etc. What process can we follow to break free from this vicious cycle? In these tense moments, the solution lies in finding something positive, like a small light that will illuminate a new path.

How to do it in a match?

If I am in the first set, for example, and I am playing badly, I have to tell myself that the match is far from over and accept that I was not good at the start of the match.

The second set is a new challenge, a chance to relax. It's an opportunity I'm going to seize to show what I'm capable of by giving it my all!

Learning to look for a small positive light when things are going badly on the court should help you move on and get out of a moment of frustration.

It's a process that allows you to return to the present and clear away frustration in order to move forward. I just hit a good forehand, I won a tough rally, my opponent is making a lot of mistakes on his backhand, a little light warms my heart and I'm able to get back into the match.

The habit of having clear intentions in my strokes, the ability to be "present" on the court at all times, the capacity for resilience in matches and to get out of moments of frustration are levers for performance.

Just as becoming technically or physically strong takes time and requires quality work, becoming mentally strong is a long process.

Step out of your comfort zone to get to know yourself better!