In Match Stress Reduction Techniques

It is often true that our toughest competitor in tennis is one's self.  Battling one's emotions will not only distract you from the task at hand, but it has the capability to unravel your entire game plan.  Below are a few suggestions of how to reduce your stress during a match, so that you focus will come back online.

Physical

• Shake your arms and let them dangle from your shoulders, letting all the tension go out of your arms and making them feel sloppy and loose.
• Let your jaw dangle and release from clenching your teeth.
• Bounce on your toes between points, staying centered and light on your feet.
• Do some stretching between points.
• Sit down on the changeovers whether you are tired or not.
• Swing the racquet loosely between your fingers in between points or place it in your non-dominant hand to avoid the "death" grip.

Mental

• Be your own best friend and talk positively to yourself (examples).
• Eliminate negative thoughts or pictures.
• If you are feeling too much pressure, let your mind wander between points.  Too much intensity can be tiring.
• Learn to put things in a humorous light.
• Put things in perspective overall.  Enjoy the battle.
• Clear your mind between points.  You cannot change the past only the future.  Don't dwell on your mistakes, learn from them.
• Keep analyzing and planning to a minimum, using picture images rather than words.
• Picture yourself at your best, performing at your highest level.

Breathing

• Take some deep breaths between points.  Focus on your breathing and make sure they are not too shallow.  Listen and feel it.
• Breathe from the diaphragm between points to avoid hyperventilation.
• Breathe in conjunction with opponent's shots and breathe out on impact with your shots.
• Count backward from 10 slowly to calm yourself and bring about a more relaxed state.

Behavorial

• Take more time in preparing for serve and return of service.  Touching the back fence in between each point will make you become more deliberate.
• Act confidently and you will feel that way.  Shoulders and chin up, do not show your frustration to your opponent.
• Keep the racquet in your hand.  Throwing the racquet may feel like a release, but it is the beginning of the downward spiral.
• Smile between points once in a while.
• Move more deliberately in picking up balls in between points.
• Spin the racquet in your hands and straighten your strings between points.

I hope these simple suggestions will help you stay on top of your stress in your next big match. Gandhi said it best when he stated:

Keep your thoughts positive because your thoughts become your words.

Keep your words positive because your words become your behavior.

Keep your behavior positive because your behavior becomes your habits.

Keep your habits positive because your habits become your values. Keep your values positive because your values become your destiny.

Please comment and let me know if you have other techniques that work well for you.  See you on the court.

Basic Tips for Club Tennis Professionals

Guest Post by Fred Burdick, USPTA Master Professional

During my years as a USPTA Professional, I have learned so much from other professionals, and I thought I should pass along some of those basic tips. These will help you avoid pitfalls and give you a long career at your club. So not in any order, here are a few:

1. You are not a member of your club, never think you are. When you start thinking that you are not an employee, you run into trouble.

2. Have a contract. If your general manager has one then you can point to his or her contract to justify yours. The USPTA can help provide you with a sample that can serve as a guideline.

3. Don't always take an increase in your base salary as compensation. If your salary after years of service to the club gets too high, some will start to question it. There may be other ways to increase your compensation.

4. Only make the same 10 percent of club members mad at you each year. On average, approximately 10 percent of every club membership is going to be unsatisfied, no matter what you do. Just make sure it is always the same 10 percent or at the end of five years, you’ll have 50 percent of the membership mad at you and you’ll be looking for a new job. Peter Howell, a long-time Atlanta professional, told me this early in my career.

5. Don't drive an expensive car. Sound silly? Think about it. It is smarter to keep a low profile than to drive up in a new BMW or ­Mercedes. Otherwise, your membership will think you are making too much ­money.

6. Don't play golf at your club. Face it, golf rules the club. You don't need to be holding up the club board member and his/her foursome. More importantly, you don’t want your members to think that you have so much time on your hands that you can be away from your tennis operations.

7. You provide a service. You are not a servant. Rarely, but it happens that members of the club think of you as something you are not.

8. Learn their names and use them often. Members belong to a club for a lot of reasons, but one is to be treated in a special manner they don't get at public facilities. Knowing their names is special.

There are many more, but I hope these are as helpful to you as they have been for me.

How to Beat 5 Troublesome Opponents

Have you ever had opponents that you had trouble outsmarting? I have been there a few times and although I may not won the match, I did learn something about them and tried to apply it the next time. Here's a few tips on these troublesome opponents.

• The Cheater- Don’t come out hating cheaters, thinking you always lose to them. This will give you negative emotion, causing you to lose control of your feelings and your game plan. The common response is to try and get even with your own bad calls or try to blow her off the court. You hit the ball at her and get upset and scream. This only lets the cheater know that she is winning. The best response is to play steadier tennis, making few if any mistakes. Don’t act surprised by anything that the cheater does, don’t give her the satisfaction of knowing that she is getting away with anything. If necessary and available, have someone call the lines for your court.

• The Player You’ve Never Beaten- The first mistake you make is walking onto the court believing you have no chance to win. That no matter what you do, you’re going to lose, so why even try. The feeling of intimidation may have you trying to raise your game to a level that you cannot maintain for very long. Realize that your opponent does have weaknesses and is not invincible. The best response is to tell yourself, “I do have a chance to win.” Develop a game plan tailored around your strengths and follow it. Seek to exploit your opponents weaknesses, this will raise your own confidence in winning. Understand your opponent is supposed to win all the pressure is really on them.

• The Player You Always Beat- Don’t take the victory for granted. If your game is off and your opponent is playing well, you may not be able to get serious enough to pull out the win. Fight the temptation to lower your intensity, no matter how easy the match appears. If you start to run away with the match, look at it as a great way to get match experience and iron out some kinks in your game.

• The Player You Have Never Played Before- Resist thinking “I don’t need to know anything about my opponent, so I’ll just go out there and play my own game.” Another mistake is to draw conclusions too quickly and overrate her skills after two or three good shots. If it is impossible to ask others about your opponent’s game or watch her play beforehand, use the warm-up to profile her strengths and weaknesses. Remember not to be overwhelmed by a few spectacular shots. Search for flaws because she will have some.

• The Player Whose Game Drives You Nuts- This opponent is usually a pusher, dinker, lobber or junk-ball artist. You have already decided that there is no way you can play well against this style. The feeling is to punish this player for all the pain she has caused you. Playing this opponent is both a physical and emotional battle. Vow that this player will never beat you by taking you apart emotionally. Picture how you want to play before the match begins. If past strategies have not worked, come up with a new one. You know she drives you crazy; now decide to deal with it once and for all. Get excited about the challenge. Tell yourself, “If I can handle this opponent, I can handle anyone. This time I won’t let her throw my game off course.” Always keep your cool to get through this match.

Last but certainly not least, remember you cannot have a positive and negative thought in your head at the same time. Err on the positive side and learn from each match to become a better player. Good luck in your next match and hopefully this tips will guide you to a win. See you on court.

Changing the Purpose, Changes the Focus

In September 2012, I traveled to California and was fortunate to attend the USPTA World Conference on Tennis.  There were 850 tennis professionals there and many hours of great on and off court presentations.  I had the opportunity to hear Dr. Jim Loehr speak on “The Only Way to Win”, a topic in which he has written a book of the same title.  I would like to share a few thoughts from his presentation and my own interpretations.  We all know that tennis is a great sport for a lifetime, but what if we use it to help build character in our children.  We should make our goal to win or lose with respect and look at each match or practice as a journey and not a destination.  Tennis is the #1 sport for building character in our children and it gives them strengths for a lifetime of success.  Think about the factors facing our kids when we put them in a tennis match.

• They are all alone
• There are no timeouts
• There is a scoring system
• There is a ranking system
• There is no coaching
• Its one-on-one
• In tournaments, there are multiple competitions in the same day
• Opportunities to influence outcome by cheating
• No off season
• Both fine and gross motor skills required
• Variable climate

With these factors in front of them, think about the opportunities for children to grow in self-reliance and physical/mental stability.  When removing the Win/Loss as the sign of success or failure, children develop much faster and appreciate the growth as they improve.  What if we have a paradigm shift in thinking about junior tennis from:

Current

Purpose:   To Win

Scorecard:  Win/Loss Record – Ranking

Behavior:  Do whatever it takes to win/improve ranking

Future

Purpose:  To use tennis to build character = Win with Character

Scorecard:  Integrity, honesty, respect for others, focus, patience, positivity PLUS Win/Loss Record

Behavior:  Acting with integrity, honesty, humility, etc. as one attempts to win

I feel that putting character first will give our kids (my 7 & 9 year old's included) the great strengths we should all strive to achieve.  Because of this shift in purpose, imagine if other parents and children refer to your children’s moral character as kind, caring, generous, grateful, humble, truthful, dependable, loyal, authentic, trustworthy and possessing integrity.    Because of the shift in focus, we can help our children mentally with self-control, creativity, wisdom, critical thinking, decision-making, punctuality, organization and to become a challenge seeker.  We should all be so fortunate.  Do I feel tennis is the only thing needed, absolutely not?  Do I feel it is an integral part of character development?  It certainly was for me and my parents.  Can you implement these items that Dr. Loehr presents in his book over the next 6-12 months to help build a better junior tennis program? Please comment on successes you have had in the comments. Thanks and see you on court.