Wednesday, 22 December 2010
Pre-Court Rituals and Routines
Whilst sporadically playing the vets tennis tour, it is interesting to talk to many players about what they consider their pre-match rituals. They range from the most strange (warming up in the toilet cubicle) to the having no idea at all. But the question is where do you fall into this equation? Are you a player that just rushes on to the court a few minutes prior to the match and just cuff it?
Remember the match starts way before you step onto the court and by becoming aware of a great set of pre-match rituals you give yourself an even better chance in the battle arena. I am going to cover your routine at the venue itself.
Everyone has there own idea of a pre-court routine but below are 4 key areas that should be apart of any routine.
· Scouting of opponent for his/her strengths or weaknesses
· Taken in the right nutrition and hydration prior to playing
· The appropriate amount of your time for relaxation or energising yourself and to work on strategy
· The ability to take note of the conditions to ensure you try to plan what end to start from if possible
During the warm up
Look to get your feet moving and get a rhythm and looseness about your strokes. This doesn’t mean going full out to hit at 100% of your all out speed. Start slow and then gradually pick up the speed to your match rally pace. Aim to go out and warm up without missing a ball! That will warn your opponent he is in for a match with a very consistent player!
Remember your aim is to look at what your opponent likes to hit and then look between the lines, what shots has he/she not hit? Why not?
Now go work out your personalised at venue pre-match plan and again help yourself to winning ways.
Andy
Tuesday, 21 December 2010
The life of a tennis coach final week
Did i write this last week?
Ah no matter. Well the years has come to an end and now to relax for a few weeks.
Next year has brought in a great opportunity to jump back into coach education with a Worldwide growing organisation. Having been in the wilderness for 6 months now is the time to jump back in and give back to coaches of the UK and world. Certainly a project i am looking forward to and having missed such a role in the last half a year i cant wait to get up and running again come February.
I am expecting to produce at least 5 coaching DVD's with a great pal of mine next year and the upgrading of my qualifications to the top level in the next few years will see me okay i believe!
Well we have now hit 33 Countries around the world reading this blog. Let me know if there is anything you want covered and i will cover it or get someone to write an article on this if not my area of expertise!
Have a great rest of the year and may 2011 be healthy and prosperous for you all.
Thankyou for following and i will continue to post interesting and groundbreaking articles
Andy
Ah no matter. Well the years has come to an end and now to relax for a few weeks.
Next year has brought in a great opportunity to jump back into coach education with a Worldwide growing organisation. Having been in the wilderness for 6 months now is the time to jump back in and give back to coaches of the UK and world. Certainly a project i am looking forward to and having missed such a role in the last half a year i cant wait to get up and running again come February.
I am expecting to produce at least 5 coaching DVD's with a great pal of mine next year and the upgrading of my qualifications to the top level in the next few years will see me okay i believe!
Well we have now hit 33 Countries around the world reading this blog. Let me know if there is anything you want covered and i will cover it or get someone to write an article on this if not my area of expertise!
Have a great rest of the year and may 2011 be healthy and prosperous for you all.
Thankyou for following and i will continue to post interesting and groundbreaking articles
Andy
Playing Tennis to Reach the Top
Having researched and spoken to many top class athletes and tennis players, the common denominator between them and the average player is their ability to concentrate on working hard to improve daily! These players think more in terms of what they can gain than what they have to lose.
Think of this as climbing a mount everest, to reach base camp is a great feat. Consider you would have endured easy aspects and difficulties to get there. In tennis to reach a high world ranking will have also endured its own loses and wins on the way but to reach this level you would have gained immensely! You will have learned and improved along the way and whats more gained valuable experience. To reach the next level to camp 1 and 2 through to the summit (ultimate goal) takes a lot of training, hard work, sweat and guts. Not forgetting persistence, perseverance and the ability to take knocks on the way.
In terms of playing tennis look at starting out to reach base camp then travel through the next 4 camps before eventually reaching the summit. Every time you win and learn you raise another stage in the mountain range, every time you lose and learn you stay the same but are armed with information to work on in order to win and reach the next stage.
Imagine a player who in there first year on tour reaches top 250. Great work to get there and for sure has reached maybe camp 3 on the Mountain of Everest. Then comes the time to work on defending points! To get to the original camp was a fun journey but then you look down and then you start to wobble and become pressured. All sorts of thoughts come into your head, can I do it again, what if I don’t manage to attain the level I acquired? Will I be able to reach the next camp (level) am I strong enough?
Wow take a look at your thoughts at this stage, what were you thinking on your way up? What are you thinking now? What has changed?
Remember where you thoughts go so goes your energy! Change your thinking and you change the way you play. From here you will be back on the track to the summit. Remember to always evaluate, learn and evolve regardless and you cant go wrong!
It is far to easy to become insecure and have a million and one reasons to stop climbing. Find a great group of people who will help you climb (sherpas) and help you with your work, you are the leader and these are your guides, you have to commit to the work but your guides will help you when you fall off or need to rest. Your surrounding team for sure have to be on your wave length and will need to help you push to the summit. When you reach the summit you can rest for a while but there is only room for one at the top and you have people climbing up to knock you off so work even harder to stay there.
Good luck and if you need a Sherpa I am just an email away!
Andy
Saturday, 18 December 2010
The Art of Anticipation - The Groundstrokes
Hi and welcome back!
To continue our journey from the serve lesson i now progress onto groundstrokes.
Dont forget our aim is to get you looking around for less cues but equally important at the right cues to gain more anticipation! Also remember this is how we view our opponent hitting the ball!
Again i am going to split this up into 4 phases
Phase 1 - The Look
Here our aim is to pick up everything before the start of the upper body movement and this carries on until the player makes their first foot movement.
What do we look for?
Here we determine the possible grip to be used and keep a focus on our opponents hips for a hint of direction they will move to. I understand that they will move to where you have hit the ball but this doesnt tell you that they may be a little more defensive or aggressive in their shot making, nor whether it will be an inside in or inside out shot!
How does this help me?
This tells you about player direction and possible spin of the shot
Phase 2 - The Setup
Here we are looking for anything that will tell us about ball direction. By studying our opponents we can tell what type of leading footwork patterns they use to hit certain directional shots! A closed stance for instance on a backhand topspin will not likely see the ball go crosscourt!
What do we look for?
Having a focus on the hips this moves swiftly to the torso and upper body. We continue to focus here until the upper body has completed its unit turn fully. Our peripheral focus checks out the placement of the leading foot to help determine possible direction!
How does this help me?
This tells you of the likely direction the ball maybe hit.
Phase 3 - Hit to Contact
This phase gets us looking at the swing path to contact to bring us further along the anticipation path.
What we look for?
From the upper body our focus moves to the arm and racket and finishes at contact point
How does this help me?
At this stage we should know spin and possible depth of shot.
Phase 4 - The Hit
This phase confirms everything we think we now know about the shot. When we get to know our opponent more we can read more and advance to a more anticipated game and winning outcome!
What we look for?
From the contact point we watch the racket just past here then pick the ball up to focus whilst our peripheral vision stays with the player to pick up on balance and movement.
Great exercises for tracking the ball i have given on the serve anticipation lessons however....
On the opponents hit say CON on the bounce CEN on your hit TRATE.
Alternately count between contact point hits from racket to racket
Take a Phase at a time and practice away
Again this will be apart of my up and coming anticipation course that you can book in early January. Only 12 places available.
Have fun with it and i anticipate more wins coming your way!
Andy
To continue our journey from the serve lesson i now progress onto groundstrokes.
Dont forget our aim is to get you looking around for less cues but equally important at the right cues to gain more anticipation! Also remember this is how we view our opponent hitting the ball!
Again i am going to split this up into 4 phases
Phase 1 - The Look
Here our aim is to pick up everything before the start of the upper body movement and this carries on until the player makes their first foot movement.
What do we look for?
Here we determine the possible grip to be used and keep a focus on our opponents hips for a hint of direction they will move to. I understand that they will move to where you have hit the ball but this doesnt tell you that they may be a little more defensive or aggressive in their shot making, nor whether it will be an inside in or inside out shot!
How does this help me?
This tells you about player direction and possible spin of the shot
Phase 2 - The Setup
Here we are looking for anything that will tell us about ball direction. By studying our opponents we can tell what type of leading footwork patterns they use to hit certain directional shots! A closed stance for instance on a backhand topspin will not likely see the ball go crosscourt!
What do we look for?
Having a focus on the hips this moves swiftly to the torso and upper body. We continue to focus here until the upper body has completed its unit turn fully. Our peripheral focus checks out the placement of the leading foot to help determine possible direction!
How does this help me?
This tells you of the likely direction the ball maybe hit.
Phase 3 - Hit to Contact
This phase gets us looking at the swing path to contact to bring us further along the anticipation path.
What we look for?
From the upper body our focus moves to the arm and racket and finishes at contact point
How does this help me?
At this stage we should know spin and possible depth of shot.
Phase 4 - The Hit
This phase confirms everything we think we now know about the shot. When we get to know our opponent more we can read more and advance to a more anticipated game and winning outcome!
What we look for?
From the contact point we watch the racket just past here then pick the ball up to focus whilst our peripheral vision stays with the player to pick up on balance and movement.
Great exercises for tracking the ball i have given on the serve anticipation lessons however....
On the opponents hit say CON on the bounce CEN on your hit TRATE.
Alternately count between contact point hits from racket to racket
Take a Phase at a time and practice away
Again this will be apart of my up and coming anticipation course that you can book in early January. Only 12 places available.
Have fun with it and i anticipate more wins coming your way!
Andy
Friday, 17 December 2010
Thursday, 16 December 2010
British Tennis Latest News Dec 2010
http://www.guardian.co.uk/sport/2010/dec/15/lta-elite-mass-participation-tennis
Click the link above and read all about it!
Is it about time?
Click the link above and read all about it!
Is it about time?
The Art of Anticipation - The Serve
Have you ever wondered why the very best of players of any level can anticipate that little bit quicker than most?
The answer lies in where to look effectively and efficiently! While most lower level players and those untrained in this area look at too many cues the best of the best narrow this down to a mere few!
By looking at a cued chain of events, i can guarantee you will be able to read direction, spin and pace that extra few percent quicker than most. An extra few percent at the highest echelons of the game is absolutely huge!
Lets take the serve
I am going to split this up into several phases....
Phase 1 - The Look
This is where our opponent is getting ready to serve. They have made their decision and stepped up to the plate ready to deliver a respectable serve.
What do we look for?
Here we can check out possible grips. But also look from the shoulders position to the hips to the feet. Here we are commiting to a general body search to see if the set up will give us any clues as to the type of serve they will deliver. Remember some players change a body part to some degree or other without realising to achieve certain spins, placements or to create more power.
What do i do?
Get into your athletic position and mentally prepare yourself to return the ball
Phase 2 - The Set Up
At the start of the arm motion to place the ball on its journey to its apex is where we begin our next set of cues and clues.
What do we look for?
Check out the arc of the ball arm, at what stage is the ball released? On its journey up where is the ball in relation to the players body?
What do i do?
Take a step forward or move your feet in the way you have for your return of serve routine
Phase 3 - Hit to Contact
This phase is all about the co-ordination chain on the extension part up towards the ball.
What do i look for?
Here we are focused on the racket arm and rackets journey towards the ball. Our focus starts at the journey and ends at the contact point
What do i do?
The split spring step differs with timing for different players. However, i advise to split spring as the racket is at the lowest part of the take back prior to being thrown at the ball.
Phase 4 - The Hit
This phase is purely about tracking the ball from the contact point to our hit
What do i look for?
We should now be tracking the racket just slightly past the contact point and then pick up the ball to focus on as it is on its journey towards us.
What do i do?
Use a Y formation return, move forwards and towards the ball to cut off the return.
There are many ways to 'watch the ball'.....
Try watching the bottom of the ball
Pick out the shadow on the ball
I am sure there are many others that you know however the above work to a higher level!
In order for theses phases to work, you need to practice them one at a time. From then on you too will automatically be looking in less areas and responding more towards a winning game!
This will be one of the many courses i will be running in 2011. Keep an eye out and until next time, happy tennis.
Andy
The answer lies in where to look effectively and efficiently! While most lower level players and those untrained in this area look at too many cues the best of the best narrow this down to a mere few!
By looking at a cued chain of events, i can guarantee you will be able to read direction, spin and pace that extra few percent quicker than most. An extra few percent at the highest echelons of the game is absolutely huge!
Lets take the serve
I am going to split this up into several phases....
Phase 1 - The Look
This is where our opponent is getting ready to serve. They have made their decision and stepped up to the plate ready to deliver a respectable serve.
What do we look for?
Here we can check out possible grips. But also look from the shoulders position to the hips to the feet. Here we are commiting to a general body search to see if the set up will give us any clues as to the type of serve they will deliver. Remember some players change a body part to some degree or other without realising to achieve certain spins, placements or to create more power.
What do i do?
Get into your athletic position and mentally prepare yourself to return the ball
Phase 2 - The Set Up
At the start of the arm motion to place the ball on its journey to its apex is where we begin our next set of cues and clues.
What do we look for?
Check out the arc of the ball arm, at what stage is the ball released? On its journey up where is the ball in relation to the players body?
What do i do?
Take a step forward or move your feet in the way you have for your return of serve routine
Phase 3 - Hit to Contact
This phase is all about the co-ordination chain on the extension part up towards the ball.
What do i look for?
Here we are focused on the racket arm and rackets journey towards the ball. Our focus starts at the journey and ends at the contact point
What do i do?
The split spring step differs with timing for different players. However, i advise to split spring as the racket is at the lowest part of the take back prior to being thrown at the ball.
Phase 4 - The Hit
This phase is purely about tracking the ball from the contact point to our hit
What do i look for?
We should now be tracking the racket just slightly past the contact point and then pick up the ball to focus on as it is on its journey towards us.
What do i do?
Use a Y formation return, move forwards and towards the ball to cut off the return.
There are many ways to 'watch the ball'.....
Try watching the bottom of the ball
Pick out the shadow on the ball
I am sure there are many others that you know however the above work to a higher level!
In order for theses phases to work, you need to practice them one at a time. From then on you too will automatically be looking in less areas and responding more towards a winning game!
This will be one of the many courses i will be running in 2011. Keep an eye out and until next time, happy tennis.
Andy
Sunday, 12 December 2010
The life of a tennis coach week 49-2010
Erm........
Where did the week go?
I have been busy with not much coaching but planning, i am about to produce a 6 month coaching programme for continuing education that will be to the highest level with some top names coming over from abroad to come and share their knowledge with you all. Of course this wouldn't be for free but lets face it quality comes at a price!
I have been busy writing a mental toughness training programme for Ani Mijacika alongside this that is progressive and fulfilling. Here my goal is to get her playing effectively and efficiently on court from match to match until she reaches the top. Something that she is totally capable of!
Not forgetting the ability to try and get Tennis Mind up and running alongside this and a final project called Tennis 2020 - will give you more details on this when i have this up and running. Fantastic idea and some great funding behind it as well!
Great to see a good pal of mine on the CCA to Senior Upgrade Course, i think with myself and Phil Vivian on the course alongside the brain that is Les Mellor we will have a great time.
Will get some of these articles to you soon
Have fun all and have a great week
Andy
Where did the week go?
I have been busy with not much coaching but planning, i am about to produce a 6 month coaching programme for continuing education that will be to the highest level with some top names coming over from abroad to come and share their knowledge with you all. Of course this wouldn't be for free but lets face it quality comes at a price!
I have been busy writing a mental toughness training programme for Ani Mijacika alongside this that is progressive and fulfilling. Here my goal is to get her playing effectively and efficiently on court from match to match until she reaches the top. Something that she is totally capable of!
Not forgetting the ability to try and get Tennis Mind up and running alongside this and a final project called Tennis 2020 - will give you more details on this when i have this up and running. Fantastic idea and some great funding behind it as well!
Great to see a good pal of mine on the CCA to Senior Upgrade Course, i think with myself and Phil Vivian on the course alongside the brain that is Les Mellor we will have a great time.
Will get some of these articles to you soon
Have fun all and have a great week
Andy
Sunday, 5 December 2010
The life of a tennis coach week 47/48
Wow a whole two weeks without reporting in and being snowed in too!
Absolutely no excuse except that the schools were closed and i had a fun packed snow week with my two wee girls! So two weeks in one of my personal coaching life and i promise lots of articles to come this month.
I have to ask is coaching a dying trade here in the UK, are organisations that train coaches getting enough coaches coming through the doors? or are there too many providers out there giving coach education?
Well starting next year i will also throw my hat into the ring and having gained clearance to run coach education courses with licence points, we are all steam ahead! Took a bit of doing but we are for sure there!
I have enlisted the help of some ex tour players to help out and give you a great insight into what is really needed to coach players. Most organisations are busy educating in how to become better coaches, in a different edge i am going to work from the view of the players and have coaches learn from this.
At the same time i have hopefully gained the likes of Izo Zunic to blog about his time currently on the tour with Ani Mijacika who reached 224 in her first year of turning pro. I am currently working on a personalised psychology programme for them both and look forward to working with them next year to reach the top 10 at least!
The site Tennis Mind is coming along and i am flying through the articles to get this up and running although for your membership i have decided to give these for free.......
Absolutely no excuse except that the schools were closed and i had a fun packed snow week with my two wee girls! So two weeks in one of my personal coaching life and i promise lots of articles to come this month.
I have to ask is coaching a dying trade here in the UK, are organisations that train coaches getting enough coaches coming through the doors? or are there too many providers out there giving coach education?
Well starting next year i will also throw my hat into the ring and having gained clearance to run coach education courses with licence points, we are all steam ahead! Took a bit of doing but we are for sure there!
I have enlisted the help of some ex tour players to help out and give you a great insight into what is really needed to coach players. Most organisations are busy educating in how to become better coaches, in a different edge i am going to work from the view of the players and have coaches learn from this.
At the same time i have hopefully gained the likes of Izo Zunic to blog about his time currently on the tour with Ani Mijacika who reached 224 in her first year of turning pro. I am currently working on a personalised psychology programme for them both and look forward to working with them next year to reach the top 10 at least!
The site Tennis Mind is coming along and i am flying through the articles to get this up and running although for your membership i have decided to give these for free.......
· Psychology Articles Library
· Free psychology e-books
· Psychology Tools to improve your game
· Psychology games and drills
· Off and on court activities
· Editable forms for you to utilise
· Video clips
· Regular Tennis Mind Newsletter
· Free access to a 12-week Basic Tennis Psyche Course
· Free Visualisation Course
· Free Goal Setting Course
· Discounts on products and courses
AND thats just for starters. I will add more as the weeks and months go on!
AND thats just for starters. I will add more as the weeks and months go on!
The site is currently under construction and should be ready early next year. If you are interested i am giving the first 10 memberships for free (priced at £49.99).
I have a coach ed course in Cambridge tomorrow with Developing Physical Fundamentals in Mini Tennis - I will post the handout on my website when i have finished.
In the coaching department i have picked up some part time work at my old club which will always produce more hours during the day. Schools programme is big next year and i have also tapped into more funding for the year that should see great fruition, wonder if i can persuade them to pay me enough to set up the coaching academy i have planned! It seems as though it wont be that difficult talking to the person in charge!
I managed to play 8 sets the week prior and started playing well, the following week started well 2 sets and 2 hours training with 4 hours coaching on the Monday before the down pour of snow from hell!
As it stands we had 3 foot of snow but that should be gone by Wednesday.
Right back to work and back to tennis before Christmas sets in!
Busy week ahead coaching or not and some coaching dvd's to view from America that i had sent to feedback on. Looking forward to the remainder of the year and the final kids christmas party of which i will present my half hour magic show at!
Have fun and more articles on the way starting tomorrow!
Monday, 22 November 2010
The Mindset of a Winner!
As a player this is something that you would love to have as a coach something that you would love to be able to teach.
For many it is tough to be able to win when only a few games away from the certain victory. Sure you may have been playing well up until the score of perhaps 4-2 serving but we have no idea how the rest of the match will pan out. Perhaps you have the mindset that having worked so hard that you can sit back and take it easy as you should now go on to win this encounter! Maybe you think it is time to change tactics and try and finish your opponent off or worse still try and protect your lead with different variables in your tactical play?
How about coming back from behind to take the match literally from behind?
Tennis has many momentum swings, many rides on the roundabout of scoreline, things can change in an instance, your thoughts could get in the way of your play – literally! Points arent linked together, one is a friend to another, they now nothing of the previous or the future point. Except our mind may make it so!
How can we even begin to understand this? When does these switches occur and how can we prevent them? Why do they happen, are they on a conscious or non-conscious level?
For all players its about evaluating your beliefs and expectations when in a specific situations during the match. What do you believe you will accomplish when having worked your way to a comfortable lead in the penultimate set? What is your expectation when on the brink of losing the match?
The key is to check out your belief system when in key situations, tough matches, easy matches, tie breaks, write down your beliefs, your expectations, your thoughts and let them go! That’s right forget about them all they are of no use to you at anytime in your sport if you are to achieve peak performance.
The key is to check out your belief system when in key situations, tough matches, easy matches, tie breaks, write down your beliefs, your expectations, your thoughts and let them go! That’s right forget about them all they are of no use to you at anytime in your sport if you are to achieve peak performance.
Let your thoughts enter and be gone just as quick with out any personal or emotional attachment to them. Easier said than done but alas nothing that cannot be trained!
Psychology isn’t for players when there are difficulties, the best utilise these strategies in their game throughout their careers, from an early age!
In your following matches write down the problem areas and check to see if you have any attachments to these. Any beliefs surrounding these situations and learn to just let them go so that you can play in purely the present and the now!
Saturday, 20 November 2010
The life of a tennis coach week 46-2010
Coaching Hours - 38
Sets played - 8
Sets played - 8
Training undertaken - 8 hours
Books read - 5 chapters
Rained off sessions - 1 (not bad!)
What a great week and my most productive since starting work at the club. Certainly my busiest yet!
Cold, wet, worn out but most busy and most enjoyable. I have set a goal to play at least 6 sets per week to get in match mode for next year and the vets tour. Any more is a bonus.
This blog in the midst of reading now reaches out to 24 Countries around the world, i hope you enjoy the articles, chats and extra bits i put in. Comment when you want and lets start some more interesting threads about coaching or playing.
I have managed to nail down another £900s funding for the club and working in schools which all helps to spread the word to the masses! Christmas tennis camp all set and sorted along with the kids club christmas party with my good self partaking in a half hour magic show slot. A sideline from my childhood days now spanning nearly 35 years lol, must join the magic circle at some stage!
I have started work on a Tennis Mind concept that will see fruition early 2011 based on psychology work for players, coaches and parents of players! I will bring you more news on this as soon as i can and it looks as though the start of a new lecturing career is due to start next year outside of what i used to do! Exciting times and as i said in an earlier addition the Winter is for taking stock and getting ready to reap in the Spring!
A great two weeks of around christmas planned of family time and then to hit 2011 with a bang! Seems a bit early but cant wait for the break to recharge the body and batteries!
One more week and my Mental Coaching Course i have been attending will have finished and that's another string to my bow! Amazing that at the age of 39 my learning has never stopped, i will be happy once i get my head around the Russian language again and get to speaking this again!
Will be back with more articles later
Enjoy
Andy
Thursday, 18 November 2010
Wednesday, 17 November 2010
The Psychological make up of Elite Athletes
Have you ever wondered what is the difference between a top class athlete and one that just doesn't manage to break through that final barrier?
Elite Athletes have....
More Confidence
Great Arousal Self-Regulation
Better Communication Abilities
More Positive Thoughts
More Determination or Commitment
They find the following concepts most useful in making their way to the top.
In no particular order...
Great Arousal Regulation
Use the abilities of Visualisation
Understand Confidence Building Mechanisms
Know how to Increase Motivation
Have a great knowlegde of Attention or Concentration exercises
Can control Self Talk to great benefit
and
They understand the importance of Mental Plans to full effect
My twelve week course covers alot of the above for on and off court scenarios and i am currently in the midst of producing a more advanced version.
I have many players of all abilities apply for mental skills training, if you want or need a consultation then feel free to contact me. enquiries@andytennis.co.uk
Andy
Elite Athletes have....
More Confidence
Great Arousal Self-Regulation
Better Communication Abilities
More Positive Thoughts
More Determination or Commitment
They find the following concepts most useful in making their way to the top.
In no particular order...
Great Arousal Regulation
Use the abilities of Visualisation
Understand Confidence Building Mechanisms
Know how to Increase Motivation
Have a great knowlegde of Attention or Concentration exercises
Can control Self Talk to great benefit
and
They understand the importance of Mental Plans to full effect
My twelve week course covers alot of the above for on and off court scenarios and i am currently in the midst of producing a more advanced version.
I have many players of all abilities apply for mental skills training, if you want or need a consultation then feel free to contact me. enquiries@andytennis.co.uk
Andy
I Quote....
It wasn't till i got my mental skills together could i use my physical skills
Roger Federer
Roger Federer
The Secret to Becoming a Great Player - Silvija Talaja
I'll be honest. There is no magic formula to tell you about how to become great player. But if you want try to become a pro, be ready for some seriuos hard work on your body and mind. If your goal is to get in top 100 in world, like this is the case with many girls that i am curently coaching then this should be the way of life.
Every part of your day should be adjusted and focused to be and feel better on practices and matches. Here is typical day during preparation sessions for these girls:
8:00 breakfeast
9:00 streching, warming up, jumping roap, thera bend(for arms)
10-12 tennis
13:00 lunch
15:30 streching, warming up
16-18 tennis
18-19 stretching, excercises for core (stomach/back) or we do running excercises for 1 hour as sprints, changing directions, reaction drills, medicine ball. We do this 1 hour, no breaks. Just short, intensive workout.
20:00 dinner
This is one of the days in preparation phase.
Of course tennis practices are changing with time. On begining we do lots of work on timing, foot work, depth, aiming for wide parts of court. But with time they do lots more games, points, matches with different hitting partners. Every excercises that we do or game we try to make them with pressure. So girls are counting points, challenging each other and pushing eachother to become better. And those who lose usually do some push ups (the girls actually like this and this makes them work harder). This makes hard work fun and they commite more to excercises.
I told girls they should be ready that they will feel tired, sore, not motivated, heavy feet, in pain sometimes. But that is the time they should be strong and give their maximum, whatever that maximum is on that day. Coz on pro tour it will be plenty of days feeling like this. Every week on the tour players change citys, lands, climates, balls, courts, different conditions. So players shall be ready for all kind of circumstances.
And they feel lots of times tired and heavy on they feet. But its what you give from your mind and body on that day it will count on the end.
I always say; "its easier to win when you play your best and feeling good, but to win a match playing poor and feeling bad, that is the art and the possessor of a great mind.
Every part of your day should be adjusted and focused to be and feel better on practices and matches. Here is typical day during preparation sessions for these girls:
8:00 breakfeast
9:00 streching, warming up, jumping roap, thera bend(for arms)
10-12 tennis
13:00 lunch
15:30 streching, warming up
16-18 tennis
18-19 stretching, excercises for core (stomach/back) or we do running excercises for 1 hour as sprints, changing directions, reaction drills, medicine ball. We do this 1 hour, no breaks. Just short, intensive workout.
20:00 dinner
This is one of the days in preparation phase.
Of course tennis practices are changing with time. On begining we do lots of work on timing, foot work, depth, aiming for wide parts of court. But with time they do lots more games, points, matches with different hitting partners. Every excercises that we do or game we try to make them with pressure. So girls are counting points, challenging each other and pushing eachother to become better. And those who lose usually do some push ups (the girls actually like this and this makes them work harder). This makes hard work fun and they commite more to excercises.
I told girls they should be ready that they will feel tired, sore, not motivated, heavy feet, in pain sometimes. But that is the time they should be strong and give their maximum, whatever that maximum is on that day. Coz on pro tour it will be plenty of days feeling like this. Every week on the tour players change citys, lands, climates, balls, courts, different conditions. So players shall be ready for all kind of circumstances.
And they feel lots of times tired and heavy on they feet. But its what you give from your mind and body on that day it will count on the end.
I always say; "its easier to win when you play your best and feeling good, but to win a match playing poor and feeling bad, that is the art and the possessor of a great mind.
Sunday, 14 November 2010
The Art of Self-Talk
Following on with our 'Art of...' blogs i am adding this to the library....
It is said that the average person has about between 12,000 to the deepest thinkers that excel in the region of 60,000 thoughts per day! With the figure of 80% of these being negative being bounded around!
As people we have two types of personal dialogue happening, inner and outer whereby some of our inner thoughts sometimes in the heat of competition make it to the outside! Whether we keep our thoughts in and bottle them up or burst them out into the open during times of duress or pressure, fact is fact negative self-talk affects our performance in a detrimental way whereas positive self-talk helps our performance in a more excelling way.
Bearing in mind that the body mind and emotions are all encompassing (or as athletes we need to make them so), all 3 need to be congruent for a superior performance. After all it is no good feeding our minds with positive self talk if our bodies or even emotions do not concur!
If we are not feeling it that day with our performance no amount of positive self-talk will help. What we need to do is dig deep in our well and figure out what it is that is hindering our thoughts and mind. From a tired body to lack of nutrition or hydration, the reasons can be varied and many. Our jobs as coaches and athletes is to work through this and realise what we need to do, think and be in order to perform to the higher echelons of our game.
Ultimately our body actually can perform very well without our mind giving it instructions, we can play the game of tennis through our hours, days and years of pounding the courts without the constant verbal chatter of our inner voice.
I will set you a task – Go play a set of tennis without thinking except for that which you are required to through your set plays and routines. Do not get down on yourself when you miss but utilise the end of shot routines, do not get excited when you play well, just let the whole thought process pass like clouds in the sky. Become aware or your thoughts and let them go! See how this affects your play! I have termed this exercise ‘No Think Tennis’.
The Zone State
If we were to try and access the Zone in any way or form, then we need to place ourselves as far away from any discerning or negative or even positive thoughts as possible. Any type of thinking takes us away from the present moment. All inner dialogue is thoughts from the past or for the future, we can learn from the past and plan for the future but ultimately it’s the now that is of the utmost importance in a game.
The body performs to its best when not being told what to do, imagine if your mind told you how to walk every step of the way! To be able to be at one with body, mind and emotions is not easy but for peak athletic performance to happen then we need to train for this. Or as the saying goes we need to play out of our mind or out of our skin! The mind is however an all powerful being that hates to let go or lose control this is why activating a zone state is not easy or within everyone’s reach at beck and call. But at the same time it is not impossible!
The real question is how can we get the mind to trust the body enough to let us be and do?
Any exercise that helps us to quieten the mind will help from meditation to even just immersing ourselves in a book or film! However the problem here is we need to relax the mind whilst exercising!
Try some of the exercises below
• Concentrate only on an inanimate object like a tennis ball and see how long it takes for the mind to waver
• Run on the treadmill and think of only one scene in your mind like a beach, forest etc…. without changing your scenery
• Sit and breathe and think only of one object, rally and concentrate on only your breathing
• Rally with a partner and think of only one area of your game for instance footwork
• Become aware of your negative thinking, play a set against someone tougher than you and fill your pockets with paper clips, move these from one to the other on change arounds place these by your racket bag and count up at the end of the match, you will see how this simple awareness exercise helps you over time.
• Have a partner chart how many points you lose after a negative outburst or look!
There are many more but that will keep you going for now. Good luck and Happy thinking or not as the case maybe!
It is said that the average person has about between 12,000 to the deepest thinkers that excel in the region of 60,000 thoughts per day! With the figure of 80% of these being negative being bounded around!
As people we have two types of personal dialogue happening, inner and outer whereby some of our inner thoughts sometimes in the heat of competition make it to the outside! Whether we keep our thoughts in and bottle them up or burst them out into the open during times of duress or pressure, fact is fact negative self-talk affects our performance in a detrimental way whereas positive self-talk helps our performance in a more excelling way.
Bearing in mind that the body mind and emotions are all encompassing (or as athletes we need to make them so), all 3 need to be congruent for a superior performance. After all it is no good feeding our minds with positive self talk if our bodies or even emotions do not concur!
If we are not feeling it that day with our performance no amount of positive self-talk will help. What we need to do is dig deep in our well and figure out what it is that is hindering our thoughts and mind. From a tired body to lack of nutrition or hydration, the reasons can be varied and many. Our jobs as coaches and athletes is to work through this and realise what we need to do, think and be in order to perform to the higher echelons of our game.
Ultimately our body actually can perform very well without our mind giving it instructions, we can play the game of tennis through our hours, days and years of pounding the courts without the constant verbal chatter of our inner voice.
I will set you a task – Go play a set of tennis without thinking except for that which you are required to through your set plays and routines. Do not get down on yourself when you miss but utilise the end of shot routines, do not get excited when you play well, just let the whole thought process pass like clouds in the sky. Become aware or your thoughts and let them go! See how this affects your play! I have termed this exercise ‘No Think Tennis’.
The Zone State
If we were to try and access the Zone in any way or form, then we need to place ourselves as far away from any discerning or negative or even positive thoughts as possible. Any type of thinking takes us away from the present moment. All inner dialogue is thoughts from the past or for the future, we can learn from the past and plan for the future but ultimately it’s the now that is of the utmost importance in a game.
The body performs to its best when not being told what to do, imagine if your mind told you how to walk every step of the way! To be able to be at one with body, mind and emotions is not easy but for peak athletic performance to happen then we need to train for this. Or as the saying goes we need to play out of our mind or out of our skin! The mind is however an all powerful being that hates to let go or lose control this is why activating a zone state is not easy or within everyone’s reach at beck and call. But at the same time it is not impossible!
The real question is how can we get the mind to trust the body enough to let us be and do?
Any exercise that helps us to quieten the mind will help from meditation to even just immersing ourselves in a book or film! However the problem here is we need to relax the mind whilst exercising!
Try some of the exercises below
• Concentrate only on an inanimate object like a tennis ball and see how long it takes for the mind to waver
• Run on the treadmill and think of only one scene in your mind like a beach, forest etc…. without changing your scenery
• Sit and breathe and think only of one object, rally and concentrate on only your breathing
• Rally with a partner and think of only one area of your game for instance footwork
• Become aware of your negative thinking, play a set against someone tougher than you and fill your pockets with paper clips, move these from one to the other on change arounds place these by your racket bag and count up at the end of the match, you will see how this simple awareness exercise helps you over time.
• Have a partner chart how many points you lose after a negative outburst or look!
There are many more but that will keep you going for now. Good luck and Happy thinking or not as the case maybe!
Saturday, 13 November 2010
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