PreMatch
Write down a simple strategy. You can either do it on your phone, ipad, or with pen and paper.
Use the bathroom.
Make sure you have enough water to last the match.
Bring a banana or other fruit (no processed sweets like a candy bar)
30 minutes before the match do your warm-up routine. If you have the opportunity to hit some balls, you want to take it. If not, do a complete physical warmup. Include movement, agility, and light sprints, so you get your heart rate up and get your body energized.
Take five minutes to visualize yourself playing the match and competing in your optimal state of mind. To compete at a high level you need to bring intensity, courage, and a high level of energy. You want to balance that intensity with a state of calm. Picture yourself playing relaxed and aggressive tennis from the very start. See yourself stepping onto the court and moving with confidence and energy. When the match gets close, you will enjoy those moments and play your best tennis. You love playing tennis and, no matter what your result is, you are fortunate to be out on the court competing with all your heart.
Warm-up
Do the racquet flip/coin toss with your opponent before you warmup. If you have had a good warm-up and are feeling good, serving is usually the best option. If you don’t feel fully in the groove, receiving can be the best option. If one side is clearly worse than the other, consider picking the bad side first. You might be able to grab the first game and then have two games on the better side.
In five minutes, make sure to warm up all your shots, including volley and overhead,
Give your opponent a few slices, moonballs, hard shots, even a drop shot. Try to determine their weaknesses. See how well they move. Determine if they have trouble with any particular shots.
Between Points
Use the time between points to reset and relax your mind. Follow these steps:
- Analyze the point that you just completed. What adjustments could you have made in your technique or strategy.
- Notice what you are feeling in your body. Are you angry? Nervous? Excited? Flat? Any emotions you feel will relate to a physical feeling in your body. So if you are angry with yourself, just take a moment to notice and name what you feel. Maybe your cheeks are clenched. Or you are tensing your shoulders. Just notice what is present for you.
- Reinforce the positive state of mind that you want to have to succeed. Say to yourself: “I am relaxed, I am confident, I am having fun.”
- Visualize where you will hit the serve or return of serve to start the point.
- Clear your mind. Focus on your breath. If you are serving, pay attention to how the ball feels in your hand. Or you can focus on how your body is shifting back and forth or bouncing as you ready yourself to accelerate into your return of serve.
Find a state of calm intensity to start each point.
Changeovers
Use the changeovers to do the following:
- Refine your strategy for the match. Are you making a lot of unforced errors? Does your opponent have a strength that is giving you trouble? Do you need to refine your pre-match strategy. Figure out the small adjustments you need to make to win a higher percentage of points.
- Make sure to stay hydrated and nourished. Don’t eat or drink too much. But make sure you are getting some water, particularly if it is a hot day.
- Relax. Visualize and reinforce the state of mind that you want to bring onto the court when you stand up and start playing again. You might need to pump yourself up. You might need to calm yourself down. This is a continual process that you will be participating in from the beginning to the end of the match! You will play your best tennis when you are relaxed. Relaxation comes from calm, rhythmic breathing.
Opening 2-3 Games
Find your rhythm. Figure out your opponent’s patterns. Get a lot of balls in the court.
In the first 2-3 games have conservative targets. Hit serves closer to the center of the service box and return of serves closer to the center of the court.
Make a lot of balls so you can get in a groove.
Make your opponent hit winners. Even if they get a few, work on finding a good rhythm on your shots. Stay calm. The match is won by the person who gets the last game, not the first few games.
Assess what your opponent likes to do.
If you get the right ball to win the point, take the opportunity.
First Set
If you are ahead in the first few games, stay with the approach that has worked for you.
If you are behind. Consider another approach. 1) Play more aggressively. 2) Bring your opponent to net. 3) More looping shots 4) Hitting angles 5) getting to net.
Start to dial in your shots. Have more aggressive targets. Attack the second serve. Be ready to move forward in the court and take advantage of weak shots.
Take your time between each point.
Call the score before every serve.
If your opponent doesn’t say the score before their serves, then you say it or ask them to say the score.
Second Set
In the first game of the second set, make sure you get your first serves and return of serves in play. Make the opponent work. The first game of any set is a time to reduce your unforced errors and use conservative targets. The key is to keep your intensity level at the start of a new set. Notice whether your tendency is to play it safe or go for risky shots. Find the right balance and keep your unforced errors to a minimum.
Final Set Tiebreakers
The key to success on a tennis court is finishing the match with your best tennis. Only you can decide how aggressively you should play on the big points. With experience you will understand the right approach. If you do not have a lot of match experience, then you want to focus on reducing unforced errors and making your opponent play. In a final set tiebreaker, get your first serves in play. Aim your returns closer to the center of the court. If you have an opportunity, then hit a good aggressive shot. If a good opportunity is not there, keep the ball in play. Be patient. Be determined to get the ball in play and force your opponent to hit a great shot to beat you.