You've had a terrible day at work. Whatever could go wrong did go wrong. Now you're running late and you have an important team tennis match in less than an hour. How do you clear away the chaos of the day so you can focus on playing your best?
... Experienced players develop precise routines for preparing for competition. Here's how you can establish your own technique for shutting out life's myriad distractions.
... 1. Prepare the night before
Make a checklist of everything you need for a match. Pack your gear before you go to bed; make sure you have towels, grip tape, a change of clothes and anything else you may need. Think about the weather forecast and consider what clothing will be appropriate. If you know you won't have time for dinner before playing, pack energy bars. This all may seem tribial, but if you have to run around at the last minute looking for a can of balls or your sunglasses, it adds to your sense of stress, and your body may never settle down before or during a match.
... 2. Set aside some quiet time.
This will help you connect that powerful link between your thoughts and physical performance. You need to spend time settling down. This quiet time can be before you get in the car, during the drive to the court or even at the court before you play. Music can help, too -- play something inspirational and relaxing.
... 3. Arrive early.
You need to give your body a chance to adjust to the environment. Getting to the court just under the wire adds more stress.
... 4. Have a stretching and warm-up routine.
This is called "detoxifying" because it helps clear the clutter from your mind and allows you to focus. Go through this routine each time you play and it will become a countdown to peak performance.
... 5. Stabilize your blood sugar level.
Make sure you've had something to eat in the previous four to six hours. If you won't have time for dinner, have a sports drink or energy bar. Also, ensure that you're hydrated. You should be drinking enough water before a match so that you never feel thirsty while you're playing.
... 6. Learn something from the match.
Leave on a note of optimism, even if you lost badly. What can you do better the next time you play? What strokes or techniques do you need to work on? This is an important step in preparing for your next match.
MENTAL BREAK
In your quiet time before a match, you should:* Review why this match is important. Normally, your body won't respond and really mobilize if you don't feel the task is worthwhile.
** Set out performance goals and objectives. For instance, you want to serve and volley more, or you want to get more first serves in. Focus on the process, not the outcome.
*** Use imagery to see how it will happen. Visualize yourself making the shots and playing well.
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