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Pressures of the BIG Game
This post was written for Team Fierce (a women’s Alta tennis team, who faces their biggest opponent this weekend) Good Luck Ladies!
It’s not the Super Bowl…the World Series…or the U.S. Open but the pressure of winning a big match against your biggest competitor can cause some anxiety, nervous tension and leave you a little out of sorts.
I could go into a long discussion about where pressure comes from and why, but what’s really important (in this moment) is how to overcome it and play your game. So with that in mind, here are three tips to keep the anxiety down, transform the nervous tension into controlled excitement and leave you with the ability to play your game.
1. Keep your focus on the court
Which means: nothing else exists outside of the court (teammates, family, coaches, etc). If you find yourself thinking about ANYTHING other than, ‘what is my next move,’ then bring yourself back by having key words that steer you back [“back on the court,” or “court focus…”]. Find the phrase that works for you.
2. Let go of expectation and outcome
Which means take the focus off whether you win, get the point for the team, or make a mistake. All of these just add unnecessary (self-imposed) pressure. Instead, put the focus on execution and the process (not getting mechanical and technical) but by setting small goals- ‘Watch the ball’… ‘Small short steps to get to the ball’… ‘Move with my partner’.
3. Refocus by using the 3 R’s
This is one of the most important steps. First Recognize when you are distracted…Regroup by letting the last point go…have STM (Short Term Memory) and then Refocus by bringing yourself back to the court or bringing yourself back to what’s important in the moment (serving… returning the serve… moving with your partner).
One last tip that has proven to be effective: If you win or lose the first set, wipe the slate clean, put that set behind you, and act as if it’s the first set. The logic here is that if you start over when you’re winning, it keeps you from getting over confident, playing down, and losing focus. If you start over when you have lost the first set, it keeps you up and confident that you can still win; it keeps you from tensing up (“oh, I’ve got to win this set or it’s over”) and it allows you to play offensively as oppose to always being on the defense.
Now keep in mind Mental Training is just like physical training, it takes practice. It’s not magic…it works ifyou work it…and then it becomes MAGIC! Start practicing how to Focus and Refocus at practice and in your daily lives. Also try Visualizing…seeing yourself hit the perfect serve, the perfect shot or moving as if you are connected to your partner.
Here’s to a good match Sunday ladies!
Be CONFIDENT…FOCUSED…and FIERCE!!!
WE GOT THIS!!!
Coach Valarie
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