Analysing my skill level, I would be at an ITN number of 4 working into 3. My strengths include a fast and mostly consistent first serve ranging from 170 to 190km/h, as well as a difficult to hit second serve due to large amounts of ‘kick’ or topspin. Other strengths include a big forehand which I am able to generate large amount of topspin, power and depth from, a solid volley game which my tall physical build enables me to excel at and the ability to determine an opponent’s weaknesses and use them to my advantage.
Given my strong game, there are however certain weaknesses in it. Although consistent, I have trouble generating pace on my backhand which in some cases gives the opponent more time to recover. Another weakness that must be addressed is my developing mental game. When put under pressure, I tend to play hesitantly and lose a lot of pace on my serve in order to keep it consistent. My shots are more rushed and generally overplayed and unnecessary to the situation. Due to the rush of adrenaline from my nerves, I tend to exert more energy and tire more easily.
To improve upon these areas, there is not much about my technique that can be changed. Repetition and practice must be enforced to help strengthen my backhand and to make shots more ‘autonomous’ and natural. Fitness is another key aspect which requires training; cardio work is required to help improve my lung capacity and enable me to sustain myself in long rallies. But that is the physical aspect; the mental game requires a different approach.
In stressful situations, the technique of mental imagery or rehearsal comes into play. By picturing oneself executing the shot you are about to hit perfectly and exactly where you want it to go, it focuses concentration and helps to block out distractions; at the same time building confidence. During visualization, the brain is directing the target muscles to work in a desired way ().
In tennis, you are by yourself, one-on-one with your opponent. With actual point play only lasting anywhere from 6 seconds to a minute, between each point there is a short break where the player collects a ball if necessary and moves to the other side of the court to either serve or return. This is a vital moment in every tennis game. It is a chance for the player to regain composure, catch their breath and use the mental visualization technique.
In big points, visualizing my plan of where I am going to hit the ball and how I am going to hit the ball, especially on my serve, will enable me to concentrate better and help to calm my nerves. Giving me a better chance to win the point and building my confidence for when I am faced with similar situations.
The beauty to this technique is its ease and flexibility to be used any time; whether it is before a match, during a match, during training or in downtime. It does not require for you to go out of your way and assists in achieving the best possible form. The outcomes that I expect from consistently using this technique is to eventually be able to be able to block out all nerves and play to the best of my ability without mental factors interfering.
A great example of a player with strong mental ability is Roger Federer. He shows almost no emotion during his matches and is able to deal with pressure to win those important, tournament deciding points. There are many who have achieved the title of the world number one in tennis but many have also struggled to keep it. Roger Federer with his sound mental game managed to remain at the number one spot for a record of 237 consecutive weeks, smashing the previous record of 160 consecutive weeks by Jimmy Connor (). It is people like Roger that players must look up to as a positive role model.
Many players of all different sports can apply mental techniques. It is important not only to focus on the techniques and physicality of the sport but the mental side as well. A player with gifted physical ability is nothing without being able to concentrate and perform to their best at a consistent, high level. If you are striving to be the best, developing strong psychological strategies is a necessity.
