Total Champion
By Rhonda Winstead Brown

Nervous Nellie
Trick the Tennis Gremlin

Before a competition, jitters can get the best of us.

A bit of nervousness is expected, of course — the adrenaline rush from the impending battle.   But hard-core jitters can paralyze us and be our worst enemy.

A case of nerves is especially common when it comes to singles, because you’re alone out there.  No one on the court to give you a pep talk, to spread the responsibility for an impending loss.

There’s no we.  It’s just me –  exposed for all to see.

One superb method for alleviating the jitters before a match is preparation.

Don’t be taken unawares.  Getting caught off-guard by a surprisingly formidable opponent sends some players into cardiac arrest . . . from the sheer reputation of the player.  Knowing in advance doesn’t change that you must play this gal, but at least you can prepare your game plan, and forewarned is forearmed.  You can craft your plan by first recognizing your strengths and how they match up against your opponent’s. 

The same goes with your weaknesses.  How can you make yourself less vulnerable to her laser forehand down the line?  To her lazy dropshot?  How can you exploit her weaknesses.

And suddenly you’re less nervous because you’re already working to defeat your opponent and, consequently, reducing your nervousness.  But sometimes you do not have the luxury of knowing your opponent beforehand.  In that case, here’s an exercise worth exploring.

When off-the-chart  anxiety grips us – for whatever reason – I recommend a type of mental preparation called visualization.  Begin this several days before a big competition, or even earlier.

You mean I can have a practice session lying on the sofa for 10 minutes with my eyes closed?  You bet!

Visualize yourself on the court hitting perfect shots, up on your toes, moving quickly to every ball.  You hit a perfect slice backhand down the line. 

Hear the topspin whiz when you rocket that forehand crosscourt.  You are decisive and alert.  You hit crisp angles, just beyond your opponent’s reach.

You’re at the baseline about to serve.  Feel the racquet in your hand, shoulders relaxed, breathing controlled.  You bounce your ball three times as your pre-serve ritual.   Your mind visualizes your ball flying straight up the middle.

Now, you serve that ball and it lands just where you visualized.  Ace!

Sound too easy, like a gimmick?

Visualization is a proven technique that has helped world class athletes in all sports.  When we call on all our senses during the process, the effect is similar to playing an actual match.  Think of it as a dress rehearsal in your mind.

Set aside time and a quiet place and do it at least 5 minutes a day.  The sharper the images and the more use of all senses makes for more effective visualization.  You can even do it while waiting at a doctor's appointment or in carpool line--anytime you have a moment of relaxation.

Some players recall even the minutest details of past points from matches years before.  They conjure the smells of the court and still taste the salt on the lips from perspiration.  Again, the more you practice, the more skilled you become.

Although there are many benefits from visualization, perhaps the most valuable is that we see ourselves successful in this exercise.  And when we expect success, we are more likely to achieve it.

If we go into a match, not believing in our stuff, that is when we panic.  When that happens, especially in a singles match, we’re outnumbered – we now have two opponents  – the person on the other side of the net, and ourselves.

But the opposite is true as well – we can turn-around a match with positive visualization and gain ourselves as an ally.

Next week, I’ll give you a practical real-world example from my own court experience where on-court visualization can help turn a bad game into a great one.

Rhonda Winstead Brown is President of Total Champion, LLC and is a professional instructor at Raintree Country Club.  Address letters to Rhonda@totalchampion.com.