Mental Moment-The Basic 3’s of Performance

I wrote this article for Tennis Pro Magazine so it’s geared toward tennis but since these are the basic 3’s for any performer decided that I would use this as information for my blog today.

Q: what is the most helpful thing I can give an athlete to keep them out of their head, focused and ready to play?

A: all players should have the basic 3’s: a pre-performance routine, a pre-serve routine and a way to re-focus between each point.

1. For a pre-performance routine to be the most effective you have to help your player understand how much physical & emotional energy they need prior to a match (any performance). If they are ‘jittery’ they probably need to relax and if they appear ‘lazy’ they probably need energy. Other important reasons behind having a pre-performance routine include: to focus, get centered, let go of extrinsic motivation and build confidence. A pre-performance routine can include music, stretching, mantras, deep breathing and imagery.

2. A pre-serve (pre-foul shot, pre-pitch, pre-song) routine and refocusing between each point (events, songs, tricks) are similar to a pre-performance routine but they are really designed to distract your players from should have, what if, worries, doubts, the score…basically thinking too much. That thinking will destroy them. Having routines allows players to have control and be present.

Nadal is infamous for his pre-serve routine. Here it is on You Tube: http://youtu.be/FpNw1LuHa5s Its worked for him.

3. Refocusing between points is the most difficult of the three. Why? An action has just happened and your critical voice wants to immediately speak to you. You have control over that critical voice but because you’ve been conditioned to respond critically it takes a little more practice to change.

As soon as the point is over my 4.0 player looks down and fiddles with his strings while saying his mantra. My professional tennis player uses her mantra over and over until she gets to her towel. Anytime her minds wanders she gently brings it back to her mantra. She towels off in a certain order and goes back to her mantra.

These are the basic 3’s necessary for every tennis player (performer). They should be developed specifically for each player and need to be used in practice and matches. Why do you think that’s important?

Stay focused on the present!

Dr. Michelle

Photo credit: commons.wikimedia.org