Practicing For Mental Toughness

Mental toughness and physical toughness go hand-in-hand. One simply cannot be mentally tough without first developing his physical characteristics. All the best players out there have a "gotta want it" attitude. Whoever "WANTS IT" the most, usually wins. This person never gives up in the face of adversity. 

There is no easy and straightforward way to develop mental toughness although one drill that has worked for me (along with other players) is to place a physical exercise component prior to playing 2-3 sets. For example, players can do a timed 2-3 or 5 mile run (depending on level of fitness and age) PRIOR to playing a 2-3 set match. The player who wants it the most will usually win. With two players of equal will-power, both players will improve dramatically since they are forced to dig deep and develop a "never say die" attitude. If a long running course is not available, player can run on-court sprints for 30 minutes (or jump rope) and then play.

The key to this type practice is for the player to figure out ways for winning points most efficiently and to focus and fight for every point. Physical fitness begets mental toughness. This is also a useful drill given that tournaments often have back-to-back matches with 30 minute break in between. You can pull through a tough 3 set match against a seed in the first round and than have to grind out a match against a lesser player in the afternoon. A player needs to be tough enough to believe that he has done everything possible in order to defeat both opponents back-to-back.  

Other practices can involve playing sets without "proper" warm-ups. That is, the players just show up and start playing points. Often times, particularly at junior events, the players will not have a proper warm-up anyway due to lack of hitting partners or tennis courts (or traffic that precludes the player from showing up on time). So it's important for the player's to be ready from the word "GO".

In addition, players can play sets but switch rackets with their practice partner. Often times, the player will break all of his/her strings during the match and be forced to finish with a replacement racket. Similarly, vary the location of the practices - sometimes at the country club, other times at the local park, maybe someone's back-yard, indoors, clay, grass, carpet, etc. MANY junior tournaments (and even open or future events) are played at facilities that are comparable to public parks. Many are in fact played AT public parks. There will be people playing soccer on the adjoining field; families barbecuing; cars backfiring; and dogs barking/fighting. These are conditions to which the player must become accustomed. Until you reach the manicured lawns of Wimbledon, it's mental and physical "sink or swim."

A coach should not always tell the player in advance where you're meeting her. The purpose of these practices is to develop confidence that the player can win under any conditions on every court. Champions are made on the back-courts not stadium court so no need to practice there. Regardless of what the opponent or fate throws your way, you can figure out a way to pull through. 

Situational Awareness Practice

There is a distinction between cockiness and true confidence and it rests on the latter's knowledge the she has done everything possible to improve herself as a tennis player. A cocky player is often full of bravado that masks phobias and lack of confidence. A confident player does not need to shift attention away from her insecurities because she knows that she has practice for every situation imaginable. By having practiced under every condition, she can often identify the key points and adjust her game accordingly. In this regard, I would suggest playing practice games as follows:

a. Set where the server starts down 0-30 in every game. This is a normal set, but when you think how easy it is to get down 0-30 (e.g., a double fault and a good/lucky shot by the opponent), it is surprising that more players do not practice being in these situations and learning to win. Another variation would be for the server to start at 15-40. For advanced players, I recommend that the returner runs a sprint before his return game (e.g., a ten-ball). This will teach the player how to regulate his adrenaline and channel the energy towards winning the next critical points. 

b. Set where the server gets one serve. This is a variation on the 30-point game. To spice things up, I suggest adding a component where the returner has to do kangaroo jumps (or other form of physical exercise) for (i) every return missed or (ii), for advanced players, every return that lands inside the service line. 

c. Set where the server has to serve-and-volley on the first serve and the returner has to come in (chip/topspin-and-charge) on the second.

d. Set where the server has to win 6 points (rather than 2) in order to improve stamina. 

e. Set where the players start off at 30-30 every game. This is a great game for emphasizing the first 2 points of every game (since, in this instance, if you lose the first 2 points, you lose the game). 

f. Set where, except for the return, the players MUST use their slice backhand when the ball comes to their backhand. 

By placing yourself in these situations over and over again, you will be in a better position to (i) identify the situation when it surfaces during the match, (ii) identify the critical obstacles, (iii) determine what you have to do in order to pull yourself out of the situation, and (iv) figure out how to win the point. Lastly, these points are a great way to shift the focus away from winning or losing (particularly if you have only 1-2 practice partners) to actually improving as a player. 

Steal this Drill: Games To Improve Your Serve

Often times, the server takes a back seat to the rest of the game. It is practiced at the end of the workout when the player is fatigued and the least attention is available for improving the shot. It is true that the serve is the type of shot that can be practiced on your own. In reality, however, how many people get to do this?! 

To improve your serve - and particularly the second serve - try doing serve specific workouts. My favorite drill involves serving a game up to thirty points where one player serves the entire game. Also, the player is allowed only one serve. This is a great way to build up stamina for the serve and learn how to win points on your second serve. You will be so much more relaxed on the first serve if you know that holding the game with the second serve is "a lock". With two players of equal ability, the server should win (if you follow the stats of the best professional players, you will always see second serve percentage of points won that exceed 50%). With developing players, however, this is not always the case; they hit way too many double faults and, initially, their serves will be shaky even if they manage not to miss. But the serve will get noticeably better from week to week as the player learns to RELAX UNDER PRESSURE. This drill will definitely shine a light on the player's serving skills. Furthermore, this game is far superior to the baseline game as it is purposeful practice. 

Once this drill is mastered, the players can transition to other serving-based games. Another favorite drill is for the players to play a set where one person serves the entire set (this time, she gets two serves). Then, the other player will serve the entire second set. Another variant is for each player to serve two games at a time (and they play an 8-game Pro Set). These games are intended to build stamina and confidence. In addition, as one of the most important strokes in tennis, the serve will once again take center stage. 

Steal this Drill: 7-11 Game

7-11 is a game where one person is standing in a corner moving the other person around.  Player 1 (in the deuce corner, lets say) is allowed to hit the ball anywhere he or she pleases.  Player 2 (covering the entire court) is only allowed to hit the ball to the deuce side of the court.  The player who doesn't have to move tries to get to 11 points and the player who does the running tries to reach 11.  One key rule:

The player attempting to reach 11 points is not allowed to hit winners

Anything goes, either player can dropshot, lob, slice, volley...test your imagination.  The way the game is setup, it should create for a very even match-up between players.  For the player running, the goal should be consistency and extending the points long as possible.  If the player running is engaging in a bunch of 1, 2, 3 shot rallies and missing- you are going for too much.  Remember, it will be nearly impossible to hit a winner into half a court...even for a world class pro.  A much more sophisticated way to attack the situation is to use a plethora of attacks- be it looping, slices, depth, short, change of pace, and mental will to catch the non-mover off guard.  If you can sucker the non-mover into errors, that is your only and best chance.  

Ingenius Way to Defeat a Counterpuncher (aka Moonballer)

I always hear people say, "I can't play pushers.  They get everything back and give me no pace!"  There are a few remedies you can practice to solve this dire situation (heaven forbid someone makes 10 balls in a row against you).  The easiest solution is to suck up your pride and do to them what they are doing to you.  Are they giving you no pace?  Give them no pace back.  See how they respond to generating their own pace.  See if they can create enough pace to hit some winners by you.  In fact, let them hit some winners by you.  Give them no pace to work with and let them overwork their muscles while you just block the ball back.  Take immense pleasure in their struggles and chuckle at yourself inside.  Think about what you will cook for dinner in-between shots, really have fun with it.  Matter of fact, plan your dinners a few days in advance and all the ingredients you need to shop for.  Try to nudge them towards the edge of the cliff and dare them to do something uncharacteristic like swinging for the lines.  And if they say something along the lines of "I'm playing soooo bad!" you are starting to get under their skin.  Keep it up, keep pushing them towards the edge of the cliff.  To really tickle them, give them even more time in-between shots (not points, but shots) and see how they like tasting their own medicine.  Now if they slam a ball into the fence or hurl the racquet towards the bench, you are doing FANTASTIC!  

Sure they might hit a few winners here and there out of frustration, just ignore it.  Its part of the master plan.  There will come a time in the match, the tipping point, where your opponent will realize their is no easy way out.  That is when you will need to double-up your efforts as he/she will decide to engage into a battle of mental and push the ball back with you, trying to outlast you.  This is when you need to stick to your plan and match them.  Doesn't matter if it takes 10 balls, 20 balls, or 60 balls- you do what it takes to extract as much mental energy from them as possible.  Sure they might win that point, but then make them do it again, and again, and again.  You really should have the next months' worth of dinners planned out, breakfast, lunch, and dinner.  Really take extreme pleasure in their suffering and pain- then after you crush their spirits and have them succumb to your master plan, I am willing to bet they will never "push" with you again.  And if they do, you will practice some of these other solutions to the ever annoying "Moonballer"....