News
A Step-by Step Guide to Creating your Own between Point Routine
By: Dr. Melissa Hunfalvay The Institute of Sport Science for Tennis Email: melissa@isportscience.com Website: www.isportscience.com
Why can Djokovich imitate Sharapova, Nadal and others as they prepare to serve? Because great players are very systematic in how they prepare for a point. They know the importance of developing routines. This article will explain why routines are important, what a good routine includes and a step-by-step guide that will allow you to develop your own return-of-serve routine.
Why are routines important?
There are three primary reasons why routines are important:
1. Routines divert our attention away from consequences and into the moment. We can’t control what happened in the last point or worry about what the final score might be. Our mind can not concentrate effectively on more than one task at a time. By developing routines that include ingredients on how to focus allows our attention to be in the present moment. 2. Routines allow us to physically, mentally and emotionally recover from the previous point. Emotional and energy control techniques, such as emotional releases, imagery and breathing enable us to take control of ourselves so we can execute the skills we have been practicing. 3. Routines help us prepare for an upcoming point with a strategy. Within the routine we should include strategy for the next point, that strategy should be based around our strengths.
What elements do I need to include in my routine to get the full benefit?
A good between point routine will last for the full 25 seconds allowed and will include the following important ingredients:
1. Emotional release (good or bad) from past point 2. Physical interrupt 3. Refocus 4. Plan 5. Image 6. Prepare 7. Execute
The ingredients of a routine are like a recipe for building a cake, and are done in a specific order. Skipping steps, missing steps or only using a routine when things are going well will not provide the benefit we need to be successful for every single point (or for baking a light and fluffy cake). Some players create routines and when the going gets tough in a match they abandon the routine. This is a time when the routines we create MUST be used.
Steps to creating my own routine
The following section is designed as a workshop, where you now create your own routine. Complete the following exercise and you will have a routine that includes all the ingredients for success.
1. Emotional release (good or bad) from past point
When you play a really good point, it is important to take a moment to reflect on your success, it will build your confidence. If we all focused twice as much on our success as we do on our mistakes during a match, we would all play more to our potential. All great players have emotional release “success” cues. Nadal does the double fist pump. Federer jumps high and yells “C’mon.” What is your personal success cue? ________________________________________________________________________
In turn, we all need to have a release for frustration and anger. This must be different from your success cue. I am not suggesting you break a racquet, there are many other more productive ways to release frustration. Andy Murray yells, Serena Williams and Maria Sharapova simply scream when frustrated. Others say something internally like, “focus, concentrate.” Emotional responses are important as release mechanisms. What is your frustration or anger emotional release? ________________________________________________________________________
You may not need to release emotion with great intensity after each point. However, some release is necessary and having a plan on what to do when you have success or feel frustrated is important.
2. Physical interrupt
Now that you have released your emotions, it is time to prepare for the next point. In order to do this effectively and consistently, you need a physical cue that will serve as a reminder and concrete step where you leave the results from the last point behind and prepare for the next point. Some examples include: picking up your towel at the back of the court, or rotating the balls in your hand, or switching your racquet back to your hitting arm. What will be your physical interrupt cue to help you forget the last point and focus on the upcoming point? ________________________________________________________________________
3. Refocus
Use a cue word, and couple it with your physical cue. For example, as you pick up the towel you also say to yourself “focus,” or “right here, right now,” or “let’s go” or “next point.” What is your cue word? ________________________________________________________________________
You now have an interruption and refocus cue from the past point to the present moment.
4. Plan
Now you are ready to mentally focus on a plan for the next point. It is important to note some previous work should have been done to help you prepare for this stage. You need to know what you are good at, what specific strokes are your strengths AND how you plan to put them together to develop points. During this planning stage you need to ask yourself: Based on my strengths, what is my plan for the next point? Where will I hit my first two shots? For example, will you serve wide and hit to the open court? Or will you serve and volley? ________________________________________________________________________________________________________________________________________________________________________________________________________________________
5. Imagery
Now you have a plan in place take a moment to run through the plan in your mind. See those shots being hit, imagine hitting the target directions you have planned out. Hear the clean sound of the ball hitting the sweet spot of your racquet.
During this planning and imagery phases be physically engaged. For example, towel off your arms and face, or collect the balls. What is your physical routine when you are planning and imagining? ________________________________________________________________________________________________________________________________________________________________________________________________________________________
When you have your plan in place you can stop what you are doing and move to the next phase.
6. Pre-performance routine
Now you are at the stage where you walk up to the baseline and prepare to serve. Set your body up in relation to the baseline. How many times will you bounce the ball? ____________ Go though the imagery for the next point again, as you bounce the ball. Take two deep breaths; this will relax your body. Feel the weight of your racquet held loosely in your hand. Pause. Focus on your target. Then, execute.
7. Execute
During execution of the serve there should be little thought going on. Trust that your motor program, will follow though with all the practice shots you have hit. You can rehearse and practice the feeling of a successful execution off court. Thinking about what it feels like to hit the perfectly executed kick serve for example.
Finally, routines need to be automatic for them to be successful. It is a good idea to write down in detail your routine, like a movie script and record it on an audiotape keeping the same rhythm and timing as if you are actually doing each step. Email me if you would like to see examples of routines make by tennis players. Repetition will make your routine as natural as your very best shot.
Good luck.
By: Dr. Melissa Hunfalvay The Institute of Sport Science for Tennis Email: melissa@isportscience.com Website: www.isportscience.com
Why can Djokovich imitate Sharapova, Nadal and others as they prepare to serve? Because great players are very systematic in how they prepare for a point. They know the importance of developing routines. This article will explain why routines are important, what a good routine includes and a step-by-step guide that will allow you to develop your own return-of-serve routine.
Why are routines important?
There are three primary reasons why routines are important:
1. Routines divert our attention away from consequences and into the moment. We can’t control what happened in the last point or worry about what the final score might be. Our mind can not concentrate effectively on more than one task at a time. By developing routines that include ingredients on how to focus allows our attention to be in the present moment. 2. Routines allow us to physically, mentally and emotionally recover from the previous point. Emotional and energy control techniques, such as emotional releases, imagery and breathing enable us to take control of ourselves so we can execute the skills we have been practicing. 3. Routines help us prepare for an upcoming point with a strategy. Within the routine we should include strategy for the next point, that strategy should be based around our strengths.
What elements do I need to include in my routine to get the full benefit?
A good between point routine will last for the full 25 seconds allowed and will include the following important ingredients:
1. Emotional release (good or bad) from past point 2. Physical interrupt 3. Refocus 4. Plan 5. Image 6. Prepare 7. Execute
The ingredients of a routine are like a recipe for building a cake, and are done in a specific order. Skipping steps, missing steps or only using a routine when things are going well will not provide the benefit we need to be successful for every single point (or for baking a light and fluffy cake). Some players create routines and when the going gets tough in a match they abandon the routine. This is a time when the routines we create MUST be used.
Steps to creating my own routine
The following section is designed as a workshop, where you now create your own routine. Complete the following exercise and you will have a routine that includes all the ingredients for success.
1. Emotional release (good or bad) from past point
When you play a really good point, it is important to take a moment to reflect on your success, it will build your confidence. If we all focused twice as much on our success as we do on our mistakes during a match, we would all play more to our potential. All great players have emotional release “success” cues. Nadal does the double fist pump. Federer jumps high and yells “C’mon.” What is your personal success cue? ________________________________________________________________________
In turn, we all need to have a release for frustration and anger. This must be different from your success cue. I am not suggesting you break a racquet, there are many other more productive ways to release frustration. Andy Murray yells, Serena Williams and Maria Sharapova simply scream when frustrated. Others say something internally like, “focus, concentrate.” Emotional responses are important as release mechanisms. What is your frustration or anger emotional release? ________________________________________________________________________
You may not need to release emotion with great intensity after each point. However, some release is necessary and having a plan on what to do when you have success or feel frustrated is important.
2. Physical interrupt
Now that you have released your emotions, it is time to prepare for the next point. In order to do this effectively and consistently, you need a physical cue that will serve as a reminder and concrete step where you leave the results from the last point behind and prepare for the next point. Some examples include: picking up your towel at the back of the court, or rotating the balls in your hand, or switching your racquet back to your hitting arm. What will be your physical interrupt cue to help you forget the last point and focus on the upcoming point? ________________________________________________________________________
3. Refocus
Use a cue word, and couple it with your physical cue. For example, as you pick up the towel you also say to yourself “focus,” or “right here, right now,” or “let’s go” or “next point.” What is your cue word? ________________________________________________________________________
You now have an interruption and refocus cue from the past point to the present moment.
4. Plan
Now you are ready to mentally focus on a plan for the next point. It is important to note some previous work should have been done to help you prepare for this stage. You need to know what you are good at, what specific strokes are your strengths AND how you plan to put them together to develop points. During this planning stage you need to ask yourself: Based on my strengths, what is my plan for the next point? Where will I hit my first two shots? For example, will you serve wide and hit to the open court? Or will you serve and volley? ________________________________________________________________________________________________________________________________________________________________________________________________________________________
5. Imagery
Now you have a plan in place take a moment to run through the plan in your mind. See those shots being hit, imagine hitting the target directions you have planned out. Hear the clean sound of the ball hitting the sweet spot of your racquet.
During this planning and imagery phases be physically engaged. For example, towel off your arms and face, or collect the balls. What is your physical routine when you are planning and imagining? ________________________________________________________________________________________________________________________________________________________________________________________________________________________
When you have your plan in place you can stop what you are doing and move to the next phase.
6. Pre-performance routine
Now you are at the stage where you walk up to the baseline and prepare to serve. Set your body up in relation to the baseline. How many times will you bounce the ball? ____________ Go though the imagery for the next point again, as you bounce the ball. Take two deep breaths; this will relax your body. Feel the weight of your racquet held loosely in your hand. Pause. Focus on your target. Then, execute.
7. Execute
During execution of the serve there should be little thought going on. Trust that your motor program, will follow though with all the practice shots you have hit. You can rehearse and practice the feeling of a successful execution off court. Thinking about what it feels like to hit the perfectly executed kick serve for example.
Finally, routines need to be automatic for them to be successful. It is a good idea to write down in detail your routine, like a movie script and record it on an audiotape keeping the same rhythm and timing as if you are actually doing each step. Email me if you would like to see examples of routines make by tennis players. Repetition will make your routine as natural as your very best shot.
Good luck.
