LIVE LIFE POSITIVE

11 Tips for Junior Athlete Stress Management

2016-02-11T07:00:00.000-05:00

When looking at the development and happiness of my junior clients (and my own children) it is very important that we not forget certain items. Our children are not just shorter adults. They process information, your expectations and their own perceived progress differently.

Be careful the child does not over train physically. Working too hard for too long increases the risk of burnout and injury.
The child should practice for a short period of time with high intensity. Several short intense periods of practice are better from a stress perspective than one long enduring one.
The child should think of the time off between practice sessions or matches as a part of training. Relaxation and recovery are as important as work and effort. Work to get the right balance of relaxation, fun, and hard work.
Do not let the child play too many tournaments in a row. How many is too many? That will depend on the child’s age, stamina, and experience. Make sure to listen to your child. The scheduling of bouts of emotional and physical stress is extremely important.
Know the stress signals and help your child put a number (1-10) on their current level. Ask the child to be aware of his or her stress gauge: loss of energy, moodiness, loss of sense of humor, sleep problems, persistent colds or pains, among others. Adjust their commitment levels accordingly.
Help your child learn to say no. When the player has had enough, he or she should let you and the coach know.
Help the child take control. Situations are not stressful; people are. Emphasize to the child that he or she is not a helpless victim; situations are challenges to learn from and grow.
Boredom is stressful so help the child be creative in training. The best barometer of stress is how much fun the child is having.
Ask both yourself and your child, “If today was the last day she could ever play tennis, was it worth it?” If the answer is no, something is wrong. Don’t postpone the child’s happiness - or your own – until some special goal is achieved. The workouts and play should be enjoyable now! Only then is the price worth the payoff.
My personal favorite- Do not have your child train more hours per week than their age. This includes all sports that they may be involved in, not just their "main" one. It also includes all their games too. This does not included their own pickup games in the driveway, backyard or on the court. An occasional week during tournaments or camp is okay, but back to back weeks will prove to exhaust the child and/or make them question their commitment and what they are giving up to play.
Ask your own children how you are doing on the sidelines. Do they hear you and if so, is it positive. After the game, are you critical of their performance or positive? Most often, kids know when they have had a bad game and do not need your immediate confirmation of their performance. Instead, how about "Did you have fun" and "I love to watch you play". These two statements and their reaction will go a long way to helping them learn to cope and trust. It also helps you know what actually helps them or hurts them from the parent/coach perspective.

We only have a short time with our junior students and our children. Let's help them maintain a healthy balance in life and learn the tools to cope with their inevitable stress. The positive tools they learn through sports as a kid will benefit them in school and the rest of their lives.

Tips for Parents of Young Players

2016-02-04T06:30:00.000-05:00

One thing that I love to do is watch my children play sports. It can be the most exhilarating experience or one of the most frustrating. Just remember that your children should be on the court because they want to not to fulfill your dreams. Your children will gravitate to and be successful at tennis if they feel progression, a sense of belonging and pride in themselves for playing. Follow the suggestions below to help ensure you have a tennis player for life.

DO:

Treat your child the same whether he or she wins or loses.
Try to have fun and enjoy the tournaments and the travel. Your unhappiness can breed a child’s guilt.
Look relaxed, calm, positive, and energized on the sidelines. Your attitude will help the child to play better.
Make friends with other parents at tournaments. Socializing can make the event more fun.
Get involved if the child’s behavior is unacceptable during a match play. Your child doesn’t want to be labeled a jerk.
Let the coach do the coaching. Too much input can confuse the child.
Understand that the child needs a break from tennis occasionally. It doesn’t mean the child is quitting or burning out, they just need a break.
Be there when the child loses or gets discouraged. Be an understanding listener, not a fixer.
At the same time, give the child some space when he or she loses. Your youngster will want to be alone for a while, then he or she will be O.K. Don't press the conversation, they will talk about it when they are ready.
Keep your sense of humor. When you laugh and have fun, your child’s stress level takes a big drop.

DON’T:

Say, “We’re playing today.” Instead, say, “You’re playing today.”
Get too pushy. Having them fulfill their obligations (pre-paid clinics or playing the consolation draw) is different than forcing them to play.
Turn away when the child behaves in an un-sportsmanlike manner on the court.
Tell the child what he or she did wrong right after a tough match. The last thing they want is your criticism immediately off the court. Be a source of strength to them not someone they wish to avoid.
Ask the child to talk with you immediately after a loss.
Make enemies with your child’s opponents parents during a match.
Act negatively or angrily (verbal or non-verbal) on the sidelines unless your child’s acting in an unsportsmanlike manner.
Your child is watching more than you think. Their winning or losingcannot determine your approval of them.
Make your life your child’s tennis.
Make your child feel guilty for all the time, money, and sacrifices you’re making for his or her tennis.
Think of your child’s tennis as an investment for which you expect a return.
Live out your own dreams through your child’s tennis.
Try to take the coach’s job away. Be the parent.
Compare your child’s progress with that of other children, especially siblings.
Badger, harass, or use sarcasm to motivate your child. It may work in the short term, but they will rebel to your threats or mistreatment.
Threaten or use fear to improve your child’s tennis discipline.

I hope you will use these suggestions for the betterment of your children. We were blessed with parents that used these principles to assist and nurture our tennis games and lives. Be the type of tennis parent your children deserve. See you on court.

Control Factors in Tennis

2016-01-28T11:55:00.000-05:00

When on the tennis court, it is possible for you to get upset over things happening during the match. It is important when you are playing to concentrate on the items you can control and let go of the things you cannot. Below is a short list of what we can control and what we cannot. Review and remember.

Factors in tennis which are not under your control:

Accidents or luck
The court conditions, playing surface
The weather, sun, wind, temperature, etc
The opponent, their performance on any given day
The officiating, bad calls, etc
The crowd and your opponents' supporters
Types of tennis balls used
The time of day you play your match
The visual background
Winning or losing: The outcome of the match

Factors in tennis which are under your control:

Your energy and enthusiasm
Your attitude
Your breathing
Your degree of muscle tension
Your strokes
Your thinking, therefore your feelings and emotions
Your imagery
Your preparation for playing including your physical condition
You choice of equipment
Your bodily movement
Your effort
The match tempo
Your demeanor, the way you walk, talk, look, and act
YOU!!!

Focus on the items you can control and don't sweat the things you can't control. We are a product of our thoughts so keep them positive.

5 Principles from the Carolina Panthers you can apply to Tennis

2016-01-25T08:00:00.000-05:00

The Carolina Panthers are 17-1 and headed to Super Bowl 50. The team is fulfilling its Destiny and looking to redeem the loss in their only other Super Bowl appearance in 2004. While becoming a powerhouse franchise in the NFL, there are 5 things that the Panthers are doing that you can use to improve your tennis game.

Stay together as a team- Throughout the 2015 season, the Panthers team have always given credit to their teammates. Yes, that is easier to do when you win 17 games. It is also too easy to get down on teammates when they fumble, throw an interception or make a mistake. The same is true for tennis. Everybody makes mistakes, so when your partner double faults or misses an easy shot, let it go and be positive with them. Remember you also miss shots and would want to be treated fairly. Also, after the match always deflect compliments to your partner and remain humble. After a loss, make sure to be complimentary to your opponents. I personally had a problem with this as a junior tennis player and would blame myself for losing and not give credit to my opponent for winning. Don't make the same mistake, it is short-sided and limits your personal growth.

Stay with your strengths- When something is working well, why change it? The Panthers found great success in leveraging the athletic abilities of their quarterback, Cam Newton and the tenacity of their defense. Cam led a lightning bolt offense with a strong arm and fleet feet. Favorite targets Olsen, Ginn, Jr. & Benjamin were valuable receivers and the defense anchored by Davis, Kuechly & Norman stopped opposing quarterbacks all season and never wavered in their study of the opposition. I was told very early on in my tennis career to keep a winning game and change a losing one. If your game is driving one opponent crazy, why involve her partner any more than necessary? If your partner is on fire at the net, do all you can to get her up there and hit a consistent ball to set her up to attack the opponent's returns. Often, when players get ahead they like to start experimenting with different tactics that might be a weakness. If you are up 6-0, 5-0, have at it. Otherwise stick to the game plan and play your strengths that day.

Share the success- He has been criticized by some, but Cam Newton likes to celebrate with his teammates and fans. He started handing the touchdown football to young kids in the endzone front row and circling the stadium giving high fives after the games. He is also quick to credit his teammates for victories and take responsibility for mistakes (remember tip #1). In fact, Cam has all the names of his teammates written on his cleats. Charlotte, NC has also benefited from all Panthers players becoming more active in the community and thanking the very people that support them. When you win matches, make sure to thank your partner (she was there too) and maybe even your team captain (thankless job). Also don't forget to share your happiness with your certified tennis coach. He/she would love to hear about what went right in your match and use that feedback to help you continue to improve. When you do not win, make sure to not drag down your partner. Be graceful in defeat and congratulate your opponents. Make sure not to cheapen other teammates' wins with off-handed comments (ex. they stacked the team and you got the weaker team or you were lucky to play with her, she is much better than you). This happens more often than you realize and will create the wrong team atmosphere for your success.

Remain positive in the face of adversity- You will not always have great success and you have a 50% chance of losing today. The Panthers at one time were looking at an undefeated season when they lost to division rival Atlanta Falcons in week 16. Although a setback, they regrouped and came back to beat the Buccaneers 38-10 a week later. Matches are not always going to go your way. The sun will come out when you serve and go behind the clouds for your opponents. You will leave your favorite racquet in your spouse's car right before they leave town. As I tell my children and remind my clients, life is not fair and the earlier you can learn that the better. More than likely it will take from you rather than give to you. Learning this early on in life and sports will allow you to take a mental inventory before, during and after matches. You do not get what you think you deserve, you get what you work for. No one likes to lose, but make sure you give it 100% from beginning to end. One of my biggest pet peeves is when juniors start losing during a match and play sloppy tennis just to get it over. They justify losing by saying that they did not give it 100%. That thinking is going in the wrong direction. Of course it is going to hurt when you give it everything you've got and you lose but what did you learn or gain from not giving your best effort. An attitude of "whatever is convenient" won't accomplish very much. An attitude of "whatever it takes" is impossible to stop. You always learn much more about your game and yourself from your losses than your victories.

Give back and lift up others- The Panthers have definitely had an incredibly positive influence on their fans and city this season. Youth football programs have grown, local charities have seen Panther players support their causes and they have given the city of Charlotte hope and something in which to collectively believe. Earlier in Newton's career, he was seen as cocky and not willing to engage with the fans. That has been a 180 this season, with Cam finally taking on the full role of leader. Like all great leaders they know it takes a full team for sustained success. Cam has plenty of Pro Bowl teammates but his real support comes from the fans. One fan in particular, Braylon Beam, has stolen the hearts of the Panthers and their fans. Braylon is fighting brain cancer and was selected by Make-A-Wish to be a NFL coach for the day. Panthers Head Coach Ron Rivera handed over the reins during Panther Fanfest and Braylon did not disappoint. See the video clip Braylon Beam. So how does this relate to you? You love tennis and at some point and time, you were introduced to it by someone else. Why not pay it forward and encourage someone who has never played to give it a try? Connect them with your tennis professional and help them get the right start to learning the game. Take your gratitude one step further and invite a player that might be struggling or with less experience to join your foursome. Tennis players can sometimes be cliquish and play with the same 3-5 people all the time. Expand your circle and enjoy playing with a variety of partners and opponents. It wasn't too long ago that you were the "weaker" player wanting to play with "stronger" players to improve. Make sure you don't forget the value that gave to you when you were moving up the ladder.

Tennis is the vehicle for a healthy, athletic life. Be positive, play to your strengths, lift up others, stay strong and give back to raise your game and life to its highest potential. See you on court and #keeppounding

Values of Tennis

2016-01-14T06:30:00.000-05:00

Tennis is one of the best sports in the world for many reasons. It is a lifetime sport and can be played by everyone in the family. It promotes healthy exercise and brings friends together. Here are the values that tennis also teaches.

It builds self-confidence and self-esteem.
It teaches the child how to be a competitor and how to uphold the standards of good sportsmanship and respect for opponents.
It teaches self-discipline and self-reliance.
It teaches goal setting and that hard work will lead to achievement.
It is a lifetime sport, good physical exercise, and fun.
It teaches stress management.
It teaches development of a positive attitude in spite of great difficulty and adversity.
It stresses problem solving under pressure. In fact, playing tennis can be perceived as nothing more than a continuous presentation of problems.
It teaches independence through travel and through relationships with a wide variety of people.
It teaches emotional and physical balance. Tennis is proving to be one of the healthiest, least injury-prone sports juniors can play. It teaches juniors how to relax and how to recover under pressure.
It is a great family sport.

Get out on the court together and enjoy the sport of a lifetime.

Mental Toughness on Court

2016-01-07T12:30:00.000-05:00

One of the toughest things to do during a tennis match is to remain competitively calm and relaxed.Those that do it best usually win their fair share of matches, while those who are mentally weak meltdown at crucial times. These are a few steps to controlling your mental state while on court.

Eye Control- Keep your eyes from watching things that break your concentration. Watch the strings, the ground, the ball etc.
Rituals- Follow a specific routine or ritual on return of serve and before serving.
Pace- Control the pace of the match, within your limits, that best suits the situation and your comfort level.
Breathing- Control your breathing between and during points. Take deep breaths when in trouble.
Intensity- Project high positive energy even if you don’t actually feel energized.
Calmness and Relaxation- Actively relax your muscles between points. Try to project the image of being relaxed and calm. Never let your opponents see you sweat.
Self-talk- Shut off all negative comments during play. Have specific positive self talk statements to replace any negative talk that goes on in your mind.
Attitude- Maintain and sustain a positive mental attitude. Be in control of your thoughts and your responses.
Enjoyment- Maintain a balance of fun and enjoyment. Project a challenged and winning attitude at all times. Savor the battle.
Manage mistakes- Show no emotion on mistakes and make certain you clear any negative feelings before the next point. Don't drop your head and let them know they are winning the battle.

4 STAGES BETWEEN POINT RESPONSE

Most professional tennis players take their short time between points to reset their mind. Nothing can be done about the previous point now, so let go and move on. Here are 4 stages to put into your game to help you reset and recharge your mental state.

1. Positive Physical Response- Make a quick decisive move as soon as point ends. Andre Agassi did this best after each point. Moving to pick up a ball or changing sides helps to put the past behind you.

2. The Relaxation Response- Let your body recover from physical and mental stress. Shaking your arms or dropping your shoulders can instantly let the stress go.

3. The Preparation Response- Establish in your mind exactly what you plan on the next point. Know where you are going to hit the serve or return and focus on the task at hand.

4. The Automatic Ritual Response- An automatic move that deepens concentration and prepares you to play. Straightening your strings, bouncing on the balls of your feet, etc. Even having key words that refocus you makes a big difference at crunch time.

I hope that these will help you in your next match. If you have any questions, please leave them in the comments below.

In Match Stress Reduction Techniques

2015-12-31T06:30:00.000-05:00

It is often true that our toughest competitor in tennis is one's self. Battling one's emotions will not only distract you from the task at hand, but it has the capability to unravel your entire game plan. Below are a few suggestions of how to reduce your stress during a match, so that you focus will come back online.

Physical

Shake your arms and let them dangle from your shoulders, letting all the tension go out of your arms and making them feel sloppy and loose.
Let your jaw dangle and release from clenching your teeth.
Bounce on your toes between points, staying centered and light on your feet.
Do some stretching between points.
Sit down on the changeovers whether you are tired or not.
Swing the racquet loosely between your fingers in between points or place it in your non-dominant hand to avoid the "death" grip.

Mental

Be your own best friend and talk positively to yourself (examples).
Eliminate negative thoughts or pictures.
If you are feeling too much pressure, let your mind wander between points. Too much intensity can be tiring.
Learn to put things in a humorous light.
Put things in perspective overall. Enjoy the battle.
Clear your mind between points. You cannot change the past only the future. Don't dwell on your mistakes, learn from them.
Keep analyzing and planning to a minimum, using picture images rather than words.
Picture yourself at your best, performing at your highest level.

Breathing

Take some deep breaths between points. Focus on your breathing and make sure they are not too shallow. Listen and feel it.
Breathe from the diaphragm between points to avoid hyperventilation.
Breathe in conjunction with opponent's shots and breathe out on impact with your shots.
Count backward from 10 slowly to calm yourself and bring about a more relaxed state.

Behavorial

Take more time in preparing for serve and return of service. Touching the back fence in between each point will make you become more deliberate.
Act confidently and you will feel that way. Shoulders and chin up, do not show your frustration to your opponent.
Keep the racquet in your hand. Throwing the racquet may feel like a release, but it is the beginning of the downward spiral.
Smile between points once in a while.
Move more deliberately in picking up balls in between points.
Spin the racquet in your hands and straighten your strings between points.

I hope these simple suggestions will help you stay on top of your stress in your next big match. Gandhi said it best when he stated:

Keep your thoughts positive because your thoughts become your words.

Keep your words positive because your words become your behavior.

Keep your behavior positive because your behavior becomes your habits.

Keep your habits positive because your habits become your values. Keep your values positive because your values become your destiny.

Please comment and let me know if you have other techniques that work well for you. See you on the court.

Basic Tips for Club Tennis Professionals

2015-12-17T06:30:00.000-05:00

Guest Post by Fred Burdick, USPTA Master Professional

During my years as a USPTA Professional, I have learned so much from other professionals, and I thought I should pass along some of those basic tips. These will help you avoid pitfalls and give you a long career at your club. So not in any order, here are a few:

1. You are not a member of your club, never think you are. When you start thinking that you are not an employee, you run into trouble.

2. Have a contract. If your general manager has one then you can point to his or her contract to justify yours. The USPTA can help provide you with a sample that can serve as a guideline.

3. Don't always take an increase in your base salary as compensation. If your salary after years of service to the club gets too high, some will start to question it. There may be other ways to increase your compensation.

4. Only make the same 10 percent of club members mad at you each year. On average, approximately 10 percent of every club membership is going to be unsatisfied, no matter what you do. Just make sure it is always the same 10 percent or at the end of five years, you’ll have 50 percent of the membership mad at you and you’ll be looking for a new job. Peter Howell, a long-time Atlanta professional, told me this early in my career.

5. Don't drive an expensive car. Sound silly? Think about it. It is smarter to keep a low profile than to drive up in a new BMW or Mercedes. Otherwise, your membership will think you are making too much money.

6. Don't play golf at your club. Face it, golf rules the club. You don't need to be holding up the club board member and his/her foursome. More importantly, you don’t want your members to think that you have so much time on your hands that you can be away from your tennis operations.

7. You provide a service. You are not a servant. Rarely, but it happens that members of the club think of you as something you are not.

8. Learn their names and use them often. Members belong to a club for a lot of reasons, but one is to be treated in a special manner they don't get at public facilities. Knowing their names is special.

There are many more, but I hope these are as helpful to you as they have been for me.

How to Beat 5 Troublesome Opponents

2015-12-10T06:30:00.000-05:00

Have you ever had opponents that you had trouble outsmarting? I have been there a few times and although I may not won the match, I did learn something about them and tried to apply it the next time. Here's a few tips on these troublesome opponents.

The Cheater- Don’t come out hating cheaters, thinking you always lose to them. This will give you negative emotion, causing you to lose control of your feelings and your game plan. The common response is to try and get even with your own bad calls or try to blow her off the court. You hit the ball at her and get upset and scream. This only lets the cheater know that she is winning. The best response is to play steadier tennis, making few if any mistakes. Don’t act surprised by anything that the cheater does, don’t give her the satisfaction of knowing that she is getting away with anything. If necessary and available, have someone call the lines for your court.

The Player You’ve Never Beaten- The first mistake you make is walking onto the court believing you have no chance to win. That no matter what you do, you’re going to lose, so why even try. The feeling of intimidation may have you trying to raise your game to a level that you cannot maintain for very long. Realize that your opponent does have weaknesses and is not invincible. The best response is to tell yourself, “I do have a chance to win.” Develop a game plan tailored around your strengths and follow it. Seek to exploit your opponents weaknesses, this will raise your own confidence in winning. Understand your opponent is supposed to win all the pressure is really on them.

The Player You Always Beat- Don’t take the victory for granted. If your game is off and your opponent is playing well, you may not be able to get serious enough to pull out the win. Fight the temptation to lower your intensity, no matter how easy the match appears. If you start to run away with the match, look at it as a great way to get match experience and iron out some kinks in your game.

The Player You Have Never Played Before- Resist thinking “I don’t need to know anything about my opponent, so I’ll just go out there and play my own game.” Another mistake is to draw conclusions too quickly and overrate her skills after two or three good shots. If it is impossible to ask others about your opponent’s game or watch her play beforehand, use the warm-up to profile her strengths and weaknesses. Remember not to be overwhelmed by a few spectacular shots. Search for flaws because she will have some.

The Player Whose Game Drives You Nuts- This opponent is usually a pusher, dinker, lobber or junk-ball artist. You have already decided that there is no way you can play well against this style. The feeling is to punish this player for all the pain she has caused you. Playing this opponent is both a physical and emotional battle. Vow that this player will never beat you by taking you apart emotionally. Picture how you want to play before the match begins. If past strategies have not worked, come up with a new one. You know she drives you crazy; now decide to deal with it once and for all. Get excited about the challenge. Tell yourself, “If I can handle this opponent, I can handle anyone. This time I won’t let her throw my game off course.” Always keep your cool to get through this match.

Last but certainly not least, remember you cannot have a positive and negative thought in your head at the same time. Err on the positive side and learn from each match to become a better player. Good luck in your next match and hopefully this tips will guide you to a win. See you on court.

Changing the Purpose, Changes the Focus

2015-12-03T06:30:00.000-05:00

In September 2012, I traveled to California and was fortunate to attend the USPTA World Conference on Tennis. There were 850 tennis professionals there and many hours of great on and off court presentations. I had the opportunity to hear Dr. Jim Loehr speak on “The Only Way to Win”, a topic in which he has written a book of the same title. I would like to share a few thoughts from his presentation and my own interpretations. We all know that tennis is a great sport for a lifetime, but what if we use it to help build character in our children. We should make our goal to win or lose with respect and look at each match or practice as a journey and not a destination. Tennis is the #1 sport for building character in our children and it gives them strengths for a lifetime of success. Think about the factors facing our kids when we put them in a tennis match.

They are all alone
There are no timeouts
There is a scoring system
There is a ranking system
There is no coaching
Its one-on-one
In tournaments, there are multiple competitions in the same day
Opportunities to influence outcome by cheating
No off season
Both fine and gross motor skills required
Variable climate

With these factors in front of them, think about the opportunities for children to grow in self-reliance and physical/mental stability. When removing the Win/Loss as the sign of success or failure, children develop much faster and appreciate the growth as they improve. What if we have a paradigm shift in thinking about junior tennis from:

Current

Purpose: To Win

Scorecard: Win/Loss Record – Ranking

Behavior: Do whatever it takes to win/improve ranking

Future

Purpose: To use tennis to build character = Win with Character

Scorecard: Integrity, honesty, respect for others, focus, patience, positivity PLUS Win/Loss Record

Behavior: Acting with integrity, honesty, humility, etc. as one attempts to win

I feel that putting character first will give our kids (my 7 & 9 year old's included) the great strengths we should all strive to achieve. Because of this shift in purpose, imagine if other parents and children refer to your children’s moral character as kind, caring, generous, grateful, humble, truthful, dependable, loyal, authentic, trustworthy and possessing integrity. Because of the shift in focus, we can help our children mentally with self-control, creativity, wisdom, critical thinking, decision-making, punctuality, organization and to become a challenge seeker. We should all be so fortunate. Do I feel tennis is the only thing needed, absolutely not? Do I feel it is an integral part of character development? It certainly was for me and my parents. Can you implement these items that Dr. Loehr presents in his book over the next 6-12 months to help build a better junior tennis program? Please comment on successes you have had in the comments. Thanks and see you on court.

Self-Talk Affirmations

2015-11-26T06:30:00.000-05:00

When on the tennis court (or any sport) you must make sure that you maintain a positive attitude and project confidence. The mind cannot have a positive and negative thought at the same time. Choose to be positive.

These are statements that you can repeat to yourself to achieve your peak performance. By repeating these during your games, you can help defeat the negative thoughts that can and will arise during play.

I maintain a strong on-court image regardless of the situation.
I allow myself to make mistakes, rebounding quickly and completely.
I always give 100%, regardless of the score or outcome of the match.
I am a relentless fighter.
I work hard to be in the best physical condition and I work hard to maintain that edge.
I am a mentally tough competitor.
I have a positive mental attitude, I always look for the good.
The tougher the situation, the more challenged I become.
I am quick and alert and ready to move to any ball on the court.
I have absolute and total concentration and focus during a match.
I enjoy playing before a crowd and appreciate their support.
I love the craziness of competition.
I am intensely motivated to be the best player I can be.
I am confident of my ability to win.
I feel challenged in pressure situations and remain relaxed and focused, following my rituals at all times.
I visualize my serves and return of serves in detail before I hit the ball.
I quickly release the frustration of a poor shot, remaining positive and focused.
I am in complete control of my thoughts and emotions.
I learn something about my game and myself with each match I play.
When a negative thought enters my mind, I take a moment and replace that thought with something positive.
I feel calm and relaxed, loose and energized when I play.

Find 3-4 that work best for you. It should elicit the best response during the match that puts you in the correct fighter's frame of mind. As good as these self affirmations can be for sports, they work equally as well in everyday life. Having a strong, positive mental attitude is key to becoming the best you can be.

10 Things to Notice About Your Tennis Opponents

2015-11-12T06:30:00.000-05:00

It is very important that we learn to read our opponents and understand their strengths and weaknesses on the tennis court, especially during the warm-up. All players have tendencies and patterns that they repeat throughout the match and the sooner you uncovered these, the quicker you will be able to take advantage. Ask your partner what he/she noticed about the player they were hitting against and compare notes. Not to oversimplify, but below are 10 things to notice about your opponent and expose during a match.

Who has the weaker overhead? Lob this person, especially on the backhand side.
Is one opponent weak in returning serves? Poach more against this person.
Does either have a weak second serve? Stand in and take advantage of it. Take it on the rise and "steal time" from your opponent.
Which opponent is the weaker volleyer? Play this person at the net. Shots at the body will test them and likely produce good results for your team.
Is one person slower? Play this person out wide or work your drop shots.
Which are their favorite strokes? Play all others, not these. Also pay attention to where in the court they like to hit their favorite strokes, everybody has patterns.
What are their favorite positions on court? Make them play other positions. Baseliners are weaker around the net and vice-versa.
What is the weakest stroke they possess? Play this one, time and time again until they prove you wrong.
At what height do they prefer to take shots? Give them all other heights based on the limitations or their swing and grip. If a player has an extreme grip (semi-western/western) then shots played at the feet will become more difficult.
What pace do they prefer? The difference between each playing level is the ability to control pace and depth. Vary your speed and spin to keep them off balance and make yourself less predictable. Need more doubles strategy?

Most importantly play within yourself. Play your game. Just because your opponents have a big serve or big forehand, don’t try and show them how hard you can hit it unless that is your weapon. Being the bigger hitter doesn't matter, the final score does. Don’t let your ego get in the way of you winning the match. Your ability to identify their strengths and weaknesses either in singles or in doubles will determine the outcome of the match. On the changeovers, make sure to reevaluate your initial analysis to make any necessary strategy changes. Be aware, make a strategy and you will play better tennis and more importantly win more matches. Good luck and have fun.

11 Simple Tips for Better Doubles

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The better server serves first- Gets you off to a good start and allows the stronger server to serve more times.

Get your first serve in- It helps keep the pressure on your opponents and does not allow them to get a swing at your second serve. It also allows the server’s partner to not “false start” when poaching.
Serve down the middle (or into the body)- This should be done frequently but not exclusively. This limits the receivers’ angle by forcing them to keep the return in the center of the court. This also allows your partner the opportunity to poach.
Hold serve- If you don’t lose your serve, it's hard to lose the match. If you lose focus, get back to your rhythm. Set your eyes on the spot where you want to serve, take a deep breath, relax and make a smooth toss and swing. The server's partner also plays an active role in influencing returns, poaching and supporting the server as well.
Consistent returns- Get your returns back into play, most often crosscourt. Don’t give away points with your return errors. Every missed return is the same thing as a double fault to your team.
Take over the net- Use the position at the net to your team’s advantage by hitting angles and decreasing your chance of hitting the ball into the net. When hitting deep, keep the ball low with underspin to make your opponents hit up.
Talk to your partner- You and your partner must communicate to win. Period. Meet at the T frequently to set strategy, high five and stay on the same page.
Support your partner- The Golden Rule applies. If you find yourself being critical of your partner, STOP. Your job is to help raise the level of your partner, not decrease it. Share in your successes and help build up a partner when they are having a bad day. We have all been there, so treat your partner as you would like to be treated.
The ball is always coming to you- By remembering this, you will rarely be surprised and you will remain intense and ready to play.
Angle your body- Make sure to face the player who it hitting the ball. This will allow you to address the ball, have full vision of your opportunities and get your feet moving the right direction.
Have FUN- Sounds simple but we often forget it. We all started this sport to have fun with our friends. Don’t let that be lost when concern about wins and losses comes first.

Remember these 11 simple tips when playing doubles and your success and enjoyment of the game will soon follow.

Understand Your Role

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In our chosen career as tennis professionals, we are often asked to wear various hats. Besides an instructor of tennis we are meteorologists, psychiatrists, fitness trainers, maintenance workers, bartenders, politicians, accountants, fashion consultants, physical therapists and much more. With all this in mind, our most important role is the one of motivator, encourager and role model.

Understanding your complete responsibility as your facility’s and students’ tennis professional is something few fully grasp. But the ones that do are successful beyond measure. I’m not talking about monetary success, although that will surely come with a job well done. True success comes in the form of respect, admiration and loyalty from your students and their families. The impact on someone’s life, in which you have been cast as an authority figure, is enormous. Once you have built that bridge of trust, they respect your opinion and thoughts and seek your approval. Fill that student with your knowledge of the game you love, but also with positive thoughts and words about their unlimited potential. Tell them honestly that they can accomplish anything they set their minds to and work hard to help them achieve their goals and dreams. They are expecting your best and they deserve all you have to give.

We, as tennis pros, have been thrust into a position of authority over so many lives. It is so important, especially with juniors, that they have your enthusiasm, encouragement and approval. You may not give much credence to this thought, that maybe your knowledge of the game and God-given skills will overcome negative words or actions on your part. There is one thing that is important to remember here, your students don’t care how much you know until they know how much you care. We all know fellow tennis professionals who like to tell us and their students how good they are or how great they used to be. Encourage them to stop telling their students about their own achievements or competence and start telling them how great they can be. Your students’ future is bright and limitless and it might just start with you. You have no idea what your students are hearing at home or school and it might be that one word of encouragement that thrusts them to the next level.

As an influential figure in your students’ lives, many items are under your control. With your positive encouragement, heartfelt concern and expert knowledge you release good things into their lives. You release self-confidence, success, sportsmanship, self-reliance, happiness, healthiness and much more. You are responsible for helping them become the best that they can be and shaping their future. If you are unwilling or unable to perform this role, don’t be surprised if that position of authority is taken away from you. Students will not stick around for very long if your best quality as a professional is hitting a forehand better than them. Constantly look for ways to improve your teaching abilities and your encouraging qualities to make yourself an asset in their lives.

Never take for granted the position you are in and the influence you have over their lives. Show them with your actions the proper behavior to handle themselves on and off the court. Tell them with your words that nothing can impede their path to success. Famous distance runner Steve Prefontaine said it correctly when he stated, "To give anything less than your best is to sacrifice the gift". Ensure that you and your students never waste the opportunity to be the very best that they can be.

Kids Coloring Pages

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Click on and print any of the pictures below. Have fun.