|
TennisOne Lessons 
How to Practice to Improve Your Focus! Joe Dinoffer In my last article, "Understand Focus and Win More Matches," I established the intrinsic importance of good focus to success on a tennis court. Simply put: focus better and you will win more points, games, sets, and matches. When I started researching this article, I thought it would be a fairly simple topic. It isn’t. According to Merriam Webster, the word “focus” has several meanings, but the primary dictionary definition relates easily to tennis: Focus is primarily defined as concentration on a specific subject or issue. The tennis-specific take home benefit is very clear. First, that concentrating on one issue is always a good thing and will yield positive results. And, second, thinking about too many things can yield mixed results at best. What should you focus on when playing tennis? This is where things become somewhat complex and can get overwhelming for many. As an “open” sport with unlimited variables, every tennis ball you receive and every tennis ball you hit will be unique. The five primary variables that just relate to the flight of each incoming and each outgoing ball are:
The fascinating thing about these lists is that there is one issue or skill that runs like a thread through each of them. Can you guess what that common thread is? Chances are you have it by now. The common all-pervasive thread is focus! What great players come to mind that had extraordinary focus skills? Here’s my top ten in no particular order:
As stated in the last article, we’ve all experienced the feeling of good focus. And, unfortunately, we have also all experienced what it is like to be distracted and throw points away because of lack of focus. We also explained that, on average, tennis points are shorter than we would expect and the ball is in play only about 10-12 minutes every hour.
In this article, I will share some creative ideas on how to improve your practice habits. While some say “practice makes perfect” and others say “only perfect practice makes perfect,” the point is that habits (good and bad) are established on the practice court. Try some of these drills and you will undoubtedly get into better practice habits, which will in turn improve your tennis! Eight Practice Categories to Improve your Focus Since improved focus or concentration is obviously both complex and all-pervasive in tennis, let’s break down the categories of “focus” themed practice drills so you can zero in on the type of drill that would best help your game!
Don’t be overwhelmed by the idea that there are so many different approaches. Just “focus” on the one that appeals to you most and give it a try. If it works for you, great! If not, try another one. In each category, we will provide a drill idea as well. Once you get started, you will probably come up with drill ideas of your own as well. Technique specific practice — For most recreational players working on a technique correction, repetition in a controlled environment is the first step towards improving a specific issue. In fact, don’t overlook spending some time in front of a mirror or, for more room, on your patio using the glass door for reflection. The next step may be tossing yourself balls (bounce-hit or working on your serve). Then a backboard or ball machine. If using a backboard, give yourself extra time by letting the ball bounce twice. If using a ball machine, limit the number of balls you hit in a row to six or eight. Then pause the machine, take a few shadow swings to reinforce whatever you are working on, and hit some balls again. Shot specific practice — This practice concept overlaps with technique corrections but takes it a step further. Let’s say you are working on your overhead with a practice partner. Here’s one drill idea. One player feeds a lob while the partner is at the net. The partner can call out “reject” if the feed is too challenging but must do so before striking the ball. The ball must be hit out of the air. Once the overhead is hit, play out the point. Primary target practice — Primary targets refer to the “space” in the air where the ball passes, often the area above the net. These can be created a number of ways such as in the photo in this article and are best used for serving or groundstroke practice. Another option to creating a “window” target above the net is to raise the height of the net by using a bungee or rope and aim above the line to hit with more arc (and therefore more depth). In a clinical study I conducted with 32 students from 3.0 – 5.0 NTRP skill levels, raising the height of the net with a visual guide improved the players’ control and consistency of depth by 67%. Secondary or bounce target practice — This is the normal way people practice; namely, focusing on where the ball bounces. But, even with this focus, most players I have interviewed are too vague about their intended targets and do not focus on making adjustments. Just aiming “crosscourt” or “down the line” is not enough. See the video clip below as an example of aiming for secondary targets. Result orientation practice — Result orientation focuses your practice on what your shots are doing to your opponent! This is obviously a critical skill and awareness issue when playing competitively. Here’s one drill idea. Two players cooperatively hit high arcing topspin groundstrokes (known as “high heavies”). When one player feels their opponent will be forced to contact the ball above their shoulders, they call out “leave it!” The only requirement is that the player must call out “leave it” before their shot bounces on their opponent’s side of the net. This helps players learn to be confident and decisive when they think they are pushing their opponents backwards into a weak position. The opponent can move back as far as he wants but if the ball passes them above their shoulders, the player who hit that shot scores a point. Play first to reach either 5 or 10 points. Scoring specific practice — There are many ways to enjoy the fun of competition and not play regular sets. In fact, by modifying the scoring and creating “games” you can add variety to spice up your practice sessions while improving your focus at the same time! Here’s an example: If you want to improve your shot tolerance (also known as consistency), play a bounce-hit game, where you and your hitting partner hit 4 balls in a row before starting the point. If you are 4.0 or better, all 4 balls much bounce past the service line. Play first to win 7 points. Another example to help you work on handling pressure: Play a set with each game starting at 30-all. Each point takes on more meaning with this scoring system and will help you be more comfortable with pressure situations.
Analogy specific thinking — Race the ball Anchors and Rituals — We’ve all seen players like Roger Federer twirl their racquets while waiting to return serve. The question is whether it’s just a nervous habit or unconventional wisdom. You see, twirling the racquet can help prevent a player from being tight and over gripping. Yes, this fidgety display is anything but random. It actually has helped players like Roger Federer remain relaxed and reach their potential. We’re not recommending it for everyone, but give it a try and see if it works for you. This is an example of a pre-point ritual helping a player stay focused. Note that this is not to be confused with between point behavior. This example and other similar examples for either servers or receivers occurs in the 2 to 3 seconds before the first ball of each point is struck. The main thing is to be consistent doing whatever you feel helps you stay focused. Here are more examples of return of serve rituals: If you rock side to side before taking your split step when the server strikes the ball, repeat that same rocking all the time. If you sway forwards and backwards like many other players, do that. If you dance and bounce on your toes, do that. If you start with your forehand grip, start with it all the time. If you start with your backhand grip, then be consistent with that approach. The exact starting point is not nearly as important as being consistent at whatever you decide is right for you. This consistency will build your confidence and the quality of your returns.
Your comments are welcome. Let us know what you think about Joe Dinoffer's article by emailing us here at TennisOne. |
