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Mastering Your Choking Response“Choking.” Probably the most dreaded word in tennis. There was a time when players and coaches didn't even say the word, for fear they could spread the choking response like a virus.
Today, we know enough to say that, without doubt, choking is not a
character flaw or some permanent disability that isn't possible to
overcome. There is hope, even if you've been prone to choking throughout
your tennis life, you can overcome it.
When you choke in tennis matches, your body's most primitive response
mechanism has been triggered. Fear -- the fight or flight response. This triggers the release of stress hormones in our body that cause
heart rate and sweat production and muscle tension to increase. In a
physiological sense, we perceive the situation as literally life
threatening, so we become afraid.
It means learning to fuel your performance from your positive emotions, playing with the feeling of optimism, enthusiasm, fun and determination. It means learning how to create your own IPS at will. Controlling Your Choking ResponseControlling your own choking response is not some in born genetic
talent, it’s a learned skill. Here are the steps you can follow to learn
to develop the challenge response and reduce or eliminate choking from
your game. Performance goals, on the other hand, allow you to maintain feelings of control and confidence. Performance goals include giving a hundred percent during your matches, looking strong and confident under stress, staying aggressive under pressure, and viewing adversity as a challenge and problem-solving opportunity.
A third aspect to overcoming choking is increasing confidence in key technical skills. Develop a second serve that rarely fails under pressure. To be a great pressure player, you should have a second serve that can be hit aggressively and with consistency. In addition, retool any other stroke that consistently fails you under
pressure. Sometimes the problem is technical, rather than mental. A good
test of the technical strength of your strokes is how they hold up when
you are nervous. A stroke that collapses needs more physical work. Continue to project the image of a strong and confident fighter.
Practice the stages of mentally tough behavior between points. (see
part 2 and
part 3 in this series ). In fact,
take even more time between points. Get more ritualistic in your
preparation to serve or to return serve.
Pay attention to the patterns of your breathing and make sure you are
exhaling smoothly through the hit (see part
4). Make sure that you take several deep breaths and at least one deep
breath before the start of each point.
Accept what has happened and walk away from it with a smile. These techniques will allow your IPS to return. Here is an example from the 2002 Open. In a tiebreaker in his
tight 5 set match with Greg Rusedski, Pete Sampras missed an extremely
easy overhead that would have given him a 5-0 and probably insurmountable
lead. After the miss, Pete smiled, laughed, turned and walked away. The message here is: Don't berate yourself with negative self-talk. For many players, the first
error is not the problem. Instead, the emotional abuse they heap on
themselves when they choke is what really perpetuates the negative cycle. Focus on each point, one at a time. During the point, there should be no past or future, only the present. In this framework, every point is of the same importance and this reduces pressure.
Stick with your game plan. You should prepare for each match with a game plan that has several options. Your goal is to play high percentage, aggressive tennis. This means making a minimum of unforced errors on your part, combined with constant pressure on your opponent. A common response to increased pressure is to stop playing aggressively
and to push, although pushing can win you some matches in the short run,
in the long run, it inhibits your full development as a player. Finally, learn to transform the energy you are feeling into a positive source of motivation. Use the increased pressure you feel as a way to get inspired.
Choose to feel the pressure as excitement and transform it into productive
energy. Learn to love pressure situations. This means enjoying the great exercise, the physical pleasure of hitting
the tennis ball and the competitive struggle.
Your comments are welcome. Let us know what you think about this article by emailing us here at TennisONE. Dr. James Loehr, CEO of LGE Performance Systems, is recognized as a world pioneer in the field of sports psychology and mental toughness training. He has worked with dozens of elite athletes in Olympic and professional sports, including Grand Slam champions such as Martina Navritilova and Jim Courier. For more information about training packages for tennis or for the corporate athlete, click here: http://www.corporateathlete.com/index.html Pro Secrets of Mental ToughnessIn Pro Secrets of Mental Toughness, Jim Loehr, the world’s leading sports psychologist, trains you to develop the same mental skills used by the world’s top professional players. Overcome choking, play your best tennis under pressure, become the player you really want to be! Click here for more info |
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