The Greenwald Interviews:
Mastering the Art of Self-Management
by Jeff Greenwald
"I never miss that shot. Why did I miss it? Come on, focus, you
idiot." We've all been there at some point in our tennis journey --
berating ourselves for missing shots, trying harder, forcing our focus,
and analyzing our strokes ad nauseum. So what's going on? Why do so many
players do incredibly well in practice and then play differently,
tentatively in matches? In this series of provocative interviews taken
from his new CD, Jeff Greenwald invites us to try another way -- one that
involves less effort, a wider focus and specific "swing" thoughts and
images that could free you up to play the best tennis of your life.
Question: Jeff, why do so many players become frustrated and confused
about why they can play so well on one day and so badly on the next? What
have you found to be helpful for players to better understand this
situation?
Jeff: A lot of it is, of course, mental. What do we mean by mental? Well,
essentially this must translate to a physiological experience. The mind,
mental toughness--if this doesn’t translate to a physical feeling in the
body, then it's simply not having an impact on the way we play the game.
We need to get ourselves into a state of mind and body, together. Watch
the pros– they are doing a lot of elaborate things before they go on the
court. Besides keeping their mind in the moment, they are getting
themselves organized. In fact, you’ll find that most good players are very
organized. Their bag is organized. They have their racquets ready to go,
their drinks, a change of shirt. By the time they walk onto the court,
they are simply walking into this state, with the mind and body already
working together.
What can you do to build toward this state? You need to
warm-up, you need to stretch. I like players to breathe, get themselves to focus “within” a little bit more, pull their mind in, so to
speak, into a more narrow focus when they get on the court.
Rehearsing corrections can help you maintain
focus. |
Question: For most people, errors are really frustrating. We see so much
emotion when players miss. This tendency to judge and criticize ourselves
appears to be a very real problem. What can we do to gain control of this
emotion?
Jeff: We all have the inner critic, that voice we hear inside our heads
when we’re not doing well and we’re not performing to our best ability.
That inner voice is something we’ve all accumulated over the years,
whether derived from teachers or parents, or simply our own inner need to
be good, to be perfect. So when we miss shots, when we are losing, the
critic surfaces and says, “Don’t miss this. You may lose. How can you play
this badly, you idiot?"
This whole notion of the critic - the voice within
us that berates us and judges us - well, we need to deal with this in some
way. I have a client who, at my suggestion, put a name to his critic. He
called him "Fred." Try this next time your own critic surfaces. Picture
your Fred knocking on your door. You go to the door, open it and say "Hi,
Fred," and invite him in. So Fred just walks in, goes to your fridge,
grabs something to drink, kicks back in the living room, puts his feet up
and basically owns you. You are his victim. But you needn't be.
What I
find to be really helpful is to smile when you recognize Fred, when you
hear his voice. Just smile. Because what does that do? It relaxes you
physically, sends a chemical to your brain that works for you. On one
hand, you are acknowledging the critic, not trying to deny him and shut
him out. On the other hand, you are neutralizing him, silencing this inner
critic.
Question: I would imagine that nerves would also play a part in player’s
reaction to errors. We can’t avoid this elephant, our nerves, can we?
Jeff: Well, nerves– that’s a physical feeling. When players are overly
nervous, they are feeling too much tension. They will never reach their
potential because good tennis demands a certain fluidity, a certain
smoothness in hitting the ball. The level of nervousness players can
tolerate differs with each individual.
Proper warm-up and stretching can get players to pull their minds
into a more narrow focus when they get on the court. |
Some people need a certain tension,
what I call the tension of winning. A good dose of it can be helpful, but
there is a threshold that all players need to discover for
themselves. Go beyond that threshold and they'll begin to miss shots they might
normally make. That’s why, in practice, players often play better than in
a match that counts, because they are simply more relaxed.
What I like
players to do is to keep their attention very much on the ball during play,
and when the point is over, focus first on their breath. They may choose
to focus on a simple strategic adjustment if necessary. Sometimes they
need to go to what I call the “mountain top,” expand their focus and
remember, always, that this is just a tennis match, and ask themselves:
“Why am I getting so worked up over this?”
The bottom line is that a
player's focus shifts back and forth, depending on what is needed at the
time. Find your own points of focus, especially if you are an
over-thinker. Maybe you look at the trees outside the court to relax
yourself. Like a camera, you move from the close-up to the wide-angle
lens, and back again. The key point is that focus shifts during a match
and nerves are usually only a problem if we interpret them as a problem. A
broader perspective in the moment and ability to use this nervous energy
can make all the difference between a “good” or “bad” day.
Question: So, it seems that shifting our focus is a key ingredient to managing
errors in a more productive way; alternating from our breath and strategy
to a more relaxed perspective from time to time. This makes sense, but how
can players actually maintain this state of mind and relaxed body when
things continue to go against them?
Special Discount for TennisONE Members
Missing too many shots in tight matches? -- Berating yourself,
trying harder, or over analyzing is not the answer. Jeff Greenwald
invites us to try another way -- one that involves less effort, a
wider focus and specific "swing" thoughts and images that could free
you up to play the best tennis of your life. To get all of
FearlessTennis' insights and mental techniques, to listen to in your
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Jeff: This is probably the most
difficult area for players. For example, when we’re not playing well and
missing a forehand we know we can execute, it can be frustrating.
Sometimes we don’t really know why we missed it. Often, to manage this
frustration, I have found that we focus too much; try too hard. We force
our shots, we control more, and begin to over-think our technique. This is
a pattern many players get into. What I’m saying is, back-up, take a deep
breath, go to the back fence, decide to let go, give yourself room to
miss. Allow yourself the opportunity to hit out and even miss some shots,
with a sense of freedom.
We need to take the handcuffs off. If we miss, I’m not saying "relax
and let go" only if it creates the result we want. No, we’re investing in
this philosophy and saying: "I’m just going to loosen up a bit and hit out
within my range of ability because this feels better." On the other hand,
depending on what kind of errors we are making, sometimes we may want to
focus specifically on putting a few balls in play, especially if we are
making errors by going for winners too early. In this case, we may want to
get our rhythm back until our confidence returns.
Sometimes I take too big a backswing on the return. Here I use a
helpful swing thought to correct the problem. |
Question: How much should players be thinking on the court? And does this
differ depending on the level of the player?
Jeff: Keeping it simple on the
court is the most helpful approach for players no matter what their level.
Many players, as I said, are often controlling their shots too much and
are over-thinking. This creates a judgment mind-set. When we’re making
errors, we need to be very specific in regard to our adjustments. For
example, if we miss a backhand and don’t really know why, random tips
won’t help us. If we know exactly what we are doing wrong, it can be
useful to have an image in our mind, a swing thought.
What I do on my return, for example, is that occasionally I take too
big of a backswing. When I’m returning a 115-120 mile-an-hour serve, a big
backswing is not helpful, obviously. So what I do is shorten it up and I
keep this image very vivid for me before I return the serve—I am very
specific. This one image really grounds me--short backswing and forward
movement. So, if you have a helpful "swing" thought like this, use it. But
a lot of players don’t really know what just happened. The truth is it
could be a variety of things-- footwork, racquet head, racquet face; they
could be pulling up on their shot. So, the point is– get this technique
grooved in lessons, train the muscle memory. But on the court, in the
match, we need to keep it very simple and trust our shots more, allowing
ourselves to make adjustments as we go without over thinking.
This area of trust is the biggest area I think that players can improve
upon--if they become more aware of their body while they play, they will
often begin to make the right adjustments automatically. I believe that
when players miss a particular shot, and the ball is too far away from
them, for example, they will know it and feel it if they stay present
within their body and not consumed with analyses in their head. Sometimes
I ask players, when I’m working on their mental game on the court if they
miss, "What did you notice on that shot?" “Oh, I don’t know”, they’ll say.
But when they stop and take a moment and really tap into the feeling in
their body, most of the time they do know. “Oh, it was too far away”, I
think. Usually, they are right.
The above excerpt was taken from Mr. Greenwald's just released CD audio program, Fearless Tennis,
the 5 Mental Keys To Unlocking Your Potential.
Click on
the URLs below to read these other great articles by Jeff Greenwald. |
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This
year's #1 world and U.S. ranked 35 singles player and Sports Psychology
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