How to tune out on court distractions

Kristianne Bontempo | Towpath Tennis Contributor

Have you ever been in a match where you've been completely in-tuned, focused, and driven when suddenly some clown comes onto the court next to you and starts pulling the curtains and setting up the ball machine? Absolute mental chaos! What's really frustrating is so many of us are pretty good at tuning out silly distractions: music, arguments, players tumbling on the court--the works. So why is it that some external distractions throw us completely for a loop? And how do you manage to pull yourself together and stop the mental downward spiral?

A streaker prances across Centre Court before the men's 1996
Wimbledon final. Talk about a distraction!

On court distractions come in all forms; lessons next to you, viewer chatter, grunting, kids squealing, power outages, water leaks, rain, wardrobe malfunctions, bad string job, lights shattering overhead (yes, that happened), fist fights (also happened). I can go on and on and on--and on and on. The thing is its these distractions that test your mental strength on the court, which can be the difference between a win and loss. The real test is figuring out how to refocus quickly after one of these disruptions attempts to shatter your attention, so here are some quick tips on how to do just that!

• Drink water and stay hydrated. Being even a little dehydrated will make you feel tired and sluggish, which can make it possible to become easily distracted. 
• Get enough sleep the night before a match. Lack of sleep makes you tired, irritable and completely disrupts your ability to focus. 
• Be aware. Yes that person who's obnoxiously cheering for your opponent from the sidelines is annoying the crap out of you, but now that you've acknowledged it you can now regroup and focus back on the game. What tends to happen when we come onto the court without being aware of say darker lighting or that there's a cheering squad for your opponents, is you'll start to notice these things say while waiting on return of serve--you know, moments that really call for your full attention.  
• Use a cue word, "Calm. Focus. Strong. Control. Breathe." This is actually one of my favorite ways to regroup after a distraction. Of course it only works when you remember to use it, so this is something you'll want to continually repeat before points so that at moments when you really need to be alert, these cue words will eventually become a light-switch to tuning out all the static intruding your mind. 
• Plan ahead. When you make a game day plan/routine, you are actually organizing your thoughts which helps focus your attention to what's relevant to your game instead of distracting thoughts. 

Like in life, there are some things that are going to be out of your control. Sure, you can try to tell the club manager to cancel all other fitness classes and drills during your tennis match, but I'm not sure how much headway you'll get with that. Instead, redirect your attention to the things you CAN control. I love blaming a bad match on anything but me, but really I knew I should've gotten a better night sleep or I should've left for the match earlier rather than freak for being late. Hey, we're human. The point is have a plan of attack on how to avoid becoming a victim to the next distraction, whatever it may be. So next time you see that ball machine being rolled out onto the next court, you can just tell yourself, "bring it on!"

Become a Better Tennis Player Through Writing

Alex Millar | Towpath Tennis Member

Venus Williams states that, “Tennis is mostly mental. You win or lose the match before you even go out there.” After fifteen proud years at Towpath I have grown both professionally and personally. Creating a strong mental game on and off the court has allowed me the freedom to truly express myself as an athlete and person. As a lifelong tennis player, the most rewarding yet challenging aspect of the game is mentality. In life, its about trial and error and I find the greatest part of the sport lies in the individual challenges, whether on or off the court. In order to address the concerns I began journaling, and through that I achieved a strong and more proficient mentality. 

Longtime Towpath member
Alex Millar encourages play-
ers to strengthen their mental
game on court by journaling.

Journaling in many ways is like playing tennis. You are solely responsible for your performance mentally, physically, and emotionally. You leave your mark on the court and in this case, the page. While in tennis you trade shots with your opponent, journaling requires one to trade the racket for the pen. Rallying your thoughts back and forth between yourself and the page. Think of journaling as the practice match for the mental game of life.  

This is how I think, journaling daily is a mental practice of life and of tennis. My method is to find quotes that challenge, inspire, and motivate me to question, understand and relate them to everyday life. It has helped me become a more critical thinker, concise writer and more importantly a stronger tennis player. The greatest benefit of journaling is allowing me to self-reflect on the person I am. As a new father this is something I wanted to pass onto my children. I want them to have an understanding of what thoughts shaped their father, and an offering the same platform to develop the same skills I have instilled in myself. 

Available for purchase at
Amazon.

As my hand writing is notoriously poor, I found abandoning my journals was not an option. Instead I compiled a journal of my top quotes, the ones which influenced and impacted me the most. After that I created a journal quote book titled, Your Thoughts Through Their Words: Daily Quotation Guide Journaling. The best part of my book is each day for a year the reader is set with a quote and an engaging writers prompt. Allow this book to challenge your mind. Personally, I consider the quote as an analogy for a net, and the opponent is the quote/prompt or both if you feel like playing some Australian doubles.  

Towpath will remain my home for Tennis. As a contributor to the community I would like to extend an offer for all readers to access my journal for personal reflection and mental practice at Towpath. Remember to support the club that supports all in the game of tennis in and around Northeast Ohio. Copies are $15, or 2/$20 at Towpath Tennis Center. Another option is purchasing through Amazon though I recommend supporting the club that supports us all in our tennis, and is foundation for the Akron and Northeast Ohio community.

Alex with his wife, Yuriko, and
their 2 kids. 

My sincere hope is this journal can spur self-awareness, discussion, and give you the edge in your next match whether on or off the court. This journal is your court, and make sure you leave it all on it.

(Alex Millar is a father of 2 toddlers (Anna and Chris), and husband of 7 years to his wife Yuriko. He is a USPTA certified pro teaching all ages for the last 12 years. Alex came up the junior ranks at Towpath and went on to play collegiate tennis at John Carroll, as well as abroad in Japan. His next journal, On Court With Your Thoughts: Quote Guided Tennis Journaling, is slated for publication in 2018.)

How to prevent a mental breakdown on the tennis court

Kristianne Bontempo | Towpath Tennis Contributor

I read about mental breakdowns on the court, I've written about how to avoid them, so when I’m in the middle of a match and am flustered with the inability to hit a ball, I’m flabbergasted thinking, “How could I be having a mental breakdown??”

With certainty, no matter who I’m playing I’m probably the most mentally dominant person on the court…is what I would’ve told you 5+ years ago. With kids and more responsibilities on my plate, things have certainly changed. Yes, it’s hard to fit the same amount of play time in, however my strokes are still there, my footwork—ehh, could use some work but is still better than the average player, but what has been the hardest pill to swallow is accepting the fact that my once mentally confident game is deteriorating. So instead of beating myself up and vowing to quit (which I’ve done numerous times), I decided to drill down what was causing me to break and ask myself, “How do I diagnose a breakdown before it happens, and what do I do to combat it?”

Diagnosis of breakdown:

Social/Environmental  – It might not have been obvious at first, but the unfamiliarity of a new partner, a new tournament format, a new venue or even playing an opponent I have history with was a disruption of my game. You’re no longer playing just a match, you have other factors involved that are out of your comfort zone.

Physical – I've been fortunate to be free of injuries, but with little ones a good night sleep is always a gamble. At times, I play more relaxed when tired, however once I get to that 2^nd set mark I slowly feel the fatigue creeping in. With USTA season in full swing, most matches are in the evenings, so after a long day not only is your footwork shot, but also is your inability to make any smart strategical decisions (at least for me that's the case).

Mental – Pressure can come in all types of form whether you had a bad day at work, have any outside social tension, or for me, just feeling the pressure to win for the team’s sake. If you continue to let the pressure eat away at you, it's like being a deer in headlights where you are unable to move—the worst kind of breakdown.

Most of the time, I'm usually dealing with just one of the culprits above (the most common being fatigue), but I wanted to figure out how to pull myself out of a complete funk when I'm feeling like every aspect of my game is going down the drain. So after more reading and experimenting, here is a list of solutions that have worked for me and hopefully for you as well!

Treatment/Prevention of breakdown:

“Only the ball” – Are you looking at the ball? The first thing I notice when I'm in a downward spiral is my eyes are on everything BUT the ball (when you’re hitting a whole ton of rimmers, then that should be your first clue). Reciting the words, “bounce, hit”, as you are swinging away will help you focus on that fuzzy yellow ball. Another useful tip during 'down times' or when waiting to return a serve, is to look at your strings to stay focused or say "ballllllll" in your head as the server is tossing. Swear this works!

Continue playing your game – “I’m just not playing my game.” This has literally come out of my mouth numerous times over the past season. Something doesn’t work, so instead of trying the stroke or poaching again I’ll play it safe and just push it back—I despise that game! Not only do I feel like I've lost my edge, but my footwork is atrocious. Sports psychologists suggest continuing to try your shots with the correct motion (maybe even over-exaggerate it), since it will eventually come along. I know it won't help when you're in the middle of a match like I was, but really the best suggestion is to get out beforehand and hit some balls on a backboard or ball machine, or jump into a drill a day or so before.  

Be versatile – If you try and try but plan A isn’t working, then have a plan B…and C…and maybe a D. Changing your game up will actually work in your favor since your opponent will have to stay on their toes to keep up. Just be sure to start with plan A each time, since the less you use it the harder it’ll be to get it back.

It's all about body lingo – My sister back in the day had taught me the importance of looking the part of a positive, energetic and optimistic player even on the verge of defeat. That has definitely played a huge part in my playing style since forcing myself to laugh off my stupid shots has kept my mind from sinking into a dark hole. Stand up tall, smile, jump around, jog in place, shadow stroke, positive self-talk—these subtle cues will make a dramatic impression on your opponent. For me, fatigue has played a major role in affecting that positive/energetic role, so my solution—bring energy-infusing foods to your matches, like a banana or a granola bar. Makes all the difference!

Lastly Breatheeee! – Inhale. Exhale. Do this with purpose in between points to force yourself to take your time, and more importantly to relax your mind and body. 

Obviously, the way to prevent a mental breakdown is to recognize the possibility of one beforehand. If you pick up at the start of your match that you are uneasy about something (anything really), then mentally prepare yourself on a strategy that will help you focus throughout the match. Good luck and stay strong!

Tennis Burnout- Taking time off

Kristianne Bontempo & Katelyn Caniford | Towpath Tennis Contributors

So you’re feeling the tennis burnout. Weeks go by and you realize you’re not progressing in your lessons, as well as not winning your matches. It’s easy to get frustrated and want to quit altogether, but before you make any decisions you might regret, here’s some tips on how to get your game back when you feel like you’ve hit a wall.

sportspsychologytennis.com

Take time off - If you’re beginning to feel like playing all the time is doing more harm than good, you might want to consider taking a break from the game. Especially if you’re starting to feel both physically and mentally exhausted. Don’t feel guilty, even the professionals need a break here and there. Create a short term plan for yourself by taking a week off and if you don’t find that you’re missing tennis just yet, try extending your break a little longer. Maybe a whole month is what you’ll need to feel rejuvenated and excited about the game again.

But the team needs you - If you’re struggling to decide if taking some time off is really necessary, especially if you’re team is pressuring you to play or you’re committed to a weekly drill, then try first minimizing the days you want to play. If you’re currently playing 4 days/week, cut it down to 3, then 2. Time away from the court will not only be beneficial to your physical and mental well-being, but it will give you time to hopefully forget some bad habits you felt like you were struggling with in your game. 

Forget the negative thoughts – “I’m no good, my teammates think I suck, I just want to quit.” Sometimes walking on the court can become a dark, dreary place if you’re stuck in a funk. But if you absolutely refuse to take a break, then it’s time to change how you look at the game. Why did you start playing tennis? Did you want to get fit, want to play with your friends, or do you really just love it? Many times when players get into this downward spiral, coaches will often have players start back at the basics—in other words, strip yourself from what is making your tennis experience so negative. If you’re on the biggest losing streak of your life, take a few private lessons to focus on your biggest crutch. If you don’t like the people you’re playing with, find another group. If you’re feeling too much pressure to win your matches, then skip a match or two.

One good thing to keep in mind here is that even if you do end up needing a short break, remember that you’re not missing out if you don’t play for a while. Even if tennis is your time for socialization, your friends won’t forget about you. They’ll understand that you need to do what’s best for you and when you do decide it’s time to return, it’ll be like you never left! Also, make sure that when you do make your big return that it’s when you’re excited about tennis again! Think of your ‘comeback’ (even if it’s a week) as a fresh start to a whole new you. Come back with a positive attitude and start having some fun again! 

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How to finish strong and win in tennis

Dallas Aleman & Kristianne Bontempo | Towpath Tennis Contributors

Many a times you find yourself ahead in a match only to see it squandered away after thinking you had it in the bag. If this is a pattern or an entirely new challenge you're facing, you're not alone! Even the best pros on tour find themselves in total control of a match only to be bewildered moments later when they realize it's slipping from their grasp. Finishing strong means playing smart, and these following lessons will show you how to do just that! 

Lesson #1 - Never make assumptions. We hear it all the time, "He's under-rated," "I've beat her before," or "They have a bad match record." Statistics and past matches say very little on what's happening in the moment.  

Losing a match you thought you'd win can be 
incredibly discouraging.

"After losing to players I've beaten in the past or when struggling against an opponent others write off as beatable, I used to get angry and upset at myself at how 'crappy' I played. The lesson I eventually learned is to pay attention to what your opponent is doing different, instead of what you're NOT doing."

Lesson #2 - Stay focused! It can be incredibly discouraging when you're big lead becomes a neck and neck battle, but the most important part of being a good competitor is to stay focused in the moment. Even if you're up a set and 5 games, play each point as a new point and one that has to be contested. You must win that one, because taking a breather and relaxing just a bit could be the nail in the coffin.   

"I had a saying when playing a tough match and having problems. I would call out, “climb the mountain,” and remind myself to take one step, or in this case point at a time." 

Lesson #3 - Be a good sport and be prepared for the next match. We often take matches for granted, especially when we're not taking our opponents seriously. If you don't finish strong the first time around, make sure you're prepared to give it your all the next time out. Also, whether you win or lose give your opponent some credit. After all, they were able to finish strong against a tough player like you!

“Commenting on the opposite end of the stick, I once played a match where my team was in last place and my partner was under-rated (a 'sure win' for any opponent), but that day we were on fire and battled to a victorious win! Unfortunately, our opponents didn't see us as comparable competitors (and made sure to make note of it), and stormed off the court embarrassed and unjustified. That kind of unsportsmanlike behavior had taken a hit on my self-esteem, but I keep reminding myself that we played great tennis and finished incredibly strong whereas for our opponents--sore losers!"

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How to beat junior tennis players

Kristianne Bontempo | Towpath Tennis Employee | Online Store Manager

These days we're all too often finding ourselves across the net of opponents who are fresh out of high school or college. And if your first thought is 'oh crap', then you're already falling into their hands. Nobody's jumping for the chance to play some kid doing high kicks at the baseline, but you should not have to overcompensate or dumb down your game just because you're playing somebody in a different age bracket. So here are some tips on the most common mind games you might face when playing a junior tennis player in regular league play.

Not all junior tennis players have an attitude.

Whats up with the 'tude? - Not all junior players are as immature on the court as you might assume. Many are actually quite courteous and show more sportsmanship than those twice their age, however that doesn't discount the few that can't remember their manners. Whether they feel it was provoked, junior players tend to deal with adversities on the court by defending themselves with their words and actions instead of through their game, so try not to take it personally. Instead of stooping to that level, kill them with kindness (real kindness, not the overly fake stuff), because you'll find yourself in a much more positive mental state-win or lose. 

The temper tantrum - It's embarrassing for somebody at any age to throw their racquet or shout out angrily, but we can almost expect it with a youthful player who tends to be less experienced in controlling their emotions. Depending on the severity, avoid getting rattled by your opponent's self-wallowing by continuing to play your game in a quiet, mature manner. Even after making a few errors, if your opponent sees that you're unfazed, they'll most likely fixate on wondering why they're still in a funk and further self-destruct. If their temper becomes so intense where you fear for your safety (ie. your opponent smashes balls at you or punches a hole in the wall-hey, it's happened!), then stop play and seek out a captain or umpire to officiate the rest of the match. 

Let inconsistency shine through - Even if they have a strong game, you won't typically see a lot of seasoned junior players in regular league play. More often than not, the secret to winning is keeping the ball in play! Younger players have a difficult time staying patient and want to rush the point while forcing their own error. So gear up for the long haul and be ready for some rallying. Think of the match as a game where you count how many times the ball crosses over the net, and then try to beat that record. If you feel in control, try taking the ball for a spin by moving it side to side and back and forth. Your opponent may be young, but can they outlast the Energizer bunny?

The feather/cannon game - You will most likely face two types of games when playing a younger opponent, the 'let's hit as hard as we can' game, and the 'nothing's working so I'll just tap everything over' game. You might even experience both in one match! The junior player thrives on hitting a hard ball, so simply take the pace off. You may hate having to adjust your game but your junior opponent will hate it even more. So when the balls are flying out, younger players will sometimes back off the pace completely by pushing the ball with a feather-light touch. When playing against a pusher, you can try adding topspin and move those feet so that you can 'punch' the ball back.

Cheater, cheater - Too many times we see junior players get chastised for cheating -or- we're accused of cheating ourselves. The thing about cheating is a lot of the time nobody is actually cheating! Adults are to believe that junior players cheat because it's the easy way to beat an adult, and juniors are to believe that adults cheat because they're sore losers and have bad eyesight-neither one being true. Always give the benefit of the doubt after a questionable call. Question them after a second call (without the 'tude), then ask your captain/umpire to officiate the match after any subsequent calls. Request the later if you're being continually accused of cheating, otherwise aim well inside the line. 

Intentional or not, junior players will play head games with you, but it's up to you to keep your emotions in check. Stop hoping to at least win a game or two, or swear you'll quit if you lose to some kid. What many junior players have in power and imperial confidence, they are lacking in consistency and experience in tough match situations. It's not the end of the world if you lose to a player who could easily be your own child. If they're a good sport, be a good sport in return. Ultimately, we're happy to see a larger younger generation of tennis players emerging. No matter the outcome remember this, the majority of junior players are just as grateful for the opportunity to play with the big kids.

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The first step to getting better at tennis

Dallas Aleman | Towpath Tennis Owner | Tennis Guru

I had recently gotten a call from my son Alex, who is playing at Duquesne University, and he wanted to alert me about a Davis Cup match being played against Serbia vs Canada. This summer Alex had a chance to rub shoulders with quite a few ATP ranked players after competing in the $30,000 Cleveland Racquet Club Invitational. He and his partner played four matches and finished 1^st in the 2^nd back draw consolation (which as a collegiate player, he didn't claim the prize money).  But what was interesting to him is that he was one round away from playing one of the men from Serbia's Davis Cup team, Ilija Bozoljac, who lost in the semifinals of the final round in the Davis Cup. I could sense my son thinking, 'Wow I'm not that far off from this level.'

Alex Aleman (left) with doubles partner Pete

Carpentar (right) at the $30,000 Cleveland

Racquet Club Invitational. 

This is one of the most pivotal points in any young person’s tennis career--the thought and belief that you can get that good. What seemed so far away is not impossible. That mindset is what makes the difference between champions and mediocre players. It's what elevates a player to the next level.

However, the thought does not come from just being on the court. Playing against really great players can be intimating until you realize that they too make their share of errors (maybe not as many as you at the moment), but nevertheless it proves their human. That 'what if' becomes a reality when you work hard, play competitive matches, and see not only can you improve but that you can earn a couple of points (baby steps) even against the best. The thing is, you won't know how good you can be until you put yourself in the arena with champions and venture into their territory. Swim in their water and see that there is a way to climb that mountain. The challenger will believe; the meek will give up.

So the question is, do you want to get better? Are you willing to believe? Even though he didn't express it, I could tell my son is fired up thinking I can climb to the next level. What is it going to take for you?

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The benefits of a short memory

Dallas Aleman | Towpath Tennis Owner | Tennis Guru

Rafael Nadal stuns at Wimbledon
with a loss in the first round

After watching Nadal go down in the 1st round at Wimbledon, it just proves that everybody (even the best) can have an off day. The question is, can he recover quickly after such a disappointing loss? A player may have the fastest serve, most powerful forehand, and be the best in the world, but if you can't learn to forget and move on, you're no better than the next player.

Having a short memory might be one of the most valuable assets a player can have. Bad shot--move on, double fault a whole game--move on, lose 6-0, 6-0 to somebody you normally can beat blindfolded--move on!

The fact of the matter is, if you're drowning in self-wallow over some bad shots, you're giving yourself no hope in improving and getting back into a positive mindset. In fact, you begin inviting more errors by not allowing yourself to recover from those crummy experiences. Remember, when you make a mistake it's not the end of the world, so train your mind to brush off the negatives by starting with a blank slate.

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