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!

Mental Toughness Tip: Positive Body Language

Kristianne Bontempo | Towpath Tennis Employee | Legit Tennis Fanatic

The key to having positive body language is to get yourself into the right mindset, meaning you want a good attitude that exudes confidence. But come on, we've been in those down and out matches and sometimes the only thing keeping you going is the fact that this ugly match is almost over. We don't expect you to perform psychological magic, but do as the pros do--fake it til you make it!


Juvante Johnson keeps alert at Towpath

1) No slouching! Slouching is a sign of defeat so walk around with your shoulders back--even if you are down 0-5.

2) Stop dragging your feet. The last thing you want is for your opponent to see you're tired. Even if your feet feel like bricks, kick them around a bit to prove you still have some gas in the tank.

3) Run don't walk. Every so often, pick up a light jog while retrieving a ball or getting back into ready position. Even in the 5th set of the French Open, we saw Nadal gunning to the baseline after a changeover. This will not only energize you but it will terrify your opponent into thinking you aren't getting enough of a workout from them.

4) Get enthusiastic! If you're playing doubles, your forced enthusiasm can be contagious. Soon your slumping partner will have an extra skip in her step too.

Stick with these tips and before you know it, you're game will rise up to your attitude.

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How to handle a bad line call

Kristianne Bontempo | Towpath Tennis Employee | Legit Tennis Fanatic

Although the Hawk Eye system is not available
for everyday play, it has made a vast improvement
on line call verifications amongst the pros.

Anyone that has played some sort of competitive tennis can relate to a bad line call. Whether it's intentional/ unintentional, occurring on the next court over, or you're the one being interrogated, you have to learn how to handle it with some etiquette. The last thing you want to be known for is "that guy" or "that girl" that cheats or flips their lid over a line call.

Handling your opponent:   
"Are you sure that was out?" If you like to avoid confrontation like we do, this is the easiest way to question a bad line call without completely throwing your opponent into defense mode. If there's more than one doubtful call, then taking a long hard look will suffice--sometimes that alone will get your opponent to question himself. However, if it appears your opponent is blatantly making bad calls, then not only call them out on it but call over a coach, captain, or an offical (whatever the situation calls for) to resolve any future disputes.

Handling as a spectator: You might be watching from the bleachers or the next court over, but if you witness a bad line call can you do anything about it? When it pertains to the actual match, no officially there is not much you can do. We advise you to tuck it away and make a note to watch this player in the future, but getting involved in somebody else's match is just a bad idea and poor sportsmanship.

Handling when accused: Whatever you do, hold your ground! Point to where you saw the ball hit the ground to really emphasize your confidence in your line call. Afterward, really watch your lines and be absolutely positive before you make a call to avoid any further conflict.

Handling your partner: When playing doubles the partner closer to the line should be making the call, although sometimes your partner can make an honest mistake. In that situation, gently tell them after you thought the shot was good. However, if your partner makes a blatant bad call, then good sportsmanship will urge you to overrule it.

Most importantly, keep your cool! You may be one of those players who play great under fire (we envy you). But if you're like the majority of us, anger only invites errors so take a deep breath and focus on the next point while aiming inches within the line.

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Mental Toughness Tip: Don't choke!

Dallas Aleman | Towpath Tennis Owner | Tennis Guru


Two weeks ago we witnessed an exciting final at the Sony Ericsson Open in Miami between Andy Murray and David Ferrer. What was intriguing to me was Ferrer being edged out in a brutal 3 set match and final tie-break win by Murray. Ferrer is normally such a pitbull on the court but he made a critical error when trying to close out the match to win the title. On match point Ferrer made the fatal mistake of playing not to lose versus playing to win. A ball landed close to the line and when no call was made, Ferrer stopped play to have hawk eye verify his claim that the ball was out. Well guess what-he blew it! It's not like the ball was clearly in (it was actually in by the smallest margin), but he lost the point and eventually the match.

The point is that if you play to win, you do not hope for your opponent's ball to go out. Anything that comes to you that is obviously not out, you go for it! This is especially true on balls that you are coming forward on and are meant to be your opponent's passing shots. "He who hesistates is lost." This is so true in tennis and in life. Players that are winners go for any and all balls. You want to hit the ball, you want to force the unforced error. If you hesitate you are putting your destiny in your opponent's hands, but if you go down swinging then you will always have a greater chance of getting the win. You may lose a point occasionally, but it won't be for having the wrong attitude. Playing to win means you play to be the last one to hit the ball. David Ferrer wished that he would have hit that ball and maybe he would have won the match.

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Mental Toughness Tip: Positive Visualization

Dallas Aleman | Towpath Tennis Owner | Tennis Guru

Do you find yourself freezing up at critical points, playing great in practice but lousy in competition, or letting self-doubt creep into the back of your mind? Guess what, we ALL do! Even the pros have their mental meltdowns at times. Your mind controls your body so the key is to train your mind to work for you.

Competitive play should be a happy positive experience where improving is the goal. Many of the struggles with getting better relate to how you visualize your upcoming matches, since the active imagination has no trouble envisioning the negative outcomes. The thing is, positive visualization doesn't actually decrease your chances of failing, but it does increase the odds of success.

Anyone can tell you to think positively but sometimes that's easier said than done. Whether your slumping during a match or having trouble sleeping the night before a big tournament, take this as an opportunity to try these positive visualization techniques.

• Imagine yourself loose, even if that means physically shaking out your legs and arms.
• Visualize hitting the perfect shot; an ace out wide, a forehand down the line, an overhead smash-whatever gets you going.
• Repeat the image in your mind of your perfect shot over and over and over again. 
• Envision the win. Don't get me wrong, you don't want to jump the gun but allowing yourself to see the end result is encouraging.   

These and many more positive thoughts are the way you create pathways and environments where a winning environment can take place. This not only programs your mind to think positively, but it will help you gain confidence and belief that just because your down 0-5 in a match, you can still come back and win-it's happened! So continue testing out these positive visualization techniques and let us know, does it work for you?


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