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!

Believing you can win

Dallas Aleman | Towpath Tennis Owner | Tennis Guru

History was made this last week. A Japanese player Kei Nishikori won the Barcelona Clay Court Championships! Nadal, Ferrer and all the other clay court specialist were out. That is the equivalent to having a Japanese basketball team come to the US and win the NBA Championships!  

It just goes to show that no one ever has a lock on winning just because they're seeded. One of the biggest misnomers in tennis is the seeding process. This is especially true for players who are new to the tournament circuit.

The inexperienced player is going to be either intimidated or in awe playing against a top tournament seed, and more often than not, will cave and accept a loss without exploiting all their strengths. The first seed will win on reputation and history alone, which to many players may seem like a cushiony spot in the draw. However, it's the first seed that has the most pressure than anyone else in the tournament since they have a lot to live up to. 

So everyone is asking, "What is wrong with Nadal?" I argue that nothing is wrong with Nadal. He may be ranked #1 in the world, but it's the rest of the field that now believes that they can beat him. This makes holding that slight edge so much harder for him. 

Tennis is all about believing. If you have the belief, heart, and you back it up with practice and play, it will go a long way. 

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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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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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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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