Tennis Coaching

Many players and coaches still tend to follow and believe in these damaging myths regarding performance.

Why are these myths dangerous and how can they hurt your performance? If you don't acknowledge and understand these "Myths" then you will find that they can have a negative impact on your performance and success as a tennis player.

The following examples dispel some of the common myths out there. If you can learn to avoid these performance crippling myths then you will immediately see your performances improve.

MYTH 1: You must be playing at your best technically in order to win!

The Truth: There will be days where you are not at your peak technically when it comes to executing shots. This doesn't mean that you cannot win; it just means that you will need to draw upon your mental strength and tactical abilities to devise a way to win.

Success Tip - There will be times in your practice sessions when you are not hitting the ball well. This is the time to put your "Plan of Action" into play by acknowledging that this could be a similar situation during a match. Analyse your game plan and focus on your shots that are working well. If you can overcome these technical issues during a practice session then it will give you confidence when faced with the same scenario in a match.

MYTH 2: Every time you step on to the tennis court you can be assured that you will perform at your peak.

The Truth: The key to this eBook is being able to achieve your "Ultimate Performance State" more often thus resulting in more consistent results. Unfortunately, the harder you try to force your performance levels the more you will struggle.

Success Tip - You need to focus on implementing all of the strategies that you will learn from this eBook. Focus on your routines, your game plan, and getting your emotions and negative thoughts under control.

MYTH 3: You must be born with that "Special Gift" to be able to perform at your peak more consistently.

The Truth: As stated at the beginning of this eBook you can learn to be mentally stronger and become a more consistent performer.

Success Tip - By incorporating the skills learned from this book you will be able to perform at your peak more consistently. It just takes time and the sooner you start the quicker you will get there.

MYTH 4: Once you play at your peak you will be able to replicate this every time you step on to the tennis court.

The Truth: Unfortunately it is not that easy. Tennis can be a frustrating game. Often after one of your best performances you will find that the next time you step on to the tennis court you may not be able to reach such high levels. What it is about is being able to keep improving and achieving these peak performances more consistently.

Success Tip - You need to conduct a self-analysis of what the triggers are for you that help you to achieve your "Ultimate Performance State." Once you understand what works well for you then you can implement the strategies that help you to get to this point.

MYTH 5: You can never be too motivated!

The Truth: As a player you would have already experienced the confusing feelings of being too motivated. Being too motivated can bring about the same negative results as being not motivated enough.

Success Tip - You need to find the right balance and find your optimal level of motivation if you wish to perform more consistently. Through self-analysis you will find the routines and triggers that are right for you.

MYTH 6: Those tennis players who appear to be peak performers do not require a coach as they already know what to do.

The Truth: All players at all levels will benefit from having a great coach. Even the best players such as Roger Federer who are "peak performers" still ask for help from coaches and trainers.

Success Tip - The day you believe that you are too good to have a coach or ask for help is the day that your ego has surpassed your understanding of reality. When I say reality, I mean thinking that you will never take a step backwards in your technical abilities, physical levels or tactical thinking.

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Constructing and Designing a Training Coaching Session

The key to success for any tennis program is to carefully plan and implement a well designed and structured training plan.

To Do This, Several Steps Need to Be Followed in Order for This to Happen Successfully:

1. Design a general plan following the various phases of the season.

2. By doing this, you will be able to carefully plan specific areas to work on depending on which season you are in (pre-season, competitive, post- season).

3. Set specific goals for that particular phase and then create structured training sessions for that period of time (e.g. developing endurance in the pre-season).

4. Design each individual training session with a specific goal in mind (such as working on agility, power or speed).

5. Carry out the session by properly instructing and teaching each skill, being organized, punctual and in control of your athletes.

Key Points When Designing a Training Session:

1. Having a plan is essential.

2. Design a session using tennis specific exercises.

3. Be organized, if you are not, then your players will notice.

4. Make it fun.

5. Be observant in your training sessions.

6. Teach, coach and instruct your team in a positive way.

7. Strive to improve on every training session.

8. Lead by example.

9. Have a back-up plan if the weather conditions are not suitable.

Specific Goals For Each Session:

1. Give clear instructions on how to perform each skill.

2. Demonstrate the skill to the group and then answer questions if asked.

3. Carefully plan appropriate drills for the time allocated, that is maximize your time available. Follow strict guidelines on the number of sets, repetitions and rest used in order to maintain a smooth running session.

4. Include variety into your training sessions, otherwise your athletes will become bored

with performing the same drills over and over again.

5. Show enthusiasm and give positive feedback to your athletes.

6. Make the session fun.

7. Include game-like fitness drills (cross training with another sport).

8. Perform testing early on in the pre-season and record the progress made by each player. Testing is a very important component of any training program as it provides specific information on the progress (or lack of progress) being made.

9. Once certain goals are met, then increase the number of drills, the intensity, repetitions, sets, and so on to constantly challenge your players.

10. Have a back-up plan.

11. If you plan a session outdoors and it rains, then have a back-up plan for an indoor session.

12. Allow for individual differences between athletes.

13. Some athletes may excel in the speed drills but perform poorly in the strength drills.

14. Set individual goals for each player.

15. After each session, make notes on what went well, what needs to be worked on further, record all test scores, and think of ways to improve on the next session.

16. Check that all of the equipment is in good working order.

Courtesy: www.globaltenniscoaching.com - Global Tennis Coaching

You always hear athletes talking about their confidence. Sometimes they talk about how much confidence they possessed during a match and sometimes it is how they lacked confidence during their performance. So how does confidence come and go with such regularity? Champion athletes are able to maintain consistently high levels of confidence as they understand how to control the variables that can affect their confidence levels. As the old saying goes, "winning creates confidence!"

How Do the Top Athletes Maintain Their Confidence and How Do They Control Their Performance Levels?

First of all, confidence comes from believing in yourself. Top athletes are often able to identify the causes of their decreasing confidence levels and problem solve by implementing various strategies to once again become confident athletes.

Winning and succeeding is the best medicine for confidence. Losing can have the opposite effect and cause a sudden and spiralling deterioration in an athlete's confidence levels. Confidence is that "Un-shatterable" belief in your own abilities!

Often when lacking confidence, you can still portray a positive self-image by walking with confidence, keeping your head up and speaking with a positive attitude. Learn to be optimistic and control what comes out of your mouth. You also need to learn how to control negative self-talk and replace any negative thoughts with positive ones.

Don't allow those around you to refer to you in a negative manner or to push you around. Surround yourself with happy, positive and successful people.

Common Thoughts that Create a Negative Self Image and Cause a Drop in Confidence Levels:
I can't play anymore
My forehand is too weak to beat these guys
I can't get my first serve in
I can't beat that opponent because he is too strong
I am not physically strong enough
I can't play in the wind
I have no confidence

Replace These Negative Thoughts With Positive Thoughts Such As:
I can play and be successful
My forehand will improve the more I play
I will play with consistency
My opponent may be stronger, but I can beat them in other areas
I am physically strong enough
Playing in the wind is tough, but I like a challenge
My confidence will build as I start to enjoy my competitive experiences and allow my skill and talent to take over

Consistency in Performance!
When athletes feel they are on a roller coaster ride with respect to performance consistency they become frustrated. This inconsistency is a result of many factors - not being able to control your energy levels, losing site of your goals, having to overcome technical changes in your game, spending time on the sidelines due to injury and not being able to control your negative thoughts.

To become more consistent in your performances you need to first become aware of what is causing these issues. Conduct a post-match evaluation using a simple checklist. You should try to be completely honest in answering each question as it will help you work out why you are not consistent with results.

Below is a list of some reasons why athletes go through frustrating ups and downs. Some are out of the athlete's control such as injuries and some are controllable. You have the ability to change these "controllable" reasons.

What Can Cause a Performance Slump?
Change or problems in your personal life (relationship break-up, death in family).
Change in your physical abilities (e.g. injuries, illness, lack of strength).
Change in some technical aspect of your skills (e.g. learning new skill).
Change in desire and motivation to compete (loss of interest).
Losing sight of your goals and dreams (not reviewing your goals).
The continual learning process including the ups and downs associated with life.

Common Feelings, Emotions, Thoughts and Experiences of Athletes When They Do Not Perform Well:
They lacked confidence.
They did not feel physically well.
They were easily distracted by other issues and events in their life.
They were very anxious and uncomfortable.
They were slow in their reactions.
No matter what they tried it never seemed to work.
Their opponent was in control.
They felt physically overwhelmed in all areas.
They were irritable.
They felt that everyone was against them.
They thought that the luck was with their opponent.
They became negative with self-talk and body language.
It was not fun!

(Action Plan)
How to Deal with Slumps in Confidence Levels

Re-evaluate Your Goals and Set New Targets to Work Towards
Athletes can lose sight of their goals and forget what they are playing for and what they are trying to achieve. When you know precisely what you want to achieve you will see a significant improvement in understanding how to build your confidence levels. Refer to your notebook of goals and write down positive affirmations daily.

Monitor Your Self-talk
When you are lacking confidence there is often a pattern to the increased amount of negative things you say. Replace any negative thoughts with positive thoughts. You must talk in a positive manner helping you build your self-esteem and self-confidence. Monitor the talk from people around you. If you are hanging out with negative people that will have a destructive effect on you; negative thoughts will erode your ability to build your confidence, so surround yourself with positive, confident and happy people.

Reward Yourself for Little Successes
As humans we like rewards or acknowledgment when we achieve something. Allow yourself to enjoy the fact that you have succeeded and reached a set goal. You will build confidence by being proud of your discipline and success in reaching a goal. Little accomplishments will lead to bigger and more rewarding accomplishments.

Concentrate on the Positive Things in Your Life
Athletes often start to exaggerate the little things and make them into bigger problems or issues than they really are. Be pro-active in confronting issues and deal with them immediately so you can move on. Don't procrastinate otherwise all of these little issues will become bigger ones that will overwhelm you.

Write Down Positive Affirmations Every Day
Write down a positive saying you can relate to and carry it with you. Every now and then you can pull out the piece of paper with the affirmation on it and read it. This helps to develop positive self-talk and build confidence. For example: "I will always give my best effort!" It's about talking nicely to yourself as well as inspiring and empowering yourself.

Set Realistic Goals
Goal-setting helps to build self-confidence as you allow for yourself to succeed when you reach one of your goals. If your goals are too unrealistic then you will feel that you are never succeeding. Lots of little "successes" will help build your self-confidence.

Identify Areas to Improve
Work hard to improve the issues and deficiencies that are causing you loss of confidence. Get out there and practise and work on the technical issues that are causing problems.

Work on Your Strength and Fitness
You will help to build confidence by improving your body image. It will also directly help you in the skills required for your sport.

Be More Disciplined
Maybe you are lacking discipline both on and off the playing field? This is where your goal-setting comes into play. Set your goals and then be disciplined in doing what it takes to achieve them.

Visualise Previous and Future Successes
Watch tapes of past performances when you were winning and performing well. It will remind you of how good you can and will be. It is also of great benefit if you can visualise yourself being successful the next time you are in competition. Visualise performing all of the required skills perfectly and visualise yourself creating the perfect environment for you to succeed.

Courtesy: Exrtact from "Mental Training for Tennis - Your Winning Mindset" eBook by David Horne
Also, available at www.globaltenniscoaching.com

Strength training is required to help develop a "base" from which an athlete can build upon and become faster. Strength is required before power training and it helps to lay the foundation for overall body conditioning. I have found that strength is the single most dominant factor in predicting and also improving speed. It is not the only factor but it is definitely the main one that can bring about the most significant results.

If you have not performed a regular strength training program before then you need to participate in a general total body program as this will lay the foundation for a more advanced speed program. This article assumes that you have already been involved in a strength training program and are ready to expand into the specifics of training for blazing speed.

This article talks about another "piece in the puzzle" for becoming a faster athlete. Throughout our entire series of speed training articles it will all come together from where you will be able to design your own program based on your needs.

There are various types of strength which will help you to understand how to specifically train for your sport of tennis.

Strength-endurance refers to the athlete being able to exert strength over and over many times. If an athlete lacks the ability to continually exert this strength then they will become slower in reacting to a certain situation. The best way to work on strength endurance is by performing circuit training.

Maximum strength refers to being able to exert the maximum force possible in a single contraction or movement. It is this type of strength that plays a significant role in developing that "explosive" component of speed. An athlete can work on this maximum strength by conducting a strength training program.

Elastic strength is a third type which refers to the athlete having the ability to overcome a significant force or resistance with a fast contraction. How does this relate to speed? Well, think about how soccer has become more physical or football with the known amount of sheer strength required to push away from a defender. This can help the athlete to become faster in their response to a situation and get a jump on their opponent. This contributes to an athlete being fast and responsive to a certain situation. An athlete can work on developing elastic strength by working with medicine ball, performing various weight training exercises and a series of plyometric exercises.

Precautions for Strength Training:

1. Complete a "needs analysis" for each individual

2. Avoid excessive loads on the body

3. Avoid over training (leads to overuse injuries)

4. Avoid training errors and using poor technique

5. Follow all guidelines

6. Train with a partner if possible (for motivation and for spotting)

Principles of Training

Frequency - "How often you workout"

Intensity - "How hard you work out or the effort you put into your work out".

This is expressed as a percentage of 1RM (maximum repetition).

Time - "How long you work out for" (e.g. 45 minutes).

Progression - Refers to a gradual increase in repetitions, sets, or resistance that

allows for adaptational changes.

Specificity - Train the body part or system specific to those used in your sport.

General

If you have access to a gym facility then you can develop a strength training program utilizing the equipment available.

For those coaches or athletes who do not have access to a gym, you can design a program using a combination of the exercises included using an athlete's own body weight for resistance.

Make sure that you include a variety of exercises that cover the lower body, the core and the upper body. Neglecting one area can create imbalances that will likely lead to injury.

How Do We Get Stronger?

We get stronger by continually overloading the muscle and forcing it to grow stronger in order to cope with this increased load. When you hear coaches talking about a "maintenance phase" during their competitive season then they are often referring to maintaining the load placed upon the muscles. Whereas as during the pre-season the athletes were constantly striving to increase the loads placed on the muscles.

There Are Several Methods When it Comes to Basic Strength Training:

1. Free weights such as barbells and dumbbells which are common in gyms and homes.

2. Using fixed machines such as universal machines.

3. Using your own body weight for resistance such as performing push-ups and squats.

4. Partner assisted exercises where your partner is the resistance.

5. Various forms of circuit training which involves performing a series of pre-defined exercises in rapid succession.

6. These are methods used for general strength training especially when the athlete lacks the appropriate resources. Our strength training exercises are more specific and cover a variety of methods but all aim to train specifically for the demands of tennis.

Many tennis players have to travel and this is where having the option to perform exercises using your own body weight can come in handy if this is your only option for strength training.

Repetitions

When conducting your initial strength training program for overall body conditioning and preparation for more advanced exercises I want you to work in the 10-12 repetition range. This allows you to develop muscle size and endurance but most of all it doesn't place too much stress on your body which would likely lead to injury. You should be pushing out that last repetition, if not then increase the weight.

Once you have completed at least six months of a general weight training program then you can move onto the specifics that will really help you to become faster.

To achieve maximal results and adaptations you will want to train in the repetition range of 6-8 repetitions. This will help to achieve maximum strength and muscle growth. Every two to three weeks I want you to include a "heavy" day in your training which will consist of performing the same exercises but now in the 4-6 repetition range. It is important to perform these fewer repetitions with exercises that you have been doing for a while. This is a gradual progression. These heavy days will really help to overload and stimulate the muscles.

Sets

During your initial general strength training program I want you to perform 3 sets. The goal should be to push out 10-12 repetitions in each of these three sets. Remember that the main goal of a general strength training program is to prepare the body for the more strenuous activities placed upon it in the power and advanced training programs. If you have already been involved in a strength training program then you need to move on to a more intensive strength training program of 3 - 5 sets per exercise (include super -sets into your programs)

Rest periods

During your general conditioning phase you will want to only rest for 1-2 minutes between sets.

When you have moved on to the more intensive program you will need to increase your rest periods to at least two to three minutes (due to using heavier weights and performing fewer repetitions). Anything less when maxing out will not allow you to fully recover in order to perform the next set for maximal gains. This increased rest period will allow the muscles to sufficiently replenish their ATP and creatine phosphate stores which will allow you to get better results on your next set.

Many power athletes will require rest periods of greater than 3-5 minutes. This is more specific but I am sure that you will have time restraints with your sessions

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Game Preparation, Management and Routines for Performance Consistency

Game preparation and management is one of the six essential elements identified that you must pay attention to in order to reach your potential. You cannot expect to maintain "Your Winning Mindset" and enter your "Ultimate Performance State" as soon as you walk on to the tennis court. The process starts well before you step on to the court!

All of the great players make a concerted effort to prepare for their matches. They just don't hope they will perform well; they take control of all the variables leading up to their match so that they have more control in obtaining a successful outcome. You can learn from this by taking your match preparation into your own hands.

Below are some key points that you need to consider as part of your pre-match preparation. As I have emphasised throughout this guide you will need to identify what is important to you and create your own individualised plan.

1. Have an overall game plan before stepping on the court. Know your opening tactics so they happen automatically.

2. Make back-up and emergency contingency plans for any delays, travel plans etc.

3. Eat specific meals at specific times as structured by your nutritionist

4. Check all your equipment you will use ahead of time.

5. Use positive self-talk and positive imagery.

6. Be around people who support you and make you feel confident.

7. Be around people who won't distract you from your positive mindset

8. Maintain a consistent, organised schedule so there is no last-minute rushing.

9. Seek the assistance of support staff to reduce pressure on yourself.

10. Stay tuned to any last minute match time changes for your event (e.g. rain delays)

11. Conduct a thorough dynamic warm-up.

12. Wear clothes that make you feel comfortable and confident.

13. Designate some time for yourself to prepare mentally away from distractions.

14. Check out the venue where you will perform. This includes the courts, locker rooms.

15. Be prepared with books, iPods etc to help you stay relaxed and focused during the "dead time" in-between matches.

Your Action Plan:
It is now up to you to take the next step in reviewing your current game management plan and deciding on which areas you can immediately improve on to bring about some instant positive changes.

More Tennis Coaching Tips and Drills

13 Traits of Successful Tennis Players:

1. Set and Evaluate Your Goals

First of all you should set goals and know what you want to achieve as a tennis player. Without goals, you have nothing to achieve or work towards. These goals need to be specific to tennis and realistic. Set goals for the short, intermediate and long term.

Each time you achieve one of these goals you have been successful.

Evaluate your goals on a daily basis and your performance too. You need to accept some days are better than others and that less productive or below par days are not a sign of permanent, deteriorating performance levels.

Evaluate how your body responds to new training methods and exercises. Evaluate your progression in each fitness component and adjust any variables that need to be changed. Be honest and precise in your evaluations, as you will only be cheating yourself if you are not. Evaluate what areas need to be improved on.

2. Understand What is Required to Be Successful

You have to conduct a "needs analysis" for the game of tennis by analysing the skills that need to be learned and mastered. To be the best you can you have to strive to achieve your best in every area of the game.

3. Be Disciplined in Everything You Do

Be disciplined in arriving early for practice, having your equipment ready and in working order, following through on your designated tasks for each day, and setting the standard for others around you to follow your high expectations. If faced by cheating or confrontational opponents; you will be disciplined enough not to retaliate and lose your focus. Instead, you will put your "pre-planned" action plan in to use.

4. You Require Self-belief

You have to believe in what you are doing. Be honest with yourself and assess how well you are achieving your goals. Your success will be unlimited once you believe in yourself and what you are doing.

5. You Have Fun and Enjoy What You Are Doing

You have to love what you are doing. If you don't, then you need to re-evaluate and assess your reasons for being involved in tennis. Playing, training and competing should be fun even when faced with difficult challenges. You should look forward to the next day's practice session and really miss tennis when taking a break.

6. You Understand the Importance of Rest and Recovery

You understand that you need to take periodic breaks from playing tennis. While on these breaks you will assess your goals and look forward to returning to playing again. You understand what your body is telling you and accept these messages.

7. Have Self - Control

You are in control of your own destiny and you must control what you say, what you do, and how you react both on and off the tennis court.

8. Possess a Strong Work Ethic

You know where you want to go in tennis and as a result are structured, organised, plan in advance and will give it all you have got.

9. Your Are Committed to Succeeding

You have set your goals and show a lot of commitment to reaching these goals. You are willing to sacrifice in other areas of your life to reach the top.

1E Exude Confidence and Self-belief

You believe in your own abilities and can visualise yourself being successful in whatever task you undertake.

11. You Are Accountable For Your Own Actions and Accept Self-responsibility

You take responsibility for your own actions and do not blame others for your failures. You do not blame the weather, cheating opponents or adverse crowds for any losses. You don't make excuses!

12. You are Determined to Succeed

You possess the desire to succeed and to be the best that you can be. You are unflappable in your pursuit to reach and achieve your goals. When things are not going all your way, you do not give up, instead you seek ways to get back on track and get to the top again.

13. Vision

You have a vision of where you are going. You can see yourself being a champion and ultimately being the best. Your vision is your own and is not based on someone else's abilities, dreams or goals. You know what you can do and set out to achieve it.