Visualization: Staying Focused Under Pressure

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Matt Denny, the Australian discus thrower, achieved his Olympic dream in Paris by using a powerful visualization technique.
On the biggest day of his athletic career, as he stood in the discus circle at the Stade de France, Denny mentally transported himself back to his hometown in Queensland. He visualized the cubby house between the trees on the oval where he used to train, aiming to hit it from 85 meters away during every practice session. Despite the 80,000 spectators in the stands, Denny focused on that familiar target, blocking out the pressure and replicating the calm of his training. This visualization helped him achieve a bronze medal, finally securing his place on the podium.
In tennis, you can apply a similar visualization technique to stay calm and focused during high-pressure moments. Imagine yourself in a critical match, preparing to serve. Instead of letting the tension overwhelm you, visualize a familiar practice environment—perhaps the court where you first learned to play. Picture a specific target, like the spot on the practice wall you aimed for countless times.
As you bounce the ball before your serve, mentally transport yourself back to that practice court. Visualize hitting your target with precision, just as you did during training. By focusing on this familiar image, you can block out the noise and pressure of the match, replicating the calm and confidence of your practice sessions.
This technique helps you perform at your best when it matters most, just as it did for Matt Denny.

HOW THE PROS POLISH PADDLE POWER: SMH

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TABLE TENNIS
Jordan Baker, SMH 5Aug
If table tennis Olympian Nicholas Lum had used a backyard table and a store-bought racquet, he’d wouldn’t be in Paris. ‘‘ It’s like asking Mick Fanning to surf on an ironing board,’’ says his coach, Jens Lang.
A hand-carved racquet costs Lum more than $1000 and he buys special rubber for his bat at $100-plus a throw. He plays on meticulously measured tables.
He trains for nine months a year at a German academy akin to the champion factory that produced Andre Agassi. Australia might be big on pingpong , the casual version kids play in parks and tech bros put in offices , but it’s a laggard in table tennis, the serious form. It has none of the professional leagues common in Europe and Asia.
Still, Australians tend to think they’re great at it – and even better after a few beers. Lum’s a good sport about the chest-beating backyard warriors that talk a big game. ‘‘ We’re not offended,’’ he says, when they call it ping-pong .
Table tennis has had a celebrity moment in Paris after American basketballers Stephen Curry and Anthony Edwards struck up a friendship with the US team on the opening-ceremony boat when Edwards trash-talked them about his ping-pong prowess.
Lum’s been hit up for games at the Olympic village table by fellow Australian athletes, swimmers and sprinters among them. One runner, who gets annoyed when people ask her to race them, asked whether Lum gets irritated when people ask him for games. He doesn’t . ‘‘ For us, it’s fun,’’ says the 19-year-old . ‘‘ I mean, it’s not so much energy we’re putting into playing.’’ Normally, Lum and teammate Min Hyung Jee, 37, put a lot of energy into playing.
They train at the table for six hours a day over two sessions. They practise shots over and over, then some more. The ball is so fast, said Lang, that even a split-second reaction is too slow. ‘‘ You need to train so that your movements are automatic,’’ he says. ‘‘ A lot of repetition.’’
The players also train at the gym because a strong core is essential. ‘‘ Hand-eye coordination is very important,’’ he said. ‘‘ Athleticism, quick, explosive movements – that’s extremely important. Core strength. Stability.’’
Table tennis players have a long shelf life. Luxembourg’s Ni Xialian competed in her sixth Olympics at age 61. Chile’s Zeng Zhiying made her Olympic debut at 58, 40 years after narrowly missing selection for Los Angeles. But that doesn’t mean the rest of us can pick up a bat and aim for Brisbane 2032. ‘‘ Even if you start at 20 you’re not going to get anywhere in table tennis,’’ Lang says. ‘‘ If you want a medal at the Olympic Games you need to start at five or six. Table tennis is an unbelievably competitive sport at the international level.’’ China, Japan and France top the rankings (a 17-year-old Frenchman, Felix Lebrun, is the world No.5).
Lum’s father was a passionate table tennis player and he started early. Now he spends most of his time at the German academy, and will play overseas because even the best Australian players can’t make a living at home. Jee picked it up at nine years old. A coach spotted her natural talent and she’s been playing ever since. She doesn’t need a day job because there are professional leagues throughout Europe and Asia (she has played for a French team). Lang, who was semi-professional in his native Germany, is determined to get Australia serious about table tennis, to spot talent early and nurture it, and to increase the opportunities for people to play not just for fun but for success. ‘‘
There’s heaps of opportunities in the sport in Australia,’’ he says. Lum competes in the men’s team event today, and Jee in the women’s team on Tuesday.

Key Tactics in the Olympic Tennis Final Between Djokovic and Alcaraz

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Novak Djokovic triumphed over Carlos Alcaraz in the men’s singles Olympic final at Roland Garros, Paris, winning 7-6(3), 7-6(2).

This intense contest was characterized by high levels of intensity and tactical brilliance from both players. Djokovic’s adaptability behind his serve and flawless execution in tiebreaks were crucial in securing his victory.

Key Tactical Elements:

1. Intensity and Adaptability:

   – Both players maintained an exceptionally high level of intensity throughout the match.

   – Djokovic showcased his adaptability, particularly behind his serve, which was a decisive factor in his victory.

2. Tiebreak Dominance:

   – Djokovic played two flawless tiebreaks, highlighting his ability to maintain composure and execute under pressure, a hallmark of his career with 24 Grand Slam singles titles.

3. Serve and Return Dynamics:

   – Djokovic relied on precision serving, particularly targeting the T with his swinging serves to the advantage court.

   – Alcaraz effectively used body serves and kick serves to the ad-side, drawing short balls from Djokovic and setting up powerful forehands.

4. Defensive and Offensive Balance:

   – Djokovic excelled in transitioning from defense to offense, often chasing down balls and returning them with quality to switch the point in his favor.

   – Alcaraz balanced aggressive groundstrokes with deceptive drop shots, keeping Djokovic on his toes.

5. Pressure Moments:

   – Alcaraz saved critical break points with strategic serving, particularly using body serves during high-pressure moments.

   – Djokovic’s wide serves to the deuce court often extracted playable returns from Alcaraz, allowing Djokovic to dictate points.

6. Key Points and Errors:

   – In crucial games, Djokovic showed slight hesitation which Alcaraz capitalized on, such as during the 4-4 game in the first set where Djokovic’s errors allowed Alcaraz to stay in contention.

7. Strategic Adjustments:

   – Djokovic used Alcaraz’s foot speed against him by hitting balls back behind Alcaraz’s backhand, exploiting his anticipation and retrieval skills.

Tactical Evolution During the Match:

– Initial Tactics:

  – Djokovic’s initial strategy involved precision serving and taking control with his first strikes.

  – Alcaraz focused on mixing aggressive play with drop shots and body serves.

– Mid-Match Adjustments:

  – Both players adapted to each other’s strategies, with Djokovic reducing his approach behind forehands after initial errors and instead focusing on consistent pressure and defensive resilience.

– Endgame Strategy:

  – In the critical moments, Djokovic’s experience and mental fortitude shone through, executing mistake-free tiebreaks and leveraging his serve effectively to close out the match.

Tactical Insights for Competitive Play:

– Flawless Execution in Tiebreaks: Maintaining composure and executing your game plan in tiebreaks is crucial. Practice high-pressure scenarios to improve performance in critical moments.

– Serve Precision and Variation: Work on varying your serve placements, such as targeting the T or using body serves, to keep opponents guessing and gain an advantage.

– Adaptability: Be prepared to adapt your tactics based on your opponent’s strengths and weaknesses. Adjusting your approach mid-match can turn the tide in your favor.

– Mental Toughness: Develop mental strategies to stay calm and focused during high-stakes points. Techniques such as ritual, positive self-talk, and mindfulness can enhance performance under pressure.

By integrating these tactical elements and strategies, advanced players can enhance their competitive edge and perform at a higher level during crucial matches.

Embracing Ledecky’s Mindset

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Katie Ledecky tied the record for the most gold medals by a female Olympian with her 800m freestyle win in Paris. In her memoir, she shares:

“To thrive in distance swims, you have to train yourself to focus on nothing, or on something constructive. Otherwise, your brain will default to a self-preservation mode, registering that your body hurts and signaling you to stop. If you can’t harness your thoughts, you become your own worst enemy in the pool,” Ledecky writes.

“Repetition challenges your mental and physical game, and swimming is repetition to the nth degree. But for whatever reason — genetics, luck, stellar coaching, a particular physiology — I’ve been able to embrace the good and tolerate the rest.”

Integrating Ledecky’s Approach into Tennis

To excel in tennis like Ledecky does in swimming, focus on training your mind to stay positive and resilient. Embrace repetition in practice to challenge and improve both your mental and physical game. Accept discomfort as a signal to reinforce your focus and technique. What lessons can this Olympian teach us for tennis?

Katie Ledecky’s insights into mental focus and the ability to harness thoughts during repetitive and physically demanding training resonate well with advanced tennis players, especially when preparing for high-level competition. Here are some advanced strategies and practices that align with her philosophy:

Psychological Strategies

– **Routines and Rituals**: Establish consistent pre-match and in-match routines to create a sense of control and calm, helping to maintain focus and reduce anxiety.

– **Mindfulness and Meditation**: Practicing mindfulness helps tennis players stay present, reducing the likelihood of negative thoughts during long matches. Even short meditation sessions can improve mental clarity and emotional regulation.

– **Visualization**: Mentally rehearsing successful shots and strategies creates a positive mental environment that enhances performance under pressure.

Singles and Doubles Strategies

– **Exploiting Weaknesses**: In singles, vary your shot placement and pace to exploit your opponent’s weaknesses. Use combinations like short/long shots or dropshot-lob combos to keep them off balance.

– **Serve and Volley Tactics**: In doubles, mastering positions such as the volley-ready position and St Andrews can give you an edge. Serve to your opponent’s backhand more often, as it is generally their weaker side.

Mental Resilience

– **Positive Self-talk**: Develop a habit of positive self-talk to counteract negative thoughts. Remind yourself of past successes and maintain a growth mindset, focusing on improvement rather than perfection.

– **Goal Setting**: Set clear, achievable goals for both your training sessions and matches. This helps maintain motivation and provides a sense of direction and purpose.

By combining these advanced tennis strategies with a strong mental approach, you can enhance your performance and become more resilient under pressure, much like Ledecky in her swimming career.

Yoga for Tennis Eyes

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Enhancing Visual Performance on the Court

Incorporating eye yoga into your tennis training can significantly enhance your visual performance, helping you react quicker and more accurately to the fast-paced game. Here’s how you can integrate yoga specifically for your eyes into your tennis routine.

The Benefits of Eye Yoga for Tennis Players

1. Improved Focus and Concentration: Eye yoga exercises can help you maintain better focus on the ball, improving your reaction times and shot accuracy.

2. Enhanced Peripheral Vision: Regular practice can expand your peripheral vision, allowing you to better anticipate your opponent’s moves.

3. Reduced Eye Strain: These exercises can reduce eye strain and fatigue, especially useful during long matches or training sessions.

Key Eye Yoga Exercises for Tennis Players

1. Palming
– How to Do It: Rub your palms together to generate heat and place them gently over your closed eyes without applying pressure. Hold for 30 seconds to a minute.
– Benefits: Relaxes the eye muscles and relieves strain.

2. Eye Rolling
– How to Do It: Sit comfortably and roll your eyes in a circular motion. First clockwise, then counterclockwise, for about 30 seconds each.
– Benefits: Enhances the flexibility of eye muscles and improves blood circulation.

3. Focus Shifting
– How to Do It: Hold your thumb about 10 inches from your face. Focus on your thumb, then shift your focus to an object about 10-20 feet away. Repeat this for a minute.
– Benefits: Improves focus and concentration.

4. Near and Far Focusing
– How to Do It: Focus on your thumb held at arm’s length, then shift your focus to a distant object. Repeat for 2-3 minutes.
– Benefits: Enhances the ability to quickly switch focus between near and far objects, crucial for tracking the ball.

5. Diagonal Viewing
– How to Do It: Look up and to the right, then down and to the left. Repeat in the opposite direction. Perform for 1-2 minutes.
– Benefits: Strengthens the eye muscles used for diagonal movements, aiding in following the ball’s trajectory.

Incorporating Eye Yoga into Your Tennis Routine

1. Warm-Up Routine: Integrate these exercises into your pre-match or training warm-up to prepare your eyes for the game.
2. Cool-Down Routine: Perform these exercises post-match to relax and rejuvenate your eyes, helping in faster recovery.
3. Consistency: Practice these exercises regularly, not just on match days, to build and maintain strong visual skills.

PLEASE NOTE while eye exercises can enhance the sensorimotor vision process, they are not a substitute for medical treatments for more severe eye conditions.

Incorporating eye yoga into your tennis training regimen can significantly enhance your visual and mental acuity on the court. Regular practice can lead to improved focus, reduced eye strain, and better overall performance, making it an essential addition to any competitive player’s toolkit.

Enhancing Tennis Performance: The Role of Training & Development

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Types of Events in Sports

Sports fall into various categories due to the different types of effort and energy systems they require. There’s a significant difference between endurance events and strength events, which impacts how athletes train and perform.

Endurance Events:
Energy System: These primarily rely on the aerobic energy system, utilizing oxygen to produce energy over an extended period.
– Examples: Marathon running, cycling, long-distance swimming, singles tennis.
– Characteristics: These events demand sustained energy output over a long duration, emphasizing cardiovascular endurance and resistance to muscle fatigue.

Strength Events:
Energy System: These predominantly use the anaerobic energy system, which generates energy without oxygen, ideal for short bursts of intense activity.
– Examples: Weightlifting, shot put, sprinting, singles tennis.
– Characteristics: These events require quick, powerful movements and maximal force production over a short time.

Age and Performance Peaks

– Endurance Events: Athletes often peak later in life due to the prolonged development of cardiovascular and muscular endurance, along with gained experience and mental toughness.

– Strength Events: Both males and females tend to peak at younger ages because peak muscle mass and explosive power, which are critical for these sports, are typically achieved earlier in life.

Understanding these distinctions helps tailor training and development programs to maximize performance based on the nature of the sport and the athlete’s age.

Application to Tennis Development

In tennis, understanding these principles is crucial for optimizing player development, training, and performance.

Endurance:
Tennis players need a high level of cardiovascular endurance to sustain long matches, especially in singles where continuous movement is required.

Strength and Power:
Explosive power is essential for serves, groundstrokes, and quick directional changes. Strength training should focus on developing these quick, powerful movements.

Balance:
Maintaining balance during strokes is fundamental for effective shot execution and injury prevention. Balance training enhances stability, control, and performance.

By understanding these principles, coaches and players can design comprehensive training programs that incorporate endurance, strength, and balance exercises.

This holistic approach ensures that players can perform at their best, minimizing injury risks and maximizing efficiency on the court.

Peak physical tennis ability is typically achieved during the late teens to early twenties, making targeted training during these years particularly impactful.

Tennis Whisperer

Toughest Feat in Tennis

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Players often say that the toughest feat in tennis is to win the French Open and Wimbledon in the same year. Alcaraz has a shot at it this year.

It’s a monumental challenge, requiring players to dominate the grueling, high-bouncing clay of Roland Garros—basically the tennis equivalent of playing on quicksand—before swiftly adapting to the slick, fast grass courts of Wimbledon, where the ball skims just above the grass. Here’s a fun trivia question: How many men and women have managed to join this exclusive double club?

Rod Laver pulled it off once in the modern era of tennis, which kicked off in 1968. Bjorn Borg managed it three times. Rafael Nadal did it twice. Roger Federer and Novak Djokovic have each done it once. That’s it for the men.

For the women, Margaret Court, Evonne Goolagong, Billie Jean King, and Chris Evert each did it once. Martina Navratilova and Serena Williams both did it twice. Steffi Graf, though, achieved it four times. That’s the complete list.

Outplay a Moonballer

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Overview of the Moonballer Strategy

A moonballer is a player who prioritizes hitting high, looping shots that land deep in the opponent’s court. This strategy is primarily used by junior players who leverage this defensive technique to frustrate their opponents and win by forcing errors. The high bounce of these shots can be particularly challenging for players who are not comfortable with handling such balls, especially those who prefer a lower strike zone.

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Mastering Doubles Play in Challenging Wet & Windy Conditions

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Yesterday was a challenging day for our Ladies Team 5 Badge players. The conditions were tough with wet, heavy balls and strong, gusty winds.

Despite the difficulties, it turned out to be a great learning experience. Playing doubles in such challenging conditions required strategic adjustments to maintain performance.

Here’s a summary of the key points we discussed in today’s training session:

Essential Skills

– Ball Watching and Early Shot Preparation: Crucial for handling the unpredictable ball movements in windy conditions.

Adjusting Your Strategy

1. Early Preparation and High-Percentage Shots:

– Prepare early to maintain control over your shots. Wind amplifies errors, so avoid risky, low-percentage plays.
– Aim for the middle of the court to minimize the wind’s impact on direction and reduce unforced errors.
– Play closer to the baseline initially to handle heavier balls and adjust your ‘Happy Position’ based on the wind direction.
– Be ready to cover more ground due to the wind’s unpredictability. This may involve slight adjustments in your regular positions.

2. Serve and Return Tactics:

– Use more body serves and target areas less affected by the wind.
– Position yourself to account for the wind’s effect on the ball’s flight and be prepared to move quickly to adjust.
– Use topspin (down wind) or slice (into the wind) on your serves to cut through the wind and reduce the chances of the ball being blown off course.
– Focus on serve placement over power. Target your opponent’s weaker side to increase the chance of errors.

3. Net Play:

– Heavy balls make it much harder to hit passing shots, so playing at the net can help you control the game.
– Be ready for sudden changes in ball trajectory and use more aggressive poaching to capitalize on weak returns.
– Communicate effectively with your partner to avoid confusion and make the most of opportunities created by the wind.

4. Volley Adjustments:

– Keep volleys firm and controlled. Avoid delicate touch shots which the wind can easily disrupt.
– Focus on positioning and anticipation, moving to the ball rather than waiting for it.

5. Shot Selection:

– Safer Shots: Prioritize high-percentage shots like deep cross-court rallies. Heavy balls are less responsive, so avoid risky shots.
– Effective Lobs: High lobs can be particularly effective in the wind, disrupting your opponents’ rhythm and exploiting their positioning.

6. Attitude:

– Stay Mentally Flexible: Embrace the advantage the conditions can create for you and adapt your game plan as the wind changes.
– Flexibility and a positive attitude are key to staying effective.

Adapting to wet, heavy balls in windy conditions involves making adjustments. Emphasize safe shot selection and effective communication with your partner.

By integrating these strategies, you can turn the wind to your advantage and increase your competitive edge in doubles matches.

Tiebreaks & Swiatek

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Iga Swiatek, currently the world’s top tennis player, just added an exhilarating chapter to her career. She now boasts 20 WTA Tour titles, including four Grand Slams, and has been the world’s top player for over 100 weeks. Recently, she conquered a new milestone—winning a deciding-set tiebreak.

In an epic final against Aryna Sabalenka, the world No 2, Swiatek saved three match points on her way to victory, pushing her head-to-head advantage to 7-3. This was only her third deciding set tiebreak in her professional career, having previously faced tough losses in such scenarios. But this time, in a Masters final no less, she showcased her resilience and tactical prowess.

Swiatek’s knack for turning a slight lead into an unassailable advantage is legendary. Yet, what stood out in this match was her capacity to thrive under intense pressure, a skill she’s had less need to display due to her dominant play style. This victory was a testament to the high caliber of women’s tennis in 2024, making it a phenomenal showcase for fans and a thrilling achievement for Swiatek herself. After the match, she reflected on the experience, noting, “It’s going to give me some wisdom,”—a statement that hints at even greater things to come from this formidable champion.

Tennis4Life: Injuries in Female Athletes

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Female athletes are continually pushing boundaries, achieving new milestones, and redefining what it means to excel in their respective fields. However, among the triumphs and celebrations, there lies a less discussed but crucial aspect of their journey – injuries in female athletes.

What injuries are female athletes more likely to sustain?

Risk of different injuries is affected by athletes age and chosen sport. On the whole, females are at higher risk of the following.

Bone stress fractures

Twice as likely in females compared to males. Stress fractures are particularly prevalent among running athletes as well as females with low BMI, late menarche and low bone mineral density. Prevention strategies should start early in sport participation and should include appropriate nutrition (particularly calcium and vitamin D) and management of the Triad/RED-S (see below), alongside technique training and appropriate scheduling of exercise to alleviate stress on the affected bone.

ACL injuries

Females have 1.5-2 times high risk than males. ACL injuries are more prevalent in sports with pivoting and landing, such as soccer and gymnastics. Biomechanical differences in knee anatomy and forces across the ACL, particularly when landing, increase the risk. Prevention strategies include neuromuscular and technique training to optimise control in landing and cutting movements. Adolescents who focus on one sport, should consider diversifying training across multiple sports for better overall motor and athletic development.

Concussion

Females have a 0.5-2.5% higher likelihood of concussion, particularly in collision and contact sports. It’s theorised that females have increased risk due to smaller neck size and less strength compared to head size, reducing the ability to absorb forces compared to male athletes. Prevention should focus on enhancing neck strength, stiffness and neuromuscular control to better absorb external. As well as include balance, resistance, plyometrics and controlled landing training.

Patellofemoral pain syndrome (PFPS)

Females are twice as likely to suffer PFPS due to the biomechanical differences including a wider pelvises and increased quadriceps angles, which alter the pull of the patella over the knee. Prevention and management focus on quadriceps strength training, particularly the VMO and limiting valgus forces across the knees.

Why are females more likely to suffer these injuries?

A combination of factors contributes to and may exacerbate injury risk in female athletes. The main factors thought to increase injuries in female athletes include;

  • Training schedule: A training intensity, frequency or duration far exceeding an athlete’s capacity increases injury risk, particularly when there are inadequate recovery strategies in place.
  • Biomechanical imbalances: Depending on the sport, both female and male athletes suffer increased injury risk when biomechanical imbalances develop and are not addressed in a timely manner.
  • Hormonal fluctuations: During the menstrual cycle ligament laxity and neuromuscular control fluctuate, influencing injury susceptibility.
  • The female athlete triad is the relationship between low energy availability (with or without disordered eating), menstrual dysfunction and decreased bone mineral density. The Triad increases injury risk and female athletes health overall.
  • Relative Energy Deficiency of Sport (RED-S) expands on the concept of the Triad. RED-S is the inadequate energy intake to meet the demands of sport, contributing to decreased bone mineral density and increased injury risk.

Preventive Measures and Rehabilitation Strategies

Addressing each athletes’ unique needs requires a multifaceted approach encompassing preventive measures and targeted rehabilitation strategies. Tailored programs incorporating progressive loading, balance, agility, proprioception, plyometric exercises, and sport-specific drills aid in restoring function, optimizing recovery, and minimizing the likelihood of recurrent injuries. Importantly, integrating comprehensive injury screening protocols into pre-participation assessments enables early identification of risk factors and facilitates personalised intervention strategies. This is particularly important for prevention and management of the Triad and RED-S.

Many of the factors that increase injury risk in female athletes are modifiable. With appropriate recognition you can manage these factors with planned and considered training, effectively reducing your injury risk, injuries and time away from sport.

Source: Trident