In the constantly growing world of tennis, many people are picking up a racquet for the first time and joining in on the action. While the sport may seem primarily dependent on physical attributes to beginners, these players quickly realize how much tennis relies on mentality. In beginning to play, this understanding brings the joys of success as well as the frustrations of defeat. Especially for first-time players, it can be easy to become discouraged when things aren’t going their way, leading to questions on how to overcome challenges on the court.

Helping turn beginners into champions, Marina High School Head Men’s Tennis Coach Chuck Kingman has as deep of a wealth of knowledge as anyone when it comes to assisting newcomers. With over 35 years of experience working with players from recreational to professional levels, Kingman has witnessed firsthand how to elevate athletes’ games both mentally and physically. He emphasizes the importance of helping players stay mentally positive, setting goals, building confidence, and handling nerves.

PROVIDING ENCOURAGEMENT, MOTIVATION AND SETTING GOALS

Beginning to play tennis competitively can be challenging, and without the right support, the game can seem daunting. Encouraging players, both when they are winning and losing, helps them fight through points until the end. Encouragement is critical through the teaching phases of the sport. Chuck stresses the importance of helping players find enjoyment in the game beyond winning and validating their feelings.

“I like to put a little more emphasis on enjoying the process of training and competing, not results, and sometimes have players take a break from competing,” Chuck shared. “It’s also important to let them know that every player experiences those feelings at one time or another, and it’s normal and will pass with time.”

Encouragement creates belief in the player’s mind, boosting their attitude and transforming their mindset. Positive coaching through encouragement is more memorable, as learning associated with positive feelings is more likely to be remembered. Along with encouragement, goal setting is crucial for improving players’ mental game. Goals should be “S.M.A.R.T.”—specific, measurable, achievable, relevant, and time-bound.

“All players I work with have a performance plan, which includes short-term, mid-term, and long-term goals,” Chuck mentioned. “A performance plan allows me to track progress and adjust focus accordingly.”

Encouragement and goal setting correlate with motivation, driving players to achieve something beyond results. Motivation helps players recover from failure and see it as a chance to improve. Chuck stresses the importance of creating healthy communication with players, as what drives one player may differ from another.

“I set goals and expectations through positive communication,” said Chuck. “I also get feedback on what makes each player feel motivated because no two players are the same.”

DEALING WITH NERVES AND ANXIETY

In tennis, among many things in life where there is an unkown end result, nerves are possible to occur. While unpleasant, it is important for players to understand that nerves are normal, especially before an important match or event. If unprepared on how to deal with this feeling, nerves have the ability to take control over one’s emotions, holding players back from reaching their full potential. 

To assist players in performing at their best, it is key to understand how you as a coach can assist a struggling player and provide them with the tools to overcome those feelings. As a coach, one of the best ways to combat a player’s nerves is by providing them with a routine that they can maintain prior to each point, set and match. Building a routine aids in a player’s concentration, helping them keep focus on the match at hand instead of worrying about other aspects regarding their performance. 

“Having a pre-match ritual – which should include warming up, staying hydrated and eating correctly prior to the match, and heading into the match with a clear game plan – all help with nerves and anxiety,” Chuck stated. “Listening to music can also help calm them down.”

Entering the match with a plan and sticking to it allows players to limit their thought processes, keeping them from overthinking minor moments. Not only does a routine give players one less thing to think about when competing, but it also provides them with the confidence needed to succeed if adhering to their plan. In consulting your players, it is also vital to remind them of the importance of breathing, a tactic that many underuse when stressed. In dealing with these emotions, taking deep breaths can help players re-center and self-regulate their bodies, assisting with focus on the task at hand rather than becoming consumed in their short breaths.

“I give players a specific to-do list between points, which include a positive response, attention to breathing, and a focus on the individual points and execution,” mentioned Chuck. “I teach them to forget about previous points or errors, and concentrate on executing shots and the game plan.”

Just as important in aiding a player dealing with nerves is acknowledging and normalizing those feelings. Providing your players with a sense of relief and understanding on why they may be feeling a certain way, can do wonders in easing nervousness and in turn improve performance. 

“In assisting players who may feel anxious or nervous, I explain that it’s normal and not a bad thing, to be nervous or anxious; it shows that they care, and it’s part of competition,” Chuck added. “I let them know their opponent is just as nervous as they are. Knowing that they’ve prepared builds confidence.”

INSTILLING CONFIDENCE, VISUALIZATION AND JOURNALING

The impact of confidence on performance cannot be overstated, as it is not just a psychological boost, but also a catalyst for enhanced effort and resilience on the court. When players believe in their abilities, they are more likely to push themselves harder during practice sessions and remain composed under pressure during matches.

As a coach, there are multiple ways you can help instill confidence in your players. Effective coaching strategies extend beyond instruction on the court, including psychological tools such as visualization and journaling as two of the most beneficial. 

Utilizing the process of mentally playing out scenarios of success, visualization is a device used to build confidence while helping demonstrate how a player can be victorious in different ways. In using this technique, coaches should dedicate time prior to competitions to sit down with their player as they close their eyes, and run through potential situations they may face in their match. Here, a coach can guide their player through multiple scenarios, use imagery to help paint the picture for them, and take them step by step through the process as they succeed. 

Allowing a player to visualize themselves overcoming a difficult task helps prove to them that they are capable of doing so when the actual match commences. Coaches can encourage players to vividly imagine themselves executing strokes, making intelligent decisions on court, and triumphing over opponents. This mental rehearsal not only boosts confidence, but also familiarizes athletes with the pressure and intensity of competitive situations, enabling them to perform more effectively when it matters most. 

Not only used to demonstrate successful scenarios, visualization can also be used to go over new situations that an athlete may have never experienced, or only witnessed a handful of times. Acclimating players to unusual environments before they occur gives them needed confidence to succeed when it may play out in a match. 

“I’m a big fan of journaling and visualization, and making sure players learn from previous losses and problems with their technique or gameplan,” shared Chuck. “I try to make players understand that mental toughness can be improved and strengthened the same way a player can improve their strokes or conditioning – with focused direction, proper technique, and repetition.”

Unlike visualization which occurs prior to an event, journaling helps players reflect on past events, teaching them what went right and what could be improved on. Teaching your players about journaling is important as it provides players with an opportunity to reflect on their experiences, identify patterns of success, and analyze areas that are needing improvement. By documenting their thoughts and emotions, athletes gain insights into their mental state, which can be helpful  in maintaining a positive mindset during challenging times. By acknowledging achievements and progress, players develop a well-rounded self-concept that supports their confidence. 

Using journaling, coaches have the ability to let their players reflect on their own, writing down notable moments from their experiences on court. These takeaways help build confidence and positive thoughts about how they played, while providing them with the opportunity to grow in areas where they may not have been their best. Without reflection, players may miss many of the reasons why they were successful, making it easier to focus on the negatives of their match.

The growth of a tennis player relies on physical ability just as much as it does mentality. In guiding players throughput their journeys on court, coaches play a pivotal role in shaping their attitudes towards challenges, losses, and victories. By providing support, coaches like Chuck empower athletes to believe in their abilities, stay focused under pressure, and derive satisfaction from their progress. Coaching that prioritizes mental strength ensures that players not only excel in tennis, but also develop life skills that extend beyond the court.