Cards

- ok to lose
- play for fun
- smile when playing
- show off serving
- reasons why you should play well
- relentless pursuit of forehand
- playing one's best has nothing to do with one's opponent, so embrace one's opponent
- notice now, sound of ball, spin of ball
- times when you have been able to get into the visual zone - why? - repeat
- let go of the outcome
- let go of all the bad things...bad light, bad call, bullying...let go of winning...let go of ego
- get more enjoyment from fixed focus as can react 'later' to events & retrieve more balls - naturally focus more locally when trying to do this
- contact zone focus is focus on the future while seeing the past at the same time = the present!
- work on playing to your full potential more, the challenge of riding a big wave!
- love people watching
- so much more enjoyment from relaxing on the court & enjoying the game - the goal becomes playing in the zone, that is it, not winning
- every aspect of the game, warm-up, serving, returning, starting to play, getting close in a set...is all part of the opportunity to feel at one with the game & in the zone, loving every minute
- let go of ego, let go of self consciousness...prerequisites to playing in the zone

Zone

the zone & how to get there..?

i have used '5' as a method, as in count how many balls you can see before you hit them & attempt to watch the first 5 balls of the rally - this helps to occupy the mind & watch the ball longer

what about the strategy as to how hard to hit it, what to attempt..? - i have been trying to 'hit' the ball more recently, which is good with regard to getting the backhand topspin in the game, however i tried to hit too much in the Gillam match & missed some as a result

i thought about adding '10', as in 10% to the 5 mantra, so it becomes 5/10 & then to use 3/10 because of the link to 3Tenn making it easy to remember - but, in the moment with some anxiety, what does 3/10 mean? - it takes too long to think about

one needs a mental image to latch on to as to what one is trying to do - Scott Ford suggest the 'window' metaphor, whereby one defends based on 4 quadrants, top left, top right, bottom left & bottom right - try this, in combination with counting, so, imagine a window with 4 quadrants, say 'yes'/'no' to whether you are able to defend the window & count how many times you do it

note - this is not about hitting balls over the net, this is about stopping balls going past the window

the visual focus becomes the contact zone rather than the ball/oppoment/everything else - focus on one thing - fixed depth focus rather than variable depth focus = easier!

goal becomes to reach zone - 'inner joy' - fun, ride the wave = highest ability on that day - to be at one with the game of tennis - need to get rid of ego - need to let go in order to play better - aspire to play at a higher level

The power of full engagement - Jim Loehr

Gillam - August 10 2016

rushed to get there - made me feel anxious & not enough time to go through routine - did not hit the ball freely in warm-up or early in match - unable to watch ball closely throughout, missed lots of makeable ground strokes, worried about racket - nervous despite no one watching - thought about what Martin was thinking, thought about acceptable scores, no rhythm on serve, hand sore on forehand - Martin attacking net, so good to start serve volleying, but left it too late & serve not good enough - then came in too often

played Micka 2 days after - very relaxed warm-up, served complete action smoothly - played well, only broker down when stopped watching ball

actions:
- sort out rackets & grips
- get there in time, plan times night before
- establish a better routine...warm up, relax audio, visualise playing, set goals & visualise acting them out, game face
- start slowly, watch the ball, feel the shot, smooth start with 3 every point, play within yourself, adjusting according to opponent - '10% better'
- 3/10 = 3Tenn
- exercise shoulder & hand
- try complete action for serve, starting rhythmically & slowly, if goes wrong, switch off
- work on switching off, balance, watching ball
- practice mild stress