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Every competitor feels the heat in match situations. The challenge is to channel the pressure into a match-winning performance. By Dieter Wilhelmi

ou are moving and hitting the ball pressure include self confidence and/or well in your practice matches. The developing good arousal control challenge is to transfer this skill mechanisms, such as breathing techniques. Yinto your matches when it really counts. It Australian physiotherapist Deb sounds easy enough, but unfortunately, as Leneghan gave Myskina a pre-match both Anastasia Myskina and Elena lesson in effective breathing techniques, Dementieva experienced during the which assisted her in controlling her French Open final, our minds don't emotions better than Dementieva. It may always cooperate. Feeling nervous about have been the difference in Myskina's an important match is natural - but when 6-1, 6-2 victory over her compatriot. you get so nervous that you find yourself crying in the locker-room, as Myskina did before the match, you will find it difficult The Benefit of Experience to focus on the match at hand. Every player feels negative pressure at times and every player has a certain Match Pressure and Arousal disposition (physiological trait) in handling it. The art of performing under Match pressure can often turn into anxiety (a negative emotional state) especially in important matches. This pressure is entirely natural but can result in a lack of emotional control, which can be experienced before, during or even after playing a match. Myskina, for individuals are mentally and physically example, experienced loss of emotional control when she was crying before the activated and the relative importance of a match. After the match she experienced match as perceived by the competitor can uncontrollable body shaking for more raise arousal levels to a point where the than an hour. athlete may become over-aroused. Over-arousal affects concentration Dementieva best summed up the effects levels and the ability to focus. This was of a negative emotional state. "I was maybe too excited on the court," she said. clearly the case with both players. "My concentration wasn't there. I couldn't Dementieva said she couldn't handle the even clearly see the ball." pressure because: "I was waiting for this Dementieva's experiences are all moment all my life." symptoms of what is termed over-arousal. It is the way we deal with over-aroxisal Arousal is a blend of physiological and that becomes critical to performance. physchological activity in a person and its Professional tennis players are generally effects can vary from a very deep sleep to good at maintaining match pressure. intense excitement. Highly aroused Factors that can assist in reducing the

52 Australian Tennis Magazine The conscious mind can only demonstrated by not including breathing concentrate on one thing at a time and is control as part of her pre-match routine consequently used when instructions are - however her match experience was followed (such as racquet back early, step, a valuable tool as she attacked swing forward and follow through). As a Dementieva's weaker backhand. player improves, confidence increases and these skills become integrated into the Personal Attitudes subconscious. This allows us to focus our Our own personal attitudes will largely attention on other matters, such as influence our performances. Lack of moving the ball effectively, whilst playing confidence and negative attitudes can be matches. severe hindrances. Dementieva's lack of Dr. Debbie Crews, a US Sport self-belief and negative attitude towards Psychologist, has undertaken extensive her own serve were highlighted after the research on mental training and testing in match when she reiterated: "i don't know sports - in particular on athletes who how to serve." choke under pressure. Her research shows This attitude may have cost Dementieva that when an athlete needs to perform a the match before she even stepped onto highly-skilled action, it must be the subconscious mode that does it. This is the court. The importance she placed on why players are often told by their the performance ("1 have been waiting for coaches to "stop thinking about it and just this moment all of my life") combined pressure is something most tennis players let it flow." with her personal attitude towards her must learn and develop. own serve, added so much pressure to her The goal is to cope with pressure in a notoriously unreliable serve that it had to way that allows your true playing There are no short implode. potential to unfold. Effective techniques for this purpose can be learnt. However, cuts in the art of Overcoming Pressure there are no short cuts in the art of playing playing matches. Regular practice under match matches. Tennis players have to work on conditions will not only improve your handling pressure continuously. Tennis players ability, but as your match results improve, Lack of experience is often one of the you will also gain more confidence in key contributors to match pressure, as have to work on yourself. The ability to withstand the Dementieva surmised after her loss: "Now pressure of competition will then enable 1 know what is takes to be in the final of a handling pressure you to perform better in matches. When Grand Slam, how hard it is. I understand you get into a tight situation, you will be right now that I need to be stronger continuously. able to maintain your self-confidence and mentally if I want to win this kind of go for the shot that the situation demands. In. Dementieva's case this would have thing." been very difficult to achieve, especially In Myskina's words: "If you can control For some players there is no substitute after her eighth double fault when she yourself, it is much easier to play for match experience. John McEnroe said to herself: "I hate my serve." A important matches." famously stated that he hardly ever statement like that during a match would One day, all your competitors will say: practiced but "just play(ed) a lot of make it difficult for the Russian to let her "Wow, look at that, not a nerve in his/her matches." serve flow. body!" All of us have experienced players who Here are some steps that may assist you look great in the hit up yet fall apart time Game Plan in overcoming pressure: after time in match situations. Match Appropriate game planning can assist a • Have a game plan. experience builds vital ingredients that are competitor in overcoming match pressure • Develop a pre match routine. required in becoming a successful player. and helps a player to concentrate on the • Prepare adequately. Technique alone is not the answer. In task at hand. Keeping your mind focused • Replace negative thoughts with fact, technique should only be considered on the game plan will help keep doubts positive thoughts. effective if a planned shot can be executed and distractions at bay. • Keep your mind on the present. under pressure and on demand. Sometimes match pressure will show • Concentrate on your strength and itself only in a breakdown of exploit you competitor's weaknesses. The Role of the Mind concentration. With the right game plan, a • Play one shot at a time and give it a At the professional level, almost all slight un-focusing of the mind is allowed. 110%. skills are executed using the Establishing a pre match routine is • When you start to feel tension, slow down sub-conscious mind whereas learning another valuable tool that competition and take some slow deep breaths. skills (such as hitting a forehand) are tennis players should possess. Myskina's Dieter Wilhelmi is a TCA Advanced developed using the conscious mind. Grand Slam inexperience was Coach.

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