Sport Psychology: 25 Crucial Seconds

Statistics show that at both the competitive and recreational levels, tennis players hit the ball approximately 15 minutes of every hour they play a match.

The other 45 minutes are spent retrieving balls, toweling off, switching sides, arguing, bouncing the ball before the serve, etc.

Despite the fact that the ball is in play only 25 percent of the time a player is on the court, most players devote 100 percent of their practice time to hitting, playing, drilling or other aspects of the game related to the 25 percent of the match where the ball is in play.

Are you preparing for the other 75 percent of their matches?

If tennis is 25 percent physical and 75 percent mental, it's critical that players work on the time they have between points to prepare for the next point they are going to play.

Take Time
Some players like to rush between points, taking as little as five or six seconds of the available 25 seconds they have.

First, this is detrimental from a conditioning standpoint. Your body needs time to get rid of the anabolic wastes from your muscles which are produced as your body burns glycogen (carbs) during points. These anabolic wastes, such as lactic acid, can lead to muscle fatigue and cramps. Your body also needs time to replenish the muscles stores of ATP (the chemical responsible for muscle contractions). Even if your players use the entire 25 seconds between points, they can replenish less than 70 percent of their ATP stores, and so will need to work harder to produce it during the next point.

Taking time also allows the body to cool itself down and lower the heart rate.

Second, rushing the next point does not let you assess your situation, evaluate what happened the last point, plan the next point, and analyze what your opponent is likely to do the next point. Taking time allows you to do all of these.

Develop and Practice a Routine
Dr. Jim Loehr calls it "The 16-Second Cure." Dr. Bryce Young advises players to "Prepare, Recover, Play."

However you manage your time between points, certain principles should be followed between every point.

Studies of great players over the years show that they follow the same routines between points.

Immediately after the point, whether they have won or lost it, players shift their racquet to their non-playing hand to allow their playing arm to relax.

Players then walk back to and past the baseline.

The eyes of a champion focus on one of three areas between points: their strings; the ground; their opponent. Players who are looking into the stands, at the sky, at the referee or other things are not focused.

Top players quickly evaluate what happened good and bad during the last point without attaching any negatives to this evaluation or carrying it with them as baggage. They then begin planning what they will do during the next point. During this time, a player can use the score to determine what an opponent is likely to do. If the opponent is serving and is up 40-love or 40-15, your player can assume that the opponent will go with their favorite serve or play serve and volley, depending on what patterns the opponent has shown during the match. If the opponent is down by two or more points, he or she is likely to play the point more conservatively.

Good players are able act, rather than react, because they have used the time between points to prepare for the next point.

The rules of tennis require that the receiver play to the reasonable pace of the server. This means that you cannot force a server to wait 25 seconds before serving the next point. If you do not have an umpire present, an interval of 10-12 seconds between points is considered acceptable.

Self-Talk
Many players talk to themselves between points. Some berate themselves, while others pump themselves up. If you engage in negative self-talk, it's crucial that you realize this and see how damaging it is. Using positive self-talk to pump yourself up and prepare for the next point is a significant improvement you can make as a player.

Practice Like You Play
Do your drills and workouts mirror the same work/rest ratio your players will experience during a match. Do you use your time between points to recover and prepare for the next point?

If not, you're missing a chance to master 75 percent of the game of tennis!