The Serve and Return, in my opinion, are the most important strokes in tennis. Its the deciding factor in winning the point. The first server and the return of the second serve can bring you additionally many “free points” which boost your confidence and do not rob your precious energy. YOUR MINDSET when walking to the baseline to serve or to return is of the highest importance. How can you make sure to start the point with the right attitude?
1) MAINTAIN YOUR RITUALS (Breathing, moving, fixing strings, plucking the shirt, etc.)
2) HAVE A PLAN FOR THE 3RD SHOT
3) FOCUS THE BALL, TRACK THE MOVEMENT OF YOUR OPPONENT, TRACK THE BALL TRAJECTORY
4) ACCEPT FEAR ON IMPORTANT SCORES
Number four is for me the most important when it comes to tight score or big points. It is normal that you can feel fear when having to serve or to return on the important scoreboard. It shows you that it matters tremendously for you. Fear keeps you alert and can help you to think and act sharp. Don’t let fear control your thoughts and body. It is important to accept it. Treat it like a car on the street passing by. You see it coming towards you, you can see everything clearly when it is face to face with you and you see it moving along and away when having passed you. Imagine fear the same. Let it go through you. You can make it disappear with proper breathing, relaxation exercises like moving and focusing on your tactics. Positive self-talk with affirmations is doing the rest. “I will do exactly what I have to at the right time!”
Try to compare your situation on the court with extreme situations that can occur in life. Imagine how a soldier in war must handle fear. Is your situation similar to his? Our bodies can trick our brains. That is why when watching movies we can totally get affected by the emotions despite knowing that it is just a scene, taken by cameras on a set. Pictures have a huge impact on us.
In that special case, you can use the image of a SOLDIER IN A TRENCH (WAR). When the order comes to attack you must get out of the trench and onto the battlefield. The soldier has to be ready to face death. The better he is mentally prepared for that step, the better are his chances to survive. When he gets out the trench he must be aware of a possible impact, he must control his heart rate not to panic and to keep a clear vision of what is happening in front and around him. He must take decisions in fractions of time.
When standing at the baseline to serve, think about a soldier in a war trench. Be ready to attack. Gather your energy and maintain your control and breathing. Feel your heart rate and be ready for every possible move of your opponent. When you decide to toss you have chosen the battleground. Jumping, hitting, landing, and passing the baseline brings you right onto the battlefield.
The same concept is for the return of the serve. For returning the 2nd serve, you have the possibilities to act aggressively. You do this because on the first serve you react faster. From that mentality, the battlefield you consistently train and practice to be able to transfer that attitude into official matches.
It might be an extreme example to compare the tennis court with a war battle field, but at the end….
„“Tennis is a perfect combination of violent action taking place in an atmosphere of total tranquillity.” ...“
Implement serve and return training into your daily practice routine!
YOUR COACH DIMI