Philadelphia Medicine Winter-Spring 2021 - 24

p h i l a m e d s o c .org

FEATURE

Handling The Stress
Of Competition
MENTAL TOUGHNESS LEADS TO OPTIMAL TENNIS PLAY
By Richard W. Cohen, M.D., and Julia A. Cohen, M.S.

uccessful athletes exhibit positive mental health, which is directly related to athletic success and
high levels of performance (Morgen's Mental Health Model).

Mental skills are as important as natural physical ability and mechanical skills in the sport
of tennis.

Research has shown that tennis is 85% mental and that players spend 80% of their time on the
court handling emotions. Some players look good in practice when they are not under pressure, but
cannot win matches (they have the physical skill level to win) because they cannot handle their own
emotions during the duress of a match.

Richard W. Cohen, M.D.

They are affected by anger, fear, stress, poor concentration and other internal elements that interfere
with their ability to perform at an optimal level. Competitors may also be affected by external factors
such as the sun, wind, an opponent, etc., and may use these situations as an excuse not to win. Players
normally practice physical skills but rarely practice cognitive techniques. Regardless of one's level
of play - professional, collegiate, junior or club - practicing mental skills will greatly improve the
player's arsenal of weapons, giving him an edge in matches and making him the best player he can be.

Methods to improve
Visualization is the formation of a mental image of something of your choice. Visualization imagery
techniques can be used by a player to calm himself or herself before playing a match, so his emotions
are not wasted on trying to quiet his mind and quell his stress.
Implementing the following visualization techniques will reduce a player's anxiety during the match,
allowing the player to direct energy toward his optimal mental and physical performance on the court.
In advance of your match... learn and analyze your opponent's strengths and weaknesses by watching
your opponent play and/or from asking others. The night before your scheduled match, imagine how
you will play points against your competitor. Play into his vulnerabilities or first play to his strength
to expose his shortcomings and then attack his weakness. For example, if an opponent has a weak
backhand, first play your opponent's forehand and, when he is vulnerable, go into his backhand to
get a short or weak ball and attack.
Julia A. Cohen, M.S.

* Visualization and shadowing to perfect your stroke mechanics: Visualize the correct way to hit a
tennis stroke and repeat it over and over in your mind. On a tennis court or where ever you have
adequate space, shadow a stroke by using a racquet and repetitively performing the actual stroke
without hitting the ball. At home, practice relaxation and deep-breathing techniques at night before
going to sleep. Put yourself in a relaxed state and visualize repetitively striking the ball correctly.
The next time you actually hit the stroke, you will produce a better shot.
* Concentration and focusing (stay in the here and the now): The " here " means to focus on what
is happening on your own court, not what is happening on the court next to you. Players may be
affected by external factors such as the sun, wind, an opponent, etc., and may use these conditions
or situations as an excuse if they do not win.

24 Philadelphia Medicine : Winter-Spring 2021

Philadelphia Medicine Winter-Spring 2021

Table of Contents for the Digital Edition of Philadelphia Medicine Winter-Spring 2021