So, let’s get started on our 2008 game plan. First, we need to understand that there are some areas that all of us need to address: Physical Conditioning Movement on the Court Stroke Production Strategic Concerns Mental Fortitude Commitment to the Game Willingness to Change PHYSICAL CONDITIONING I cannot begin to tell you how many players believe that they are in good physical shape, but in fact, are not. Physical conditioning involves strength, speed, flexibility and endurance. Below (after printing this column out) you should list your realistic goal for each of these and the means you will use to achieve each goal. Make certain your goals are reasonable. If you are sixty, it is not likely that you will shave 2 seconds off your 100 meter dash. Make certain you set clear and measurable goals. With respect to means and methods, you need to think of viable ways to achieve each goal. In fact, you may have to break a goal down into several increments. For example, you may say that I will run more sprints to increase my speed. I may start weight training to improve strength, etc. FLEXIBILITY (GOAL AND MEANS): _______________________________________________________________ _______________________________________________________________ _______________________________________________________________ _______________________________________________________________ _______________________________________________________________ STRENGTH (GOAL AND MEANS): _______________________________________________________________ _______________________________________________________________ _______________________________________________________________ _______________________________________________________________ _______________________________________________________________ SPEED (GOAL AND MEANS): _______________________________________________________________ _______________________________________________________________ _______________________________________________________________ _______________________________________________________________ _______________________________________________________________ ENDURANCE (GOAL AND MEANS): _______________________________________________________________ _______________________________________________________________ _______________________________________________________________ _______________________________________________________________ _______________________________________________________________ Next we need to address movement on the court. Now, I am not a big advocate of thinking about moving while you are competing. But, I do believe that practice can be a means to improve this area in a manner that does not require any conscious thinking during matches. Good footwork is based on early anticipation, balance and small steps as one approaches the ball. Each of these can be practiced on the court during training sessions. The key is to work on one at a time. Here, I strongly recommend that you work with a teaching pro or a coach. She/he will be able to watch you in each of these areas, and make recommendations for change. Rarely, do we go to a teaching pro or coach to improve our footwork. We simply look at these assets as sources of stroke improvement or strategic development. For example, we may want to find ways of getting to the net more reliably and effectively. We may want to improve our side to side movement to balls. Our overhead movement backwards may be in need of help. You set the goals and let the pro or coach help you determine the methods to improve the specific movement. MOVEMENT ON THE COURT (GOAL AND MEANS): ______________________________________________________________ ______________________________________________________________ ______________________________________________________________ ______________________________________________________________ ______________________________________________________________ If there is one part of the game that we seem to spend the most time on developing, it is stroke production. This is not surprising. After all, who couldn’t use better strokes? However, we need to prioritize what needs most attention. We should start improving one stroke. When we have realized the level of improvement that we think is appropriate (at least for the moment), we should move onto working towards improving another stroke. Again, teaching pros, coaches, and videotaped self-analysis can provide the insights needed to improve a stroke. Below, I want you to list the three most important strokes that you believe need improvement in your game. Prioritize them. Work on one at a time. When you see sufficient improvement, move onto improving the next stroke Believe me, if you can significantly improve any three strokes during the next year, you will be achieving quite a bit. Certainly, your confidence and game wins will reflect the effort. STROKE 1:___________________________________________________ STROKE 2:___________________________________________________ STROKE 3:___________________________________________________ Strategies are key in the game of tennis. The smart player has a great edge over the player who simply possesses great strokes. In a sense, this is why "pushers" win so frequently. There are many ways to play the game of tennis. This is what makes the game so exciting and challenging. Below, I would like you to list what you believe is your natural strategic approach to the game (e.g. Big serves and big groundstrokes). PRESENT STRATEGIC APPROACH: _____________________________________________________________ _____________________________________________________________ _____________________________________________________________ Now, I want you to list two different styles of play that you want to adopt. These are your plan B and plan C. Of course, you will need to determine a viable way to develop these new styles. For example, if I wanted to improve my serve/volley game, I would use the means of playing more doubles matches. Drills can be great ways to incorporate new strategic approaches to your game arsenal. There are numerous books on this topic and my archives contain articles that identify various ways to practice. PLAN B (GOAL AND MEANS): _____________________________________________________________ _____________________________________________________________ _____________________________________________________________ _____________________________________________________________ _____________________________________________________________ PLAN C (GOALS AND MEANS): ____________________________________________________________ ____________________________________________________________ ____________________________________________________________ ____________________________________________________________ ____________________________________________________________ Mental fortitude is not easily developed…especially if you are on a losing streak. Still, every player needs to realize that belief is 80% of the battle. We all need to work on the mental side of our game. Whether it is controlling anger, staying in the present, using positive self-talk…there are things each of us need to do. I think John Murray’s book, Smart Tennis, is a great way to determine what needs to be done in this regard, and how to do it. It is well worth the purchase! Below, I want you to list the single most important mental change that you would like to see in your game, this year. MENTAL CHANGE: _______________________________________________________________ _______________________________________________________________ _______________________________________________________________ _______________________________________________________________ _______________________________________________________________ Now that you have identified this change, you need to research methods of achieving this goal. Behavior methods work well. There are an abundance of Sports Psychology books and programs available to help you determine the means to achieve your goal. Once you have determined the desired change and researched methods of achieving this change, write the means below. HOW TO ACHIEVE MY MENTAL CHANGE: ______________________________________________________________ ______________________________________________________________ ______________________________________________________________ ______________________________________________________________ ______________________________________________________________ Any change in our lives requires a commitment. If we waiver from our commitment, we not only do not achieve our goals, but we reinforce our inability to change. Change requires an open mind. Each of us needs to be willing to do whatever is necessary to achieve our goals. Below, I want you to make a written statement to yourself. In it, make a commitment to your goals and remind yourself that change means being open minded. Read this "contract with yourself" frequently. In fact, I post mine on my refrigerator and read it aloud each day. It really does provide the necessary boost to keep me going through those difficult times. SELF CONTRACT: _____________________________________________________________ _____________________________________________________________ _____________________________________________________________ _____________________________________________________________ _____________________________________________________________ _____________________________________________________________ _____________________________________________________________ Printing this month’s column out is critical. You need to truly reflect on each of the areas above and write your answers out. Externalizing these is the best way I know to effect the changes that will make you a tennis overdog in 2008. I wish you all the best tennis New Year!!!