Nobody who chooses to play tennis (or do anything for that matter) does so without having happiness as his/her end goal. We all play tennis because at the end of the day, it – to some measure – fulfils us and brings about satisfaction. Whether it be the thrill of competition, getting a good sweat, or just simply hitting tennis balls across the net, we play tennis because it makes us happy. But as you would know, reality does not always meet our expectations and we live in a far-from-ideal world. In the realm of tennis, such joy-disrupters can manifest in a multitude of forms and ways, which quite plausibly can cause one to quit tennis (admittedly I was one of them – but that is another blog post altogether).
Today I would like to address one such joy-disrupter and that is the feeling of anxiety, fear, and tension on the tennis court – and nope, I am not referring to match nerves but to the ordinary non-competitive “friendly” tennis session. So if you (like my fragile self, and others I have observed) do experience such gnawing feelings whenever you step on to court (and which almost invariably negatively affecting your game), you are in the right place. Here are five tension-busters to loosen you up and heighten your joy:
1. Expect mistakes and imperfection.
I get it if you have perfectionistic tendencies (I do too!) but if we come to think of it, wouldn’t it be kinder to ourselves if we (as hard as it may be) come to accept errors due to our natural limitations and what we can’t control (like the wind disrupting our timing of the ball) even while trying our very best? In other words, we should come to expect imperfection in our game on any given day and to be “okay” with it – and move on, for that is reality – we are not perfect and the world isn’t too. So to expect complete perfection in an imperfect world is far too burdensome and stressful, as well as giving heed to any strong negative emotion(s) arising because of our imperfections. To do so is simply a waste of time, for it not only creates and builds tension but negatively affecting the quality and experience of your game. Instead, give your best focus and enjoy your hit.
2. Seek out patient players.
As with all social relations, the quality of interactions, and in this case, the tennis interaction very much depends on your hitting partner(s) as it does with you. Some players expect a certain standard in others (which is fine) and can get easily frustrated, lacklustre, and critical when their lower-level opponent commits too many mistakes (which needless to say makes it worse for already-tense players). But fortunately, there are others who are more patient and understanding. Find those who fall under the latter group (and be appreciative for their partnership), or if need be, seek out a for-hire hitting partner or coach to practice and hit with.
3. Identify and eradicate jerkiness and awkwardness in movement.
As it is with a seamless stream of ever-flowing water or a set of well-lubricated gears smoothly running with neither choke nor break, so should our strokes and movement be when playing tennis. Be quick then to identify any such impediments to looseness usually in the form of an awkward movement (e.g. getting too close to the ball, uncoordinated movements), a jerk, a racket shank, a late contact, an unclean hit, and to eradicate and strive never to repeat them ever again (after much conscious practice – and failures – of course). To aid in such a task, a video recorder or a second pair of eyes might prove useful here to pinpoint any wayward movement and later to correct them.
4. Practice staying loose all the time.
To be loose and let alone stay loose is actually really difficult to do throughout a tennis session and therefore constant practice is required. Loosen your grip, shake up your limbs, twist your hips, and bounce on your feet often to release tension from your body. Also, remember that feeling of looseness and deliberately remind yourself all the time to stay loose until it becomes a habit. And with any habit formation this takes time in the form of purposive practice and many repetitions, so even here be patient with yourself until staying loose becomes second nature.
5. Exhale.
Breathing out can be said to be part of staying loose but this is such an important action that it deserves a point on its own. I am not saying that one should grunt at the top of their lungs when hitting the ball (unless it comes naturally – or otherwise a ploy for gamesmanship?) but one should certainly exhale upon-after the point of contacting the ball. Why? Because both experience and research have shown that exhaling through your shot releases tension and even maximises power and force in your execution. So, exhale through your shots.
To end off, here’s a gif of Federer’s gloriously loose and fluid forehand (notice him exhaling through the shot too) for inspiration:
If you’re looking to develop a smoother, more effortless forehand, I’ve created a step-by-step Solo Forehand Guide covering technique fundamentals, solo drills, and follow-along videos in 7 days! Explore the Effortless Tennis Series here.
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