Before the serve a whole list runs through your head: elbow up, bend your knees, just not into the net. Your arm tightens, the ball catches the net. For the last second before the point, a single word is enough.
The focus word is the second stage in the focus switch. You say it at the line, and that ends the planning.
Why one word is enough
The movement scientist Gabriele Wulf found a clear pattern in many studies. If you direct your attention to the result of a movement, such as the flight curve of the ball, you usually play and learn better. If you think about your own body, you do worse on average.
Good and less good focus words
- Pointing outwards: “deep”, “middle”, “early” or simply “ball”. These words show where the ball should go or what you are looking at.
- Pointing inwards: “elbow” or “wrist”. They direct your eyes to yourself.
- Negations: “not into the net” directs your attention to the mistake. Say what you want.
Exercise: find your focus word
- Before practice, write down three words that point outwards.
- Play a few serves or rallies with each word. Say the word quietly before the point begins.
- Notice which word makes you calm and lets you see the ball well.
- Keep this word for the rest of the practice.
- Afterwards, note whether the word held up in tight moments too.
Easier: Start with just “ball”. Harder: Use the word when playing points too, before every serve and every return.
The post Go into practice with one focus explains how to set a priority before practice even begins.
Frequently asked questions about the focus word
Should I say the focus word out loud?
Quietly or in your head is enough. What matters is that you say it at the same point every time, for example on the last bounce of the ball.
May I change the word?
Yes. But stay with the same word for at least one set, so that it can become a habit.
What if the word does not help?
Then try another one. Not every word suits every person.
How to practise it with the Mental Journal
In the third week of the Mental Journal by Tennis Schweiz you look for your own focus word and try it out in practice. You also practise switching between wide and narrow. You need about five minutes for each page.
You will find more mental tips under All Kopfsache posts.
