Fit Tennis: Creating Confidence

Fit Tennis

Creating Confidence in Yourself and Others

Confidence is the expectation of doing well or succeeding in a particular situation or at a particular skill. It is an attitude or belief that comes largely from comparing past experiences with the requirements of the present. It's a prediction of how you believe you will perform in the future.

You develop confidence by setting small goals that you can achieve and gradually "raising the bar", so you need to work harder to achieve the goal. In the gym it might be starting with doing 10 reps of a curl with a 5 pound weight and gradually increasing over time to 20 pounds. On the tennis court it might be being able to get only 20% of your first serves in, yet with instruction and practice you increase it to 70%.

Confidence is very specific. You might be confident about hitting your forehand with power consistently in the court, but LACK confidence in doing the same with your backhand. Using the strategy of "progressive success", you might take a lesson on your backhand, practice a bit with a ball machine, then with a hitting partner and eventually test out your "improved" backhand in a game situation.

Confidence can be strengthened by memory. By "remembering" times you were successful, you strengthen your confidence whereas remembering times you failed weakens it. Tennis coach Rick Macci has said a great asset to have is "amnesia", the ability to forget bad shots, mistakes and loses.

Confidence can be strengthened by challenging yourself under pressure. For example, playing tie breakers, drills where you only get one serve, starting a set where you are down 4-1 and playing stronger opponents.

Confidence is developed and reflected by your non-verbal behavior - your body language. By walking tall, with your head up and your shoulders lifted you convey a sense of strength to yourself and to others. When you drop your head, shuffle your feet and slump over you convey a lack of confidence and appear defeated.

Finally, confidence is maintained by regularly engaging in positive and encouraging self talk. "I can do this." "Yes." "I can come back." "It's only the first set." "I can win this" and related phrases set the mind in the right direction to behave in confident ways that improve the chances for performing at your best.

Dr. Robert Heller is a Psychologist and Tennis Teaching Professional.