First, there is the process of accumulation.
This is a chain reaction that requires feelings of success to function. It is this series of successes, first during practice sessions and then in matches that enables the tennis player to develop his self-confidence. The tennis player knows he can count on his shots and on his physical condition. He knows he can win points, matches and tournaments. Confidence by accumulation requires continued success to work. It demands results that are tangible to develop.

A few years ago, Andre Agassi was in search of his lost confidence. He recharged his batteries by winning matches in lower rung tournaments. A place in the final of the Las Vegas tournament in early November, immediately followed by a victory in Burbank, California, got things going again for him. His results in the early part of the following year were indicative of his increase in confidence: a place in the 4th round of the Australian Open, a victory in Scottsdale, a second victory in San Jose (this time over Pete Sampras), a quarter-final showing in Indian Wells and a place in the final of the Lipton Championships at Key Biscayne.
Accumulation of Successes ➯ Confidence
Second, there is the process of revelation. This can occur after a significant success in which the emotional intensity reaches such a level that it gives the tennis player a very strong feeling of confidence. From that point in time, the tennis player will start to approach each match in a very positive way.

In Patrick Rafter’s case, his Davis Cup match against Pioline in February 1997 was a real eye-opener. Down two sets to love, he recovered to win the match and thus give his country a decisive point. He was then ranked number 63 in the world. His 1997 results? A semi-final at the French Open, a victory at the US Open and a career high ranking of number two (that he went on to improve to number one in 1999).
Success +++ ➯ Confidence
On the other hand, a revelation can also occur after a negative experience of high intensity that triggers a feeling of pride, as long as the tennis player has the minimum potential to succeed.

In 1998, Nicolas Escudé, ranked 406th in the world at the start of 1997, said that the successes of players like Kuerten, Rios, and Costa, whom he used to beat when he was 16, had made him suddenly realise what his true potential was. After the 1998 Australian Open, his coach Tarik Benhabiles, described the event that triggered this realisation by Escudé: ‘He had every chance of succeeding. He only needed that little extra something to realise what he was capable of doing. That happened about a year ago while he was playing a satellite tournament in Montrouge. He had just lost to Olivier Malcor (then ranked -30). He was shattered, he had hit rock bottom. After the match, we spent four and a half hours working really hard on the court. In his head, the defeat was history’.
A comparison of the Nicolas Escudé who was playing and losing the Montrouge satellite tournament in February 1997 and the Nicolas Escudé who reached the semi-final at the 1998 Australian Open, had seen barely a year go by. Technically speaking, it is unlikely his game underwent any major changes in such a short period of time. How can we then explain this turnaround? The difference lies elsewhere: it lies inside the tennis player. The French tennis player started to build his confidence. The comparison of his poor results at the beginning of 1997 (up to his defeat in Montrouge) with the brilliant results of the tennis players he used to beat when he was 16 acted as a stimulus to his confidence. All of a sudden, he decided to believe in himself!

Initial Success + Defeat ➯ Confidence
Third, there is the process of the fundamental positive faith. This can be described as an unconditional and intrinsic self-confidence. This type of self-confidence does not require any external motivators to show itself. The tennis player has blind faith in himself, whatever his results may be. His confidence appears to be indestructible and permanent. He has absolute faith in his potential. The tennis player uses this fundamental positive faith to succeed. It dictates day after day his decisions, his training methods and his behaviour on the tennis court.

Venus Williams is undoubtedly the tennis player that best epitomises this fundamental positive faith. She is firmly convinced that she will be the number one tennis player in the world. She said it when she first appeared on the WTA tour and has kept saying it ever since. But most importantly, she keeps saying it to herself. She fundamentally believes in herself, her talent and her potential. With her recent victories back-to-back at Wimbledon and at the US Open it is clear that such faith is bearing considerable fruit. In her case, confidence does not come from success.

In fact, it is to the contrary and it is this feature that distinguishes her confidence from that which has been previously presented.

Faith +++ ➱ Confidence ➱ Success
Here are five efficient ways to build, develop and maintain self-confidence:

1. Use self-persuasion at all times (especially when in doubt).

For instance, decide on a positive belief on your serve or return of serve. And then repeat it to yourself time and time again, like a leitmotif, things like: ‘My serve is my real strength’, or ‘My return of serve is my real strength’. This positive assertion will have a positive influence on your training methods and on the way you approach your shots during match play.

2. Follow a thorough physical, technical and tactical training program.

A well-trained tennis player will develop tremendous confidence. He knows that he can count on himself and have faith in himself during tennis match play.

3. Memorise experiences of success.

The tennis player should memorise each shot that he performs well during practice. This may well be the first link in the confidence chain. Each point that a tennis player wins in a match, each victory, especially in difficult conditions, should also be memorised. To do so, the tennis player can use the following four methods:
a. Use positive self-talk after each significant success (e.g. ‘come on!’). You can also say the word aloud.
b. Use rituals after each significant success (e.g., clench your fist).
c. Take a ‘mental picture’ of the success you have just experienced.
d. Develop post-match routines: in a notebook write down all of the significant successes that you have experienced in the match in order to implant them in your memory. Whenever a tennis player is in doubt, these words, rituals, mental images, or a quick look at the notebook will help him to rapidly reactivate his feeling of confidence.

4. Recognise negative signs and reactions.

The following are signs are indicative of a tennis player in doubt:
• Negative self-talk (‘I stink’).
• Negative body language: head, eyes, racket and shoulders down, rapid breathing, physically lethargic, etc.
• Continuous mental images of missed shots, lost matches, etc.

As soon as a negative sign appears, it is important to realise that you are experiencing doubts to help put things into perspective. You then have to chase away all the negative thoughts by switching back to positive statements or beliefs. To do so, you need to activate the positive aspects of your performances that you have memorised (refer to 3.). Following a defeat or a match that you have won by playing badly it is similarly important to get into the habit of writing down on a flyer, objectively and as soon as possible, the things that did not work. Then, you must try to learn from your mistakes to avoid repeating them. Write down in your notebook the new positive attitude that you need to develop in the future and get rid of the flyer. This is an excellent way to learn from your mistakes in a positive way while simultaneously extinguishing any self-doubts. Finish this routine by once again reading your list of past successes to further re-affirm your positive thoughts.

5. Pretending.

If I had confidence in myself, how would I feel? What would my attitude be like? How would I walk? The trick is to reproduce the stance (head up, eyes looking straight ahead, shoulders back and broad), the gestures (confident steps, sure movements), the respiratory rhythm and amplitude, as well as the muscular tone that epitomise self-confidence. You need to identify yourself with the character that you want to be: a tennis player who believes in himself. It is always surprising to see how quickly and efficiently this technique works in match play!

Guidelines for Coaches
Encourage a Player to ‘Dream’
A good starting point is for a coach to sit down with a player and discuss that player’s ‘big picture’ dream. What would the player passionately love to achieve with his/her tennis and/or is there any champion whose tennis and journey to the top he/she is inspired by? (e.g., Roger Federer reports he was inspired by Rod Laver and Pete Sampras; Martina Hingis by Martina Navratilova.)
Coaches can stimulate a player’s tennis dream in various ways
including:
• Take the player to high standard tennis matches and events, spending time to point out interesting features
• Show video footage of the careers of past champions
• Provide the player with autobiographies and other published material about past and current champions
• Watch and review televised (Grand Slam) events with the player
• Enthusiastically relate own tennis playing experiences, sharing the fun and memorable occasions you have enjoyed as a player and/or coach
Armed with a clear and meaningful dream destination, the player has a direction and purpose which fuels commitment, intensity and drive for the journey ahead. While players need to have realistic expectations of this journey (including its difficulties and challenges), they also need an understanding of how rewarding this journey can be. To assist in this education, coaches need to spend time discussing these aspects with the player. It is also useful for the coach to work with a player to set appropriate goals which will serve as benchmark measures as to how the player is progressing towards his dream
destination.
Clarify ‘Success’
Coaches can define success for a player in terms of:
• Concentrating on each day’s improvements
• Learning from inevitable mistakes and setbacks
• Competing and training fairly to the best of a player’s ability on a daily basis
• Enjoying the on-going challenges of the game
• Ability to overcome hardships and challenges with increased determination
Here the key is for the coach to emphasise the importance of a daily work ethic where each training, practice session and match counts (in learning, adjusting and practising what is required to achieve a player’s dream). In this sense, a player never fails (unless he/she does not try to give his/her best effort to the task at hand). To optimise a player’s chances of success (as defined above), coaches should reward/praise a player’s efforts and commitment to learning, practising and improving skills. For example, discussing with a player how he/she responded to various situations in a match, and what was learnt as a result, can greatly assist a player to develop his/her powers of self-awareness and ability to take responsibility for his/her
actions both on- and off-court.
Eagerly and Earnestly Prepare to Compete
A coach can guide a player to develop sound competitive ‘habits’ in having a game plan ready for each match. While each game plan will vary (according to opponent, event, conditions etc), coaches can emphasise a set of strategies focusing on:
• Playing one point at a time
• Accept things a player cannot change (e.g., windy conditions, poor umpiring decisions) and think about how to use these situations to his/her advantage
• Give 100% effort irrespective of the score – never give up!
• Move on to the next point after a mistake or a good shot from opponent
• Enjoy the match, love the competition, and take pride in his/her efforts and commitment
The key here is for coaches to support a player to consistently develop appropriate match- and point- plans to address changing, and sometimes unpredictable, situations. Having Plan A is often not sufficient preparation. Rather, a player needs to be prepared, and equipped, to ‘think on their feet’ with Plans B, C etc. Setting aside time to regularly review possible match-plan scenarios with a player before his/her match can be a useful exercise for coaches to adopt.
Integrate Routines
In guiding a player to develop game planning skills, coaches often find it helpful to teach a player a routine to follow before each point.
For example, a coach may guide a player to:
• Simply say the score (but add no further comment as to what it means, for instance, it is preferable to say “40 – love” rather than “40 -love up, I’ve got this game won” or to say “5-0″ rather than “5-0 up in this set. There is no way I can lose this set!”)
• Plan how he/she wants to play the next point (e.g., serve wide to the forehand and open up court to hit to opponent’s backhand side, then hit deep to backhand and approach net)
• Commit to plan and then play to plan
The goal here is for such a routine to become instinctive for a player such that it becomes his/her ‘mode of operation’. Distractions are eliminated and all of a player’s attention is on playing the immediate point with no fear or anxiety as to consequences. The player gives his/her best and if the point is lost, the player was utplayed and can use this as positive feedback as to what needs to be changed or done differently in the future.
“Do as I do”: Lead by Example
The manner in which a coach conducts him/herself on- and off-court can undoubtedly influence a player. In many instances, a coach becomes the significant role model for a player and this responsibility should not be taken lightly. Accordingly, coaches need to be mindful of the qualities they wish a player to acquire and develop to be mentally tough and demonstrate
these in the conduct of their own coaching duties. To this end, coaches need to demonstrate resilience, commitment, perseverance, coping skills, fun and confidence. Leading by example can be a powerful tool for coaches but no-one said it was easy to do! Awareness of this role and responsibility is a first essential step.
Head up ‘Supportive’ Team
To develop and nurture ‘mental toughness’, a player needs to be surrounded by ‘like-minded’ individuals who are positive and believe in the player, have strong work ethics themselves and are prepared to devote extensive time and attention over a number of years to the player’s needs. Coaches can assist in creating the ‘conductive’/facilitating environment by helping a player to set up, and then lead, the appropriate support team (including parents, trainer, physiotherapist, sport psychologist etc). This support team forms the ‘immediate circle of influence’ around a player and members must be chosen wisely. This group then serves to instil, and reinforce, those values and standards underpinning ‘mental toughness’.
Be Consistent
Coaches are often the most constant contact point for a player about matters relating tennis. Accordingly, a player needs to know his/her coach cares about him/her as an individual irrespective of match results. In other words, coaches need to be consistent and show sensitivity, caring and respect in both good and bad times. ‘Mental toughness’ is not necessarily about match results, but rather consistently competing to the best of a player’s ability under difficult, challenging and pressure conditions. Accordingly, a coach’s rapport with a player should not be a reflection of a win or loss, but rather a barometer of mutual respect in pursuit of mutually agreed upon goals where, as noted above, effort and commitment to excellence are
measures of ‘success’.
Empower the Player
A key role of a coach is to empower a player to make rationale and effective decisions on the court and to take responsibility for his/her own play. While a player cannot always control what happens on the court, he/she can control how he/she chooses to respond to incidents. To this end, the coach can best serve a player in guiding him/her to ‘trust’ his/her abilities and persevere with a ‘never-say-die’ commitment to play each point to a plan and with 100% effort. Encouraging the player to make decisions and allowing them to experience mistakes, disappointments and setbacks is all part of the process. Protecting the player is not the answer. Rather, a coach should let the player assume responsibility for his/her decisions in practice, training and matches knowing it is all part of a learning process to be the best he /she can be.
Evaluate Progress
Coaches need to regularly monitor with a player his/her progress in developing ‘mental toughness’. How is the player coping with competitive pressures and expectations? Does the player feel more composed on the court and able to focus in disruptive situations? Do the player’s goals need to be adapted to changed circumstances such as injury or studies at school?
Receiving regular and positive/constructive feedback from the coach can be most effective in guiding a player to stay on, or change, course. Circumstances invariably change over the many years required for a player to learn the game and coaches can provide an informative ‘sounding board’ for a player who is committed to explore all competitive advantages in developing his/her skills.
CONCLUSION
A coach’s influence in shaping a player’s ‘mental toughness’ can be significant. Rather than simply being a source of tennis knowledge and technique, a coach has the opportunity to instil certain values such as hard work, discipline, fair play, fun, passion, tenacity and perseverance. These values form the backbone of a mentally tough player and, undoubtedly, provide that player with a psychological advantage over most opponents.
This article offers some suggestions for coaches interested in fostering, and nurturing, ‘mental toughness’ in a player. In following such suggestions, coaches can journey with a player (as a ‘team’ rather than simply living a player’s dream) in pursuit of the player’s ‘holy grail’. It is not a short-term endeavour or project, but irrespective of the outcome, both coach and player can look back afterwards and say, “That was fun, rewarding and memorable. We gave it our best and have no regrets”. In this sense, both coach and player have played the game of their lives and won the ultimate victory.

Of course it’s not the actual loss of the point that hurts you when you get a bad call. It’s what it does to your mind, especially if you happen to be the kind of person who files a scrupulously accurate tax return. It drives you crazy to think that another player would stoop to cheating in tennis. But was the call deliberate?

This is the determination you need to try to make. Everyone occasionally makes a wrong call. Players see the ball wrong and they make a good faith mistake. But other players use bad calls as a regular strategy—”if you can’t beat them cheat them.” This type of player knows that the effect of this strategy will go far beyond the loss of the point itself.
There is a simple test to determine whether your opponent is in fact consciously cheating. This is to give him or her an easy way out. If you throw an instant tantrum, there is little chance of your opponent reversing his call.

Instead make an honest appeal to your opponent’s reasonable side. Try to stay calm, don’t raise your voice too loud, and in a non-aggressive tone, state “I think you might have made a mistake on that one…I had a good look and the ball looked good.”

How he or she responds will be telling. If your opponent engages you in dialogue and shows you enough respect to respond to you, he or she is likely not prone to cheating and may have made an honest mistake.

In this case give them the benefit of the doubt, even if they don’t offer to reverse the call. Remember, you cannot win the argument. It is their call.

If the opponent offers to replay the point, take it! It’s technically against the rules but it is a clear declaration of fairness by your opponent.
Take the reprieve from injustice if you can get it, unless there is a roving official closely observing the interaction. If both players are committed to fairness, you will probably both feel better and a potential source of tension can be dispelled.

But the main thing, whatever happens, keep your cool. It’s just one point. In a close match you are going to lose half of them anyway as Allen Fox as astutely pointed out. (Click Here.) So don’t sacrifice more precious points stewing over an iffy call.

And what if your opponent doesn’t engage? If he opponent ignores you, there is a very good chance that you are getting jobbed.

In this case, don’t just walk away. Ask again, but this time in a louder and firmer voice. The point here is not to start a confrontation, but just to let your opponent know that you are aware of what is going on. He or she may or may not respond, and probably won’t. But you have made your point. You can then back off, for now.

Certain types of responses can also indicate what is going on. If your opponent uses your first name when making his call “John, I think you just missed that one” you are definitely being jobbed. The first name usage is an attempt to feign friendship and congeniality. Your opponent is trying to back you off with friendliness, and make you doubt yourself. Don’t fall for it.
f you are playing in a USTA officiated match, now is the time to seek help. If you want to be certain you can wait for it to happen again, but usually, this is something you can feel by instinct from the opponent’s tone and demeanor. And in the overwhelming percentage of cases, the presence of a linesman will eliminate the problem if not necessarily the attitude.

When you know your opponent is cheating (as opposed to having made a mistake) it is even more important to keep your inner peace. It’s crucial to your ability to keep playing well and overcome the situation. If your head starts to race, you’re in deep trouble.

If your opponent acts as if he has been falsely accused, or continues to be overly polite, or becomes surly, don’t let any of that affect you. Recognize it for what it is, an act and a tactic.
Now what about the worst case scenario—no official available and your opponent continues to cheat?
Here are some other viable strategies for keeping your sanity and minimizing the damage to the score and to your psyche.

The first is to get in touch with your inner attorney. If your opponent does not call the ball immediately and firmly, you have room to debate. Pounce on the hesitation.

If he ponders or the call is not immediately certain, the rules say he must give the benefit of the doubt to the opponent. Any use of non-certain terms such as “I think” or “I’m pretty sure” are openings for debate.
The Rules

In these situations to really protect yourself, you need to be aware of the rules that cheaters often try to work around.

Did you know for example that any player can call a let in singles or in doubles? Cheaters when receiving serve have been known to hit returns for “winners” when the serve was really a let, and then insist it is their call. Not true.
Did you know that in the case of a double bounce the player must make the call on himself? Your opponent can’t tell you it’s his point because the ball bounced twice on your side unless you agree.

Did you know that you can ask a player to take down a towel if he has wedged it in the fence right in your site line?

The USTA has a book you can order called Friend at the Court. (Click Here.) It contains not only the rules, but the code that governs unofficiated matches. It can provide you with the ammunition to settle these or almost any other of the countless tricky situations that can come up in matches.

Inner Brat

And finally, here is another strategy if you have the temperament to pull it off. Get in touch with your inner brat. Shame and humiliation can influence your opponent to play more fairly. Here is my personal favorite, which has been effective for me many times.

Grab a ball and place it just inside the line so your opponent can see. Point at the ball and ask him this “How far in do I have to it my shots so that you won’t call them out? Could you show me so I know exactly where to aim, as apparently the lines are out on your side.”
That may be an extreme solution that is required on occasion to fight back and keep your mental balance. In general though I believe if you put fairness out, you’ll fairness back.

Histrionics are one thing, but never fight fire with fire by cheating back. Carry yourself with dignity and it will likely come back to you. Winning and losing is not a referendum on who you are as a person, but cheating is. Winning tastes a lot better when it is achieved the proper way.

Finally, if you find yourself overwhelmed during such match situations, I am available for a cheating lesson. We will play points and I will cheat in every imaginable way, and help you practice how to respond quickly and authoritatively.

So many contests are decided by the slimmest of margins. I can show you how not to get taken advantage of in your future matches. I’m in the greater Los Angeles area, but if you aren’t I might come if you send me a plane ticket.

To read the conclusion of this article and to get much more information about the mental aspects of the game visit http://www.allenfoxtennis.net/

Mike James is head coach at Graves Tennis and Leisure Centre, which is operated by Sheffield International Venues.

What have you been doing today?

The day started today with a school assembly at 10am, then a meeting. After that it was on to the court at Graves with the Super Mini Tennis Programme.

It’s really busy at the moment with members of the public inspired by Wimbledon.

Who is your inspiration and why?

Nick Bollettieri, who has coached some of the greatest players in the world. He has worked with seven world number one tennis players and ran his own very successful tennis academy in Florida.

Which sports star did you admire when you were growing up?

American Andre Agassi, who won eight Grand Slam titles including at least one of each from the Australian Open, French Open, Wimbledon and the US Open.

What’s your favourite (other) sport?

Boxing – and I am really looking forward to seeing some of the GB boxers who are based at the English Institute of Sport Sheffield compete at the London 2012 Olympic Games.

Who is your most famous person in your phone?

The singer – James Morrison.

When was the last time you cried?

The weekend.

Who or what are you most proud of?

My Mum – she is my inspiration.

What’s the best piece of advice you have received?

The most challenging job is the most rewarding.

When did you know you were good at what you do?

At the age of 14 I first started to develop coaching skills which made me think I could do it as a job in the future.

What one item do you take with you wherever you go?

My iPad – it is my life!

What is the most nervous you’ve ever been?

The Oblivion ride at Alton Towers.

Do you ever doubt yourself?

Never! I am really positive person, which is so important in sport. You have to believe in yourself.

What is your view on social networks like Twitter and Facebook?

I think they are fantastic and have changed the world we live in.

How do you relax away from sport?

Spotify! Music is one of my other passions.

Where was your last holiday – and would you go again?

It was in Berlin! It’s a great city and I would definitely go back.

Do you cook? If so what’s your favourite – if not, who provides the perfect meal?

I am not a great cook so it would have to be my house mates’ cooking!

What was the last book you read?

Barcelona – the making of the greatest team!

If you weren’t doing what you do, what would you do?

Because of my passion for music I would love to be a record producer or DJ.

Tell our readers in your own words why you think we’re interested enough to interview you?

I’m a passionate and inspiring tennis coach who wants to bring a tennis dynasty to Sheffield!

What’s your favourite TV programme?

Russell Howard’s good news.

1. They say you should never look back, but this is one time you can. Go back to your most proudest moments and victories. See them in your mind, go over them. Maybe you have photo’s or a video, look at them. Because you have done it already, this instils belief that YOU CAN DO IT again!

2. The most world’s most successful athletes have focused on what their STRENGTHS are, not their weaknesses. It’s their strengths that have gotten them to the level they are or have been. Remember: Focus on your strengths!

3. Start to look forward to the goals, tournaments and events coming up. You must first BELIEVE in your mind that only good things are ahead. Stop thinking of results and bring back that smile again!

- Allistair McCaw

Try cover these 3 important area’s:

1. Movement/Agility warm up – jogging, lateral movements, cutting, etc..
2. Dynamic flexibility – especially the hips, core and legs. (leg swings,
kickbacks etc..)
3. Resistance tube exercises to warm up the arms, rotators, shoulders and back.