Improving Tennis Skills Visualization


If you dream of becoming a professional tennis player, or you just want to improve your serve or return %, then visualizing yourself being “in the zone” is one of the most effective ways to level up your game. Many successful athletes use creative visualization as a part of their regular training schedule (including the famous case of Russian Olympic athletes) to help them reach their full potential – and now you can too.

If you haven’t done so yet, we also recommend that before you start with this visualization, you read our article How to visualize and other articles listed in the core section about visualization and law of attraction to get a better idea on why these steps are important for successful visualizing.

In this exercise you will learn how to imagine yourself playing tennis like a professional, focusing on your movements and on the ball, to better understand your own body, what you’re doing right and how to repeat it every time you’re on the field.

Preparation stage:

  1. Specify your goal. Depending on where you are and where you want to get with your game, you can choose to train only your serve or backhand, or you can visualize that in your overall game you’re on fire, fully focused and without “cold strikes”.
  2. Choose at least one image to keep in your mind before you start visualizing. This should be the image of you on the tennis court that you usually play at, playing the best you can with ease and focus.
  3. Set a schedule and find a quiet place for your visualization. – Determine a set time every day for the mental practice of your play. If you can, it’s good to plan your visualizations before the actual play, but it’s not a must – just as long as you’re not being disturbed.

Steps to improving tennis skills visualization:

  1. Relax. Place yourself comfortably, sitting or lying down. Focus on your breathing as you count to ten.
  2. Break visualization down into senses. You’re at the tennis court, with your partner or trainer. Take a look around you – what is the surface made of, are there other players, look at your hand grasping the racket; look at your feet, are you wearing your favorite shoes? Listen to what your partner is saying, hear the racket hit the ball and the ball hitting the ground, listen to the noise in the background – what is causing it? Now feel your hand holding the racket and hitting the ball, feel your muscles tightening, your hand and your body taking the position for the perfect serve. What smells are there in the air, what taste can you feel in your mouth? Your own sweat, perhaps?
  3. Third person view. Imagine that you’re looking at yourself playing: you’re running all over the court, you’re hitting everything, your serves and returns are perfect. The game continues, you are not tired, you’re returning everything.
  4. First person view. Now allow yourself to fully feel every muscle in your body tightening and relaxing as you move, your reflexes are sharp and you feel that your serve is getting better every time it’s your turn; you’re sure of yourself and of your body, it knows exactly what to do. And the feeling lasts during the whole game, you’re feeling great, you’re confident and relaxed.
  5. Wrapping it up. The game is now finished, you’re fully satisfied with how you played. You can now let it disappear.
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