Zoning: How to Bring Out Your Ideal Performance State

Every time you walk onto the tennis court your objective should be simply to perform to the best of your ability. When you are able to play with maximum intensity and focus you are in what sports psychologist Jim Loehr calls your "ideal performance state", or, more commonly, "the zone". The trick is to be both energized and calm; to play with intensity but not be tense. This may sound like a contradiction but it is totally understandable when you realize how your ego can work against you.

In 1972 Timm Gallway wrote The Inner Game of Tennis which was the first book to explore the mental side of the game. In it he drew a distinction between the controlling, anxiety ridden ego and the naturally coordinated body. The ego (self 1) trusts the body (self 2) to move around gracefully during common activity but it does not trust the body's ability to play tennis without its own direct supervision. Unfortunately self 1 does not know how to control muscle groups the way self 2 deos and always creates strokes that are both tight and inefficient. The new effect is that the harder self 1 tries the worse self 2 plays.

To enter the zone the player must learn to quiet self 1 and to trust self 2 enough to learn to let it take control of all movement and stroking. The player must be aware of tensions in the body that cause stiff jerky motions. By directing his/her attention inward and not getting caught up in winning and losing, the player immediately begins to perform more efficiently. The eyes more naturally focus on only the ball and the body has no trouble coordinating the stroke. Shots are hit more solidly and aiming becomes automatic.

To quiet self 1 and enter the zone in your next match try reviewing the following two ideas:

1. Keep your mind in the here and now by blocking out all emotions and distractions. Don't worry about the past or the future.
2. Focus only on the ball and your stroking model. Visualize yourself executing the perfect stroke without reservation.

That's it! By following these two ideas, you should be able to play your best and come off the court feeling successful.