Turning bad tennis habits into good ones

Practice it over and over. Return until you get it right. Do it again, again – and again!

Repetition has long been touted as the formula for developing your tennis technique. In building your strokes on the practice court you’re more likely to be an intuitive and instinctive player in matches.

There’s just one catch: replication is only helpful if you’re doing the right thing.

While it’s human to form habits, there are certain techniques or behaviours that can be unhelpful to your tennis. And the longer you’ve been allowing yourself to get away with them, the deeper they’ll be entrenched.

Whether it’s reverting to a forehand to avoid hitting a backhand, dragging your heels between points, rushing, drop-shotting at the wrong time or smashing your racquet when the more effective response would be to shrug your shoulders and get on with it, there are many areas of ways in which your game might demand attention.

Some players will find it a harder process than others. Change requires commitment and the temptation to return to what’s most comfortable is always there. Still, if you can spend time developing bad habits, you can also invest energy into replacing them with better ones.

Here are some tips that might help.

Seek a second opinion
You might have a coach you like and trust, but fresh perspective is always helpful. A second opinion can often validate what you’re doing well already. Alternatively, it could provide another insight into an aspect of your game that you can easily change for the better. And if you’re currently training or competing with no coach at all, you’ll be amazed at the impact of some qualified insight.

The positive approach
Habits are often recognised as “bad” habits. In fact, they’re just habits, something that have become entrenched in time. Tackle change with a positive mindset and you’ll be a step ahead in the process already.

Age is no barrier
Think you’re too old to change your tennis habits? Then consider the many examples of players who seek coaching advice well into their senior years. Coach Helen Rice recalls working with her most senior client, who was 87 years old. “He was just wanting to make a few improvements and get some enjoyment,” she said. “I found it really inspiring.”

One step forward, two steps back
Be prepared to be frustrated – initial changes can actually make aspects of your game seem worse. Examples of professional players who have experienced a temporary dip in form after enlisting a new coach, only to reach new heights soon afterwards, are everywhere. Remind yourself that your best tennis is almost certainly still to come. Which leads us to our next point …

Be patient
Remember that habits can take years to develop – in some cases, an entire lifetime. Hopefully it won’t take as long to eliminate what’s not working in your game, but remember it will take time. Don’t beat yourself up if you stumble a few times before your new way is entrenched.

Repetition, repetition, repetition
Yes, it’s true we’ve just been telling you that doing the same thing over and over isn’t always positive. But it’s simple really: if you know you’re doing the right thing – and that’s where your coach will help – keep doing it. Positive reinforcement can only be good for your tennis.

Seek support
Change need not be something that you tackle alone. Whether it’s a coach, training buddy or practice partner, there are many means of support. They’ll not only provide a boost when you most need it but by sharing your commitment to change with another person, there’s an added element of accountability too.

Reward yourself
Turning a bad habit into a more positive one is, without argument, hard work. It will take time, perseverance and almost certainly involve some frustration before you start experiencing the benefits of it. So set yourself a target and a reward for achieving it. Whether it’s a new piece of equipment, a training or match day outfit or even something that’s not specifically related to tennis, it will be a great reminder of your commitment and help reinforce what’s great about your game.
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Habits of the superstars
While it’s challenging to address your own habits, it can be fascinating to observe those of the superstars. Here are some prominent ones:

• Rafael Nadal and his water bottles – always placed “just so” and one of many playing particularities of the 14-time major champion.
• Maria Sharapova’s routine approach – it’s a study in precision as she flicks her hair behind each ear and bounces the ball several times before each point.
• Dominika Cibulkova’s scent for success – she always sniffs new tennis balls before serving with them.
• Richard Gasquet’s winning ways – the Frenchman is one of many players who will always scramble to retrieve the same ball if he’s won a point with it.
• Novak Djokovic and the battle of the bounce – he’s scaled back the pre-serve ball bouncing, but in the early days there’d be up to 25 bounces before the point began.

This article first appeared in Australian Tennis Magazine.