For you, you can try to break down long-term goals into short-term goals one by one, and then realize them one by one. No matter what level you are at, making plans and setting goals can't be ignored for improving your skills. Next, I will teach you to set goals from four aspects. A year later, I believe you can leap to a new level.
1. Psychological preparation
Before setting goals, we must talk about psychological problems. Because it is very important to achieve the ultimate goal. I suggest you ask yourself two questions first:
First, "Do you want to win or lose tennis?"
If it is "never lose", your tension will increase, but your self-confidence will decrease. The biggest advantage of answering this question for you to set goals is that it can help you learn to achieve your desired success with a positive attitude, instead of having unnecessary fear of failure.
Second, "Do you play tennis to show off in front of your opponents, or do you consider how to improve your skills to a higher level?"
If you are in the second situation, then you will get a lot of internal stimuli, such as fun, sense of accomplishment and so on. Without relying on external stimuli, such as approval from others. People who choose the second one can often stick to it better than the first one. After all, their original intention of setting goals is to consider the vertical development of people; On the contrary, if you choose the first "show off or be recognized by others", these people will have to compete all the time to get the opportunity to show off, as long as the competition can meet what they want.
Only when they are absolutely confident in themselves and are not afraid of losing anything can they achieve their best in this way-really improve their skills. Unfortunately, however, most players who "need to be recognized by others" are always afraid of challenges and not being recognized by others, so they always avoid real battles and always find some opponents who are completely sure to win. Try to find some positive ways to succeed, and don't think too much about negative factors; "Goal setting" is more conducive to the implementation of the plan than "others' approval".
Understand the game
Mentality before victory
Everyone wants to win, but ironically, the more you want to win, the less you can win. Winning or losing a game can only be determined after the last point. Therefore, as long as the game is not really over, your attention should be focused on the current point. Otherwise, thinking too much about the results will only bring you more tension and anxiety.
For example, the score is bad for you now, you think the end is coming, or you are close to winning. Pray for no mistakes. If you always look forward and backward at this time, you will only get farther and farther away from the victory of the game. However, many people will inevitably encounter such problems. The solution is to think more about the key factors to improve your performance on the court, such as smooth footwork, easy return, solid hitting point and accurate service. When you pay attention to these aspects, it is beneficial to your play.
Excellent rather than perfect
Some people are prone to compulsion: everything on the court must be done perfectly! In fact, this is unlikely. People with perfect obsessive-compulsive disorder often feel depressed because of a little frustration. But you should remember: perfection is not necessary, Excellence is enough.
Dare to compete
When I was young, I admired Corell the most. Corell is full of positive and optimistic fighting spirit, and he can always find his own pleasure in the fierce competition environment. He even likes people who challenge him. I suggest you find more opponents with similar or slightly higher level to challenge yourself!
draw up a plan
It's spring again, and it's time to make plans for the new year. Turn on the computer or prepare a piece of paper and a pen. Let's write down the tennis plan for this season. The first step in making a plan is to know your own situation, such as: What's wrong with your game? Which part is strong and which part is weak? This includes both psychological and physical aspects. I suggest you ask a local professional coach, or a friend who you think has a higher level, and ask them to help you solve these problems.
In short, letting go of some things is the first step in making a plan. Once you have completed this step, it's time to consider setting different specific goals for yourself.
Before setting specific goals, you need to know the following types of goals:
Process objective
The process goal is always very special, and you need to achieve it in a specific game or training, for example, playing in the same target area three times a week. As long as you do this often, you can, even if you have achieved your goal.
performance goal
First, you must find some indicators to test your performance. For example, the number of unforced errors in a game should be controlled below 65,438+00.
Result goal
Pay attention to the results of the competition, for example, winning the competition or winning the amateur championship.
You should spend most of your energy on process goals and performance goals, and only a small part on outcome goals.
Next, you can list five goals for 12 months, and then evaluate whether these five goals are appropriate. Setting too high a goal is usually not advisable. On the contrary, if your goal this year is to improve your skill level from 3.0 to 3.5, or to improve your ranking in the league, it is entirely possible. From the above five goals, choose one or two goals that can be completed in the next 12 months. For example, reducing unforced errors and strengthening backhand attack can help you jump to the level of 3.5 and make it your long-term goal.
Then, you can divide the year into four units, each with three months, and then determine the specific goals to be achieved every three months. If you arrive, record it on paper. For example, your annual goal is to reduce 5 unforced errors in a single game, and the probability of unforced errors will drop by an average of 20% after one year. For strengthening backhand practice, it can be stipulated to complete 6 backhand practice classes this quarter and practice backhand 12 times in certain situations (such as playing golf). Setting some specific goals can better concentrate on achieving bigger goals.
Break the long-term annual goal into short-term monthly goals, which makes it easier to achieve the three-month quarterly goal. For example, your monthly goal is to reduce the number of 1 unforced errors per game to 2. In other words, within a month, your process goal should be arranged as 2 classes and 4 practice parts. If you think it is necessary, you can break it down in a week or even a day.
When all the goals are determined, you should patiently observe the progress of each step. It is very important that you also need to review these goals regularly and make some adjustments in time. It is easy for many people to give up their efforts after the first goal is not achieved. A good solution is to reassess whether your goal is appropriate every two weeks and then make corresponding adjustments. For example, if these goals always disappoint you, you must reduce the difficulty of the goals (remember: there is no need to be ashamed to lower the goals); The goal you set is always achieved ahead of time, which means you should set it higher.
Looking for a team
Research shows that one of the biggest reasons why many people give up tennis goals is that they encounter "unsolvable" difficulties in the early stage of achieving their goals and finally have to give up. Presumably, you will experience this kind of problem in different degrees, especially when you are a beginner and always practice alone. On the contrary, if you always have a group of friends to practice together, even if you encounter difficulties, there will be a group to help you solve them. Encouragement from others can often make you stick to it better.