Tag Archive for 'Sharapova'

Optimize your routine through the champs’ videos

Observation is an important ability to learn or improve our sports skills.

Today I want to propose to observe the routines before the beginning of an action of four champions. The routines serve to put us in the best condition to perform the next action. It is a way to empty our minds of what we have done up to that moment and to enter in a mental bubble, as Federica Pellegrini calls it, which allows us to be focused only on what we are going to do.

There’s not much more to say. Observe them, they are different, and then write down what your routine is.

In these days, at home, you can perform mental repetition exercises of your routine, dedicate 10 minutes every day to repeat your routine.


Cristiano Ronaldo e Jonny Wilkinson  https://www.youtube.com/watch?v=qlBTed9vZLA

Yelena Isinbayeva  https://www.youtube.com/watch?v=5N_Jduavgpw

Phil Mickelson https://www.youtube.com/watch?v=UAY5tvlLIbQ

Maria Sharapova  https://www.youtube.com/watch?v=c4hnxzmARxM


How to manage the momentum according Maria Sharapova e Serena Williams

Some rules to achieve the excellence from two top tennis players.

Maria Sharapova

When you are in a competitive situation and you’re down, what do you do or say to yourself?
“I take my time in between in my service games. I walk to the baseline. I move my strings around. I do a little pep talk, and it’s very automatic. I think it’s more of putting my eyes onto my strings and having this repetition that it doesn’t matter if I won the point or lost the point. I’m on this this river that is going to get to where it’s going no matter what rock is in the way, no matter what storm is on the way. The water is, ultimately, going to go down the river. It’s a safe place for me because in tennis momentum changes so much, just like in life. One second, everything is positive, and you get bad news. You go from a great day to wow. I see those strings, and I see my fingers playing with those strings, and I think of being level headed and being not overly excited, not down. But being in this medium frame of mind.”

Serena Williams

My game is my mental toughness - “Just not only to be able to play, to win, but to be able to come back when I’m down. Both on the court and after tough losses, just to continue to come back and continue to fight, it’s something that takes a lot of tenacity.”

Practice under pressure -  Williams believes tennis is “70 percent mental,”, for this reason she tries to replicate match situations during the sessions. For instance: down 15 to 30 on her second serve. Competitive simulation is a  very efficient coaching method. P

Stay in the moment - many tennis players choke under pressure and tend to unravel when they are behind. It’s important stay there, using our mental strength to win. You reach this goal living the moment: “Even if you’re going through something in life, you can’t rush through it instantly. Take it one moment at a time. It’s the same on a tennis court. You have to take it one point at a time.” Live the here and now.

Forget the mistakes - “Another thing that makes me play poorly is if I’m thinking too much about my last match. I might have won it, but not happy with how I won it,” says Williams. “If you get really upset at mistakes, the best advice I’ve ever been given is to forget about it. You can’t rewind time, you can’t take back that mistake, but you can make it better and not do it in the future.”



In tennis is determinant to accept to lose

I am not a tennis statistician  but I got curious to know how many matches are won/lost in a career. I did this research onlychoosing few women tennis players, even though I hope that someone has done extensive studies on the relation between matches won and lost. The results found are interesting for me to understand the situations that tennis players find themselves living more frequently and to understand which could be the psychological implications.

tennis players   matches   lost    won    %

Camila Giorgi   322        193    129    59

Karin Knapp    519        314    205    60

F. Schiavone    902        526    376    58

Sara Errani      617        368     249    59

R. Vinci           843         520    323    61

S. Williams      764         650     114    85

M. Sharapova  672         535     137   79

It appears that with the exception of the firsts in the world and winners at least one Grand Slam tournament, as Williams and Sharapova, who lost an average of 2 out of 10 games played. For the others, although among the best in the world, the percentage of games lost is very high, on average around 4 out of 10. Tennis, perhaps more than any other sport also for the high number of tournaments played each year, requires the ability to know how to live the losses because they are a frequent  and repetitive occurrence. Only very few athletes in the world not fall into this category since they have a very high success rate, it’s necessary for all others recover immediately from a defeat at the risk of falling into a losing streak, given the high probability of losing is always present.

On the basis of these considerations it’s evident the need for the women tennis players to improve their mental reaction to failures, otherwise they run the risk of getting into a downward spiral from which it’s taken more time to get out .

Maria Sharapova

A chi le ha chiesto come si allena la testa Maria Sharapova risponde in modo semplice: “Con l’esperienza. Quando hai messo da parte un po’ di sconfitte, sai finalmente cosa ti serve per avere più vittorie.” Cosa impariamo noi dalla questa risposta: l’esperienza è la fonte principale da cui trarre informazioni per migliorare e tra tutte le esperienze sono le sconfitte le più utili per sapere cosa migliorare. L’applicazione quotidiana di questo principio permette di capire l’inutilità di tutte quelle volte invece in ci si insulta per un errore, si pensa di essere incapaci, ci si arrabbia/deprime dopo un errore. Sono reazioni che allontanano dal riflettere su cosa bisogna fare di diverso per migliorare. Non basta solo pensare, poi bisogna mettere in pratica, e Sharapova lo fa per 5 ore al giorno. Quindi i sintesi: 1. riflettere sulle sconfitte, 2. trovare le soluzioni e 3. allenarsi molto.

La concentrazione della Sharapova

Venti secondi è il tempo permesso nel tennis per riprendere il gioco. La routine della Sharapova prevede di andare a fondo campo e stare qualche secondo rivolta verso pubblico, lo sguardo dritto davanti, per poi ritornare sulla linea di fondo campo. Pochi secondi possono sembrare nulla a chi non è esperto a vivere situazioni di stress intenso. Sono invece sufficienti a ritrovare la propria condizione ottimale e svuotare la mente da quanto è successo immediatamente prima.