Mental imagery is a technique that has been used by the world’s best tennis players for many years. It is common to see professionals close their eyes during changeovers and rehearse points. This technique can also be used to help recreational players to play their best.

Tennis Imagery refers to repeatedly imagining a tennis performance. Tennis Imagery involves the total reproduction of actual performance including visual, auditory, tactile, and muscular sensations. Thus, it is more than just “mental” rehearsal. Tennis Imagery can be used to enhance technical, mental, and physical aspects of tennis.

Developing a Tennis imagery Program

1. Goal-setting – Prior to beginning the Tennis Imagery sessions, you should ask yourself a question: What do I want to work on? Your goal can be technical, mental, or physical.
2. Performance hierarchy – You can make a list of tennis situations in order of the amount of pressure they provoke from least to most. In between these extremes should be situations of increasing difficulty and stress. You should be sure that your performance hierarchy is consistent with your ability. For example, if you are a beginner, then you should not imagine yourself playing Boris Becker at Wimbledon.
3. Step-by-step progression – You should begin your Tennis Imagery at the lowest step until you are able to perform well at that level. Then you can move on to the next step. Your goal is to imagine yourself playing well in your most pressured match situation.
4. Tennis Imagery sessions – Tennis Imagery sessions should be done in a quiet, comfortable place and should be done about three times a week for 5-10 minutes. Doing Tennis Imagery between points and on changeovers can also help.
5. What to imagine – During each session, choose a particular opponent and setting, then in your mind’s eye, play out several game scenarios while working on your chosen goal. For example, see and feel yourself hitting winning forehands or imagine yourself being relaxed in a tiebreak.
6. Rewind the film – Tennis Imagery is like a film running through your head. If you make a mistake, you should rewind the film and repeat it until you do it right. You should not let the error go by because then you are reinforcing the old, bad images you are trying to change.

By using Tennis Imagery, you will find that will be more self-confident and relaxed because you will actually be able to see yourself playing well. Tennis Imagery can then help you to play better and enjoy your tennis more.