1. An intro mindfulness practice helping tennis players notice distracting thoughts, return to the present, and improve concentration through breathing and body awareness, without frustration or judgement.
2 Concentration and refocusing: Learn to detect when your mind wanders and bring your attention back to the present moment. Apply this especially between points and during the match.
3 Body, movement and track: Become aware of your body, breathing, muscle sensations, balance and movements on the court. Learn to be attentive to your own body while playing.
4 Point display :Develop the ability to create mental images related to tennis and use visualization to reproduce game situations and direct attention.
5 My motivation to compete: Identify what moves the player to compete, what they are looking for in tennis and what motivations lie behind their effort.
6 Accepting myself :identify strengths and weaknesses as a tennis player, observe how we perceive ourselves, and accept our qualities and limitations without judgement, fostering a constructive attitude towards ourselves and our personal and sporting development.
7 Accept the mistake: Error during the match → accept it → let it go → go back to the next point.
8 Invisible training : Lower activation, recover body and mind and prepare for rest/sleep.
9 Accepting difficulties: Defeat, opponent, score, referee decisions, conditions, injuries/pain and situations that I cannot change.
10 My bubble : Mental preparation, stable confidence, feeling of strength/calm and getting into the “bubble” before and during the match.
