Staying focused: a calm word and a picture in your mind
Two simple tools to keep your attention on the next shuttle: a short slow breath with a calm word, and imagery that gives a clear target to a part of your game.
What concentration means here
Concentration is keeping your attention on something useful, here the next shuttle and one clear idea. It is easily lost when you start judging your own play or your opponent's, or when you worry about the score.
Tool 1: a slow breath and a calm word
- Stand with your arms by your sides.
- Put your attention on the centre of your body.
- Breathe in deeply, letting the belly rise.
- Breathe out and let go of tension in the head, face, neck, shoulders and chest.
- Repeat if there is time.
- Say in your mind one word that describes how you want to feel, such as "calm", "relax" or "cool".
Good to know:
- Learn it in practice first, then use it in a game.
- Between rallies you may have time for only one breath. One can still release tension.
- It is hard to think of anything else while you do it, so it also clears the mind.
Tool 2: imagery
Imagery means seeing something clearly in your mind and then playing as if it were real. A simple example: a player makes many errors out of the side of the court. They imagine a second set of side lines drawn inside the real ones, a slightly narrower court, and play a singles game as if that narrower court were the real one. The player has to work to "see" that court, and that effort holds the attention.
You can invent your own picture for your own need:
- A target square marked in your mind on the other side of the net.
- A narrower court, as above, if you hit wide.
- A line just above the net tape, if you hit the net.
Step by step: using imagery in practice
- Choose one problem you can see, such as "too many shots out at the sides".
- Choose one picture that answers it.
- Close your eyes for a few seconds before the game and build the picture.
- Play a game with that picture, then check how the problem changed. Keep what works.
Common mistakes and fixes
- Several pictures at once. One picture, one problem.
- Trying a new tool in an important match. Practise it in practice games first.
- Expecting instant results. Judge it over several sessions, not one point.
Simple practice
- Use the breath and a calm word before every serve for one practice game.
- In the next game, use one picture of your choice and note whether the number of errors changes.
Limits
These are general habits, not psychological or medical advice. If anxiety about playing is strong and lasts, speaking to a qualified person is a better step.
General practice advice: play within your limits and stop if something hurts.