Serveitup Tennis Magazine #53

Issue #53 July 2020
NEW
Centerfold
FEATURE
real junior tennis
You Have To Train It.
The Mental Game.
Bend Your Knees.
AT HOME
on the tennis courts
Serveitup August 2019 1

Tennis Talk
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2 Serveitup August 2019

PUBLISHERS DESK
06/15/20
wesley@serveituptennismagazine.com
All articles are written by the publisher
Wesley Baptiste unless otherwise noted.
“work the ‘rust‘ off”
Players across the globe can’t wait to get back unto the courts. Some players
have already gotten back, some players are just getting back, and some still
have to wait a little while longer.
What is constant, is, every player no matter their level, will have to work the
‘rust‘ off their game, and get back into tennis shape, before they can compete
at the highest level.
One of the first things they are going to have to regain, is their timing. It’s one
of the things that you think is alright, but even though your mind tells you that
you are ready, your eyes will need time to teach your body how to react and
adjust properly, biomechanically. So be patient, it will come back.
Subscribe at serveituptennismagazine.com, to get a new issue in your inbox
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Enjoy!

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you every month, on an exciting journey into the remarkable lives
of real junior tennis players. We will tell their stories and reveal
who they are. You will know about their Lifestyles, Fashion, Tournaments,
Health & Fitness, Achievements, Equipment, Instructions,
Goals, Passions, Training Methods, Travel and much more, before
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We will strive for excellence in every issue. Every publication will
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them to info@serveituptennismagazine.com

July 2020
in this issue #53
6
Handicaps Will Improve
Your Game.
30
Centerfold.
8
You Have To Train
It.
32
Keep A Competitive
Mind.
12
The Mental Game.
34
We Repeat Athlete
First.
18
Bend Your Knees.
36
Practice Against The
Wall.
20
22
Motivation Needs
Inspiration.
Cover Story: Who Is
Mari-Louise Van Zyl
38 Footwork.
22
Cover Story
Who Is Mari-Louise Van Zyl

Handicap
WILL IMPROV
YOUR GAM
TREMENDOUS

Most junior tennis players, simply refuse
to hit against someone who they think
is way beneath their level. That is a big
mistake.
Playing with someone beneath your level,
gives you the ideal opportunity, to
work on shots and strategies you need
to perfect, in a non threatening way.
A player beneath your level will tolerate
all your mistakes, and be excited and motivated
to run down any ball you hit out
of their strike zone.
s
E
E
LY
It even gets challenging for you. Play a
match against them, and give them a
handicap... like 30points on every game.
You will begin to instantly notice that, you
will feel a lot of pressure.
If you lose, don’t just pass it off as you
gave them points. Treat it as a serious
loss, and play them again and again, until
you can completely dominate them.
Then give them 40, and do the same
thing, all over again.

You have to
TRAIN
it

You can have all the speed in the world,
and still be moving incorrectly and late
to the ball on the court. World class
footwork requires that you train your
movement specifically. Remember that
fitness is not footwork. You have to train
for better footwork.

onCourt
with
Mari-Louise Van Zyl
Instagram: @tennis_marilouise

onCourt
with
Samuel Rayner
Instagram: @sartennis04

BARCELONA TENNIS ACADEMY
MENTAL
THE
game

The psychology of tennis comprises a
vast variety of skills that players need
to master in order to perform to their
optimal potential and lift their mental
game to the next level. One of the
tasks that our tennis academy puts a
special emphasis is on instilling into
our players the on-court habit of relying
on routines. More specifically,
we want our players to have at their
disposal pre-game routines, a set of
match routines as well as post-match
ones. Altogether, routines build players’
mental game which is a combination
of actions, thoughts and self-talk
sequences helping them to isolate
themselves from the outside world,
effectively manage energy levels and
maintain point-by-point focus.
The start point of this endeavour is
the development of various performance
focus plans functioning as
mental checklists - things to do at every
stage of the game. The next step
is their over-learning through daily
practice of mental effort. The idea
behind it is that when players have a
plan for what to do and what to think
about during each part of the game,
not only does it help them to tune out
all types of distractions, but, most of
all, it prompts the right focus on task
relevant cues automatically. Routines
as a tool enable them to stay absorbed
in the activity. As a consequence, they
may lose themselves in their familiarity
and execute their shots with feel
and automaticity.
The building blocks of routines customarily
consist of triggers and cue
words aligned together to form fixed
sequences of actions.
When Rafael Nadal arranges his bottles
on the court invariably at the same
tilted angle in the midst of all the commotion
accompanying a match play,
it acts as a spatial type of trigger separating
his own personal space, the
zone of competing, from the rest of
the world with all its noise and chaos.
He subjects the surroundings to
match his preferred mental-scape, to
sustain his internal order and impose
it on the outside space. He builds a
wall around himself, a special type of
setting where you’re shielded from
any negative influence from the outside.
On the psychological plane, this enhanced
narrow focus relies on the
use of triggers, an array of your own
special movements, gestures, words,
images which set off this perspective
switch from your daily type of focus
to performance focus marked by intense
concentration and prolonged
alertness.

Players also need to find cue
words or phrases reminding
them what to think about,
what to do, orient you to the
process during practice or a
match.
For example, “see the ball,
hear the ball”; “just look at
the ball”, “don’t let the ball
drop”, “bounce-hit”. All the
triggers and cue words relevant
and helpful for a given
player should be combined
to form plans for every part
of the game. Then, they can
work as fixed scenarios of patterned
actions, which with
time function as habits.
We like to divide the between-point
time of 25 seconds
into four steps:
1) Neutral reaction - what
happened?
2) Routines - mind is blank
focusing on the present (racquet
strings, towel, etc.)
3) Preparation for next point
(strategy)
4) Routines - bouncing ball
before serve, etc.
The first step is analytical and
preferably without any signs
of emotion.
The second is mostly dedicated
to fast forgetting of what
has just happened. This is the
moment for the player to rely
on a mix of triggers to erase
the previous point from their
memory as quickly as possible.
The third one again is about
planning out the strategy for
the next point.
In the last one, the player
employs a set of preparation
routines to get themselves
ready and focused.
Serena Williams’ between-point
sequence alternates
between the following
steps: she turns her back to
the opponent with her eyes
frequently on the racket
strings and her head down.
Depending on the situation,
she calms herself down either
by shaking her hand with the
palm down or closing her eyes
and taking a deep breath. Alternatively,
she taps her thigh
to pump herself u
she faces the net ag
to execute another
Such mental per
plans help athletes k
minds focused on t
ty, on the act to be
They accomplish th
task through the sk
forgetting or leavin
a point that has just
This idea of quick
has also its paralle
of Maria Sharapo
tween-point routin
may serve as a re
pensing with anyth
It consists of two b
of reaction and refo
In the first stage,
her back on the o
and faces the wall t
after the mistake or
mind after the prev
winner or error.
The goal is to stay o
keel no matter the
stances.

p. Finally,
ain ready
point.
formance
eep their
he actividone.
is difficult
ill of fast
g behind
finished.
forgetting
l in one
va’s bees,
which
lease dising
past.
asic steps
cus.
she turns
pponent
o regroup
clear her
ious shot,
n an even
circum-

Next, she turns to face the net again and
moves on to ‘readying’ – starting to focus
on the immediate task ahead of her
with a clean state of mind.
Some tennis players add to this sequence
the ‘reflect’ component by quickly revising
what was wrong and how to improve
it, which is frequently accompanied by
the shadowing of the correct shot execution.
The key thing is to shut yourself
from the moment that has just passed
by turning away and then to open yourself
up for the present by turning back
again.
After dealing with the point that is over,
another task for the player is fast mental
preparation for the next shot to be
played. For this crucial stage players need
to have another set of triggers and cues
helping them to quickly move from one
stage of the game to another, without
wasting excessive time on the past and
approach a new task with a fresh mind
and full readiness.
In her pre-serve routine, Sharapova
heavily relies on eye control, which facilitates
triggering intense concentration
and keeping distractions out of the field
of focus. She focuses her eyes in select
points of the court. She looks down at
the racket, up at the other service box
and her target point, then back down as
she bounces the ball and then she rolls
them back when raising the racket to
crack a serve.
The idea is to plan ahead what to look
at and when already involved in the process,
guide the ball with the eyes. Focusing
on a precise target brings a narrow,
external concentration that enhances
performance. It is a case of selective type
of attention where only singled out information
is being attended to while the
rest is effectively screened out.
It is our strong belief that players should
work on their mental games day in day
out and train their minds for optimal oncourt
performance and self-control. Developing
mental focus plans and turning
them into pre-performance, performance
and post-performance routines
is one of our main priorities in our daily
work with our players.
Our objective in this regard is for players
to operate on a point-by-point basis regardless
of the outcome. Thanks to this
rigorous state of mind, which can only
be achieved through the consistent implementation
of routines, they will be
able to sustain their on-task attention,
accomplish mental steadiness and generate
internal rhythm, which are all staples
for maintaining optimal concentration
in performance.

BEND
YOUR
KNEES

This is one of the worst piece of advice
that has been passed on to junior tennis
players. You never see pro players bending
their knees in order to hit a ball. Yet
coaches everywhere are telling juniors
to bend their knees. Instead of teaching
them how to load properly.

Even though they say they want it, most
junior players are not motivated to put in
the hard work that is needed, to fulfil their
dreams. It is normally the parent or coach
who has to continually push them. But if
they get inspired by an idol or another
junior player who they admire, and that
player makes it, then that motivates them
to work harder, to pursue their dreams.
MOTIVATION
INSPIRATION
Needs

My name is Mari-Louise
van Zyl. I am 14 years old
and I was born in South Africa.
My tennis journey began
when I was 6 years old.
I started having a few lessons
a week at our school
on one of the 2 cracked
tennis courts, and my dad
would always hit with us
when we have free time in
our hands.
From the beginning I loved
it and never wanted to leave
the court! I also played other
sports like hockey, netball
and athletics. I enjoyed
it, but my favorite time of
the day would either be to
be playing tennis or watching
how the pro’s play on TV
and imagine myself playing
amongst them one day.
Mar
VA

Cover Story
From South Africa with Love
Instagram:
@tennis_marilouise
i-Louise
N ZYL

As I grew older my mom
and dad saw that I have
the potential to become
a professional. My family
didn’t really play tennis, although
everybody loved
watching it. We were more
into athletics.
Once or twice a month we
went to a tennis academy
for the weekend, to train
with other good players
I didn’t get the golden trophy.
I only got to practice
about twice a week and
on the weekends. I started
to love the winning
more and had to learn
how to accept losing although
I hated it! I made
quite a few friends during
the tournament and just
loved the vibe and all the
adrenaline.
and top coaches. I had a
lot of fun and played a few
local mini tournaments.
I am determined to work
hard and reach my goal;
that is to win Wimbledon
and become number 1 in
the world.
When I was 10 years old
I had my first great result
and came 2nd at the u/10
South African Nationals. I
was happy to make it so
far, but disappointed that

Later on we started training
harder and by age 12,
I was representing South
Africa around Africa and
competed in a lot of different
tournaments. We
also moved to a different
town, so my sisters and I
can be at a better tennis
academy, where I can play
against a lot of different
players.
Later on in my u/12 year I
was privileged to get my
first sponsor by babolat.
That was the best feeling
ever and when my rackets
and clothing arrived I was
even more motivated to
reach my goal.
I started traveling a lot
to tennis tournaments
and had a lot of ups and
downs, but overall I had
great results. My play
started getting better and
better, both mentally and
physically. I also started
training with a conditioning
coach to help me prevent
my injuries, as well as
training more hours. I still
go to normal school but I
train in the early mornings
and afternoons, 6 days a
week.

During my u/14 year I got a
clothing sponsor by lotto!
It was really a special moment.
It came just after I
at a field. I take breaks often
after big tournaments
so that I can work on recovery.
played overseas for South
Africa with some amazing
results. I also played my
first 2 ITF tournaments. It
was quite a different ball
game against older players
but I learned a lot.
During this lockdown period
that is caused by this
awful virus, I’m having fitness
or hitting some tennis
balls in our garden. I also
now have a lot more time
I am so glad to have an
awesome supporting system
from my family, coaches
and trainers who always
wants the best for me.
They make many sacrifices
to get ahead on schoolwork
and work on things
that I don’t normally have
time to do. You have to
make the most of what
you’ve got, to get to the
top.
for me and my 2 younger
sisters, so that we can become
the best we can be.
We always work together
and help each other. My
training still takes place at
our tennis academy that
has beautiful hard courts.
I have fitness in a gym or

I will keep working, training
and doing whatever
it takes to reach my goal
and have a healthy happy
life.
I love reading or spending
time with my family
during my free time. One
of my favorite activities
is to play a sibling doubles
match. Just having
fun and laughing makes
life so much better, especially
on the tennis court.
That is where my home is.
I still do running and enjoy
it a lot. It is lots of fun
to go on morning jogs
with my sisters.

NEW
Centerfold
FEATURE

Ciara

keep a
COMPETITIV
min

The moment you step unto the court,
you need to be ready to compete. A
surgeon, singer, pilot, boxer or some
other profession, don’t get to ‘warmup‘
and make mistakes first before
they get it right. You need to be competitive
from the instant you step on
the court.
E d

It doesn’t matter if you have all the tennis
skills in the world. It will not turn you
into a top junior or professional player.
The thing that will push you over the
top, is becoming an athlete. Become
an athlete first, and you will definitely
be on your way to becoming a top
world class professional player.

we repeat!!!
ATHLETE
FIRST

PRACTICE
AGAINST
THE WALL

There is nothing like practicing
against a wall. It gives you the most
intense workout, and is great for
working and fixing your strokes. If
you know how, you can work on every
stroke against the wall.

Fitness
footwork!
your first option...
get to the ball!

Artist: Cat Lee
follow her on instagram @colacatlee
let’s play tennis, call it, heads or tails!

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