Malhar Mali — Evidence-Based Tennis Coaching
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Instead of “I should win,” we should reframe it to, “I’m going to focus on performance goals and executing my game plan.” Ditto for whenever we’re thinking, “I can’t win.”
January 15, 2025 at 1:00 PM
Instead of “I should win,” we should reframe it to, “I’m going to focus on performance goals and executing my game plan.” Ditto for whenever we’re thinking, “I can’t win.”
Against higher-ranked opponents, the tendency is to mentally check out and just go through the motions without competing well.
Our aim is to recognize and challenge these thoughts.
Our aim is to recognize and challenge these thoughts.
January 15, 2025 at 1:00 PM
Against higher-ranked opponents, the tendency is to mentally check out and just go through the motions without competing well.
Our aim is to recognize and challenge these thoughts.
Our aim is to recognize and challenge these thoughts.
I’ve coached players who’ve struggled with “should statements” and I’ve struggled with them myself.
I know from personal experience and also working with these players that there’s a tendency to play tight and tense against players who are “weaker.”
I know from personal experience and also working with these players that there’s a tendency to play tight and tense against players who are “weaker.”
January 15, 2025 at 1:00 PM
I’ve coached players who’ve struggled with “should statements” and I’ve struggled with them myself.
I know from personal experience and also working with these players that there’s a tendency to play tight and tense against players who are “weaker.”
I know from personal experience and also working with these players that there’s a tendency to play tight and tense against players who are “weaker.”
Your lack of confidence will likely lead to a lack of effort and a self-fulfilling prophecy.
"What’s the point… he’s too good. At least I can play in the consolation draw…."
"What’s the point… he’s too good. At least I can play in the consolation draw…."
January 15, 2025 at 1:00 PM
Your lack of confidence will likely lead to a lack of effort and a self-fulfilling prophecy.
"What’s the point… he’s too good. At least I can play in the consolation draw…."
"What’s the point… he’s too good. At least I can play in the consolation draw…."
Flip side, if you convince yourself that you can’t win against a higher-ranked opponent, you’re already defeated before you step on the court. Players are drawn against someone who is ranked higher and suddenly that thought enters their minds: “I shouldn’t win this.”
January 15, 2025 at 1:00 PM
Flip side, if you convince yourself that you can’t win against a higher-ranked opponent, you’re already defeated before you step on the court. Players are drawn against someone who is ranked higher and suddenly that thought enters their minds: “I shouldn’t win this.”
Your framing is that Jimmy has no business taking a set off you or even beating you… all of a sudden he’s up a set and a break.
How do you react?
How do you react?
January 15, 2025 at 1:00 PM
Your framing is that Jimmy has no business taking a set off you or even beating you… all of a sudden he’s up a set and a break.
How do you react?
How do you react?
Imagine you go into a match thinking you should beat Jimmy because he's only been playing half as long as you. Unbeknownst to you, Jimmy’s been training 3x a week and also has a specific gym program which has resulted in some cat-like volleys when he approaches the net.
January 15, 2025 at 1:00 PM
Imagine you go into a match thinking you should beat Jimmy because he's only been playing half as long as you. Unbeknownst to you, Jimmy’s been training 3x a week and also has a specific gym program which has resulted in some cat-like volleys when he approaches the net.
Instead of focusing on your strategy and adapting to the ebbs and flows of the match, you become consumed with frustration if things don’t go to plan.
This kind of mindset can then lead to tight, hesitant play—exactly the opposite of what you need to perform well.
This kind of mindset can then lead to tight, hesitant play—exactly the opposite of what you need to perform well.
January 15, 2025 at 1:00 PM
Instead of focusing on your strategy and adapting to the ebbs and flows of the match, you become consumed with frustration if things don’t go to plan.
This kind of mindset can then lead to tight, hesitant play—exactly the opposite of what you need to perform well.
This kind of mindset can then lead to tight, hesitant play—exactly the opposite of what you need to perform well.
Mate, tell me about it! Wild!
January 15, 2025 at 5:47 AM
Mate, tell me about it! Wild!
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January 12, 2025 at 1:00 PM
And if you want sports psychology insights like this and evidence-based coaching straight to your inbox, join my newsletter.
750+ motivated tennis players read every week. ↓
https://www.malharmali.com/subscribe
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https://www.malharmali.com/subscribe
You'll get better focus and a more automatic performance.
Which goal will you focus on next time?
Give me a follow if this is helpful!
Which goal will you focus on next time?
Give me a follow if this is helpful!
January 12, 2025 at 1:00 PM
You'll get better focus and a more automatic performance.
Which goal will you focus on next time?
Give me a follow if this is helpful!
Which goal will you focus on next time?
Give me a follow if this is helpful!
Key takeaway:
Before your next match, set a simple process goal.
Example: “crosscourt on groundstrokes. Approach net if short. ”
Here's a bonus tip: play at least 3x practice matches with this simple goal in mind before your *real* matches.
Watch your performance skyrocket.
Before your next match, set a simple process goal.
Example: “crosscourt on groundstrokes. Approach net if short. ”
Here's a bonus tip: play at least 3x practice matches with this simple goal in mind before your *real* matches.
Watch your performance skyrocket.
January 12, 2025 at 1:00 PM
Key takeaway:
Before your next match, set a simple process goal.
Example: “crosscourt on groundstrokes. Approach net if short. ”
Here's a bonus tip: play at least 3x practice matches with this simple goal in mind before your *real* matches.
Watch your performance skyrocket.
Before your next match, set a simple process goal.
Example: “crosscourt on groundstrokes. Approach net if short. ”
Here's a bonus tip: play at least 3x practice matches with this simple goal in mind before your *real* matches.
Watch your performance skyrocket.
It's fascinating how elite athletes use all 3 types of goals:
- Outcome goals (e.g., win tournament) = Motivation.
- Performance goals (e.g., Unforced errors < 5) = Benchmark.
- Process goals (e.g., targeting deep) = Execution under pressure.
- Outcome goals (e.g., win tournament) = Motivation.
- Performance goals (e.g., Unforced errors < 5) = Benchmark.
- Process goals (e.g., targeting deep) = Execution under pressure.
January 12, 2025 at 1:00 PM
It's fascinating how elite athletes use all 3 types of goals:
- Outcome goals (e.g., win tournament) = Motivation.
- Performance goals (e.g., Unforced errors < 5) = Benchmark.
- Process goals (e.g., targeting deep) = Execution under pressure.
- Outcome goals (e.g., win tournament) = Motivation.
- Performance goals (e.g., Unforced errors < 5) = Benchmark.
- Process goals (e.g., targeting deep) = Execution under pressure.
Kingston and Hardy (1997) showed that process goals enhance focus, reduce anxiety, and improve performance. Decades of other research also backs this up.
By focusing on what you want to do in the moment, you can avoid distractions and play with intention.
Stay process-oriented.
By focusing on what you want to do in the moment, you can avoid distractions and play with intention.
Stay process-oriented.
January 12, 2025 at 1:00 PM
Kingston and Hardy (1997) showed that process goals enhance focus, reduce anxiety, and improve performance. Decades of other research also backs this up.
By focusing on what you want to do in the moment, you can avoid distractions and play with intention.
Stay process-oriented.
By focusing on what you want to do in the moment, you can avoid distractions and play with intention.
Stay process-oriented.
Option B (crosscourt on every ball) is the best.
This is a process goal—focused entirely on what you can control in the moment, like targets and placement.
Process goals help you stay grounded in execution, reducing anxiety, and improving focus.
This is a process goal—focused entirely on what you can control in the moment, like targets and placement.
Process goals help you stay grounded in execution, reducing anxiety, and improving focus.
January 12, 2025 at 1:00 PM
Option B (crosscourt on every ball) is the best.
This is a process goal—focused entirely on what you can control in the moment, like targets and placement.
Process goals help you stay grounded in execution, reducing anxiety, and improving focus.
This is a process goal—focused entirely on what you can control in the moment, like targets and placement.
Process goals help you stay grounded in execution, reducing anxiety, and improving focus.
Option C (keep unforced errors below 5) is a performance goal.
It’s measurable and gives you a benchmark for success.
While better than an outcome goal, performance goals still shift some focus away from the present moment and rely on achieving a numerical target.
It’s measurable and gives you a benchmark for success.
While better than an outcome goal, performance goals still shift some focus away from the present moment and rely on achieving a numerical target.
January 12, 2025 at 1:00 PM
Option C (keep unforced errors below 5) is a performance goal.
It’s measurable and gives you a benchmark for success.
While better than an outcome goal, performance goals still shift some focus away from the present moment and rely on achieving a numerical target.
It’s measurable and gives you a benchmark for success.
While better than an outcome goal, performance goals still shift some focus away from the present moment and rely on achieving a numerical target.
You'd be surprised how many players pick Option A (Win at all costs).
This is an outcome goal—focused on the result.
While it’s motivating, outcome goals can increase pressure and stress because winning depends on factors you can’t fully control, like your opponent’s skill.
This is an outcome goal—focused on the result.
While it’s motivating, outcome goals can increase pressure and stress because winning depends on factors you can’t fully control, like your opponent’s skill.
January 12, 2025 at 1:00 PM
You'd be surprised how many players pick Option A (Win at all costs).
This is an outcome goal—focused on the result.
While it’s motivating, outcome goals can increase pressure and stress because winning depends on factors you can’t fully control, like your opponent’s skill.
This is an outcome goal—focused on the result.
While it’s motivating, outcome goals can increase pressure and stress because winning depends on factors you can’t fully control, like your opponent’s skill.
This is because they understood that there was always room for continuous refinement and skill-building.
So instead of looking for a guru to save you—search for that guide on the side.
So instead of looking for a guru to save you—search for that guide on the side.
January 12, 2025 at 7:00 AM
This is because they understood that there was always room for continuous refinement and skill-building.
So instead of looking for a guru to save you—search for that guide on the side.
So instead of looking for a guru to save you—search for that guide on the side.
They also usually have a track record of developing players, where they can show that player A came in at level X and after three years left at level Y.
Keep in mind that even players who dominated for long periods—think of Agassi, Federer, Justine-Henin, etc.—kept a coach as a guide on the side.
Keep in mind that even players who dominated for long periods—think of Agassi, Federer, Justine-Henin, etc.—kept a coach as a guide on the side.
January 12, 2025 at 7:00 AM
They also usually have a track record of developing players, where they can show that player A came in at level X and after three years left at level Y.
Keep in mind that even players who dominated for long periods—think of Agassi, Federer, Justine-Henin, etc.—kept a coach as a guide on the side.
Keep in mind that even players who dominated for long periods—think of Agassi, Federer, Justine-Henin, etc.—kept a coach as a guide on the side.
They just need to grab you by your shoulders, look deep into your eyes for 10 seconds, and mutter some gobbledegook and you’ll be saved!
Great coaches understand complex ideas, can explain them simply, and understand how the player’s hard work is what makes the difference in the long run.
Great coaches understand complex ideas, can explain them simply, and understand how the player’s hard work is what makes the difference in the long run.
January 12, 2025 at 7:00 AM
They just need to grab you by your shoulders, look deep into your eyes for 10 seconds, and mutter some gobbledegook and you’ll be saved!
Great coaches understand complex ideas, can explain them simply, and understand how the player’s hard work is what makes the difference in the long run.
Great coaches understand complex ideas, can explain them simply, and understand how the player’s hard work is what makes the difference in the long run.