什么是网球的意志力？

什么是网球的意志力？

要赢得一场网球比赛的胜利，最突出的挑战不是对手，也不是他们使用的球拍，而是球员的想法...

要赢得一场网球比赛的胜利，最突出的挑战不是对手，也不是他们使用的球拍，而是球员的想法。大多数错误都是由错误的判断导致的。因此，网球中的意志力，是球手在一系列的压力事件中还能够稳定和保持专注力。一名球手必须拥有强大的、坚韧的心理技能，才能在势均力敌的赛场上靠意志力赢得比赛。健康的心态和意志力也会激发球员的信心。

运动员如何锻炼在网球中的意志力?以下是几点建议：

The most prominent challenge in winning a tennis match isn’t the opponent, or what kind of racquet they have, but the player’s thoughts. Most errors are caused by poor judgments w hich lead to mistiming. Mental toughness, therefore, is the ability of a player to steadily generate and retain focus in a series of stressful occurrences. A player must possess strong and competent psychological skills to win a match mentally. Mental fitness involves behavior and mindset which in turn sparks confidence in a player.

How does a player achieve mental toughness in tennis? Here is how:



想象强大的自己

Visualize Being Strong 一个积极的潜意识形象将反射到身体反应中。我们的身体大多表现出精神意象。如果你把自己想象成一个软弱的球员，那就完了。相反，如果你把自己想象成一个强大的球员，那就去做吧！不要被失败的想法所冲昏头脑。想象上一次打的好球，感觉很好。从专注开始并期待一场积极的比赛。

A sound subconscious image reflects in the physical body. Our bodies mostly display the mental image. If you envision yourself as a weak player- it’s done. On the contrary, if you envision yourself as a strong player- done! Don’t be carried away by thoughts of failure. Visualize the last time you hit a good shot and feel good that. Start your days focused and anticipating for a positively productive match.建设性的自我对话

Constructive Self-Talk 自我对话是一种语言，它通过外部或内部的陈述或思考来影响自我。这是一种自我对话，目的是识别并解决潜意识的信念和认知。在比赛中积极的自我交谈有助于提高你的意志力。你需要做一些能激励你的短语，并抑制消极潜意识里的人。用最能激励优化自身表现的语句并多加练习。

Self-talk is a language directed inwards by making external or internal statements or thinking. It’s some self-dialogue that aims to identify and solve subconscious beliefs and perceptions. Positive self-talk during a match helps to improve your mental toughness. You need to work on phrases that motivate you and suppress the negative subconscious inner person. Practice with statements until you discover those that optimize your performance.

创造仪式

Develop a Ritual 仪式是一种条件训练，在精神上为球员准备一个有利的位置。这是一种反馈循环，旨在增强比赛中的自信。这种仪式的频繁表现会使你的思想与成功相关联。随着时间的推移，这种模式成为重新集中精力和整合状态的有效工具。然而，这应该是出于体育精神的精神而非故意的，而不是为了恐吓或骚扰你的对手。如果你的对手故意做一些事情来分散你的注意力，那么就像对待之前讨论过的其他无关的干扰一样处理它。

A ritual is a conditioned practice that mentally prepares a player for a favorable point. Its a feedback loop aimed at reinforcing self-confidence in a match. Frequent performance of the ritual configures your mind to associate it with success. With time, this routine becomes a useful tool for refocusing and regrouping. However, it should be done unintentionally in the spirit of sportsmanship but not with an aim to intimidate or annoy your opponent. In case your opponent does something intentionally to distract you, handle it the same way you treat other extraneous distractions previously discussed.

屏蔽干扰

Block Out Distractions不要让你的对手、人群或任何东西影响你的比赛。把注意力集中在你能控制的事情上。如果你的注意力都被分散，你最终将被对手牵着鼻子走。不要让你的对手利用你。如果你这样做了，你就会一直担心所犯的错误。当你以积极主动的状态来比赛，你就离成功不远了---专注和果断的行动。培养一种与比赛节奏配合的心理节奏。这需要你在人群和对手的干扰下保持一致性。

Don’t let your opponent, the crowd or anything sway you from the game. Focus on things that are within your control. If you concentrate on distractions, you’ll end up not playing your game, but theirs. Don’t allow your opponent take advantage of you. If you do, you’ll end up worrying about mistakes committed. You succeed when you play a proactive game- you’re making focused and decisive moves. Develop a mental rhythm that works in tandem with the match rhythm. This requires you to maintain consistency amid distractions from the crowd and the opponent.处理错误和情绪

Dealing with Mistakes and Emotions有些时候，比赛可能会变得很有竞争性，紧张气氛也会升得很高。此外，连续犯错误会让人感到紧张，并感觉自己正在输掉比赛。反过来，这也会引发愤怒，球员开始以消极的方向发泄。处理错误和情绪的一种实用方法是提醒球员意识到之前的错误已经过去，已经丢掉的分数不能通过另一个错误来恢复，但却可以专注于当下重新争夺比分。应该避免在比赛开始前犯下的一些错误。关于身体问题的自律决定了比赛的质量。不要忘记保护好最近扭伤的脚踝，或是热身或伸展运动，粗心大意会导致糟糕的表现。

At times, the match may get very competitive, and tension does get high. Besides, making errors in a row makes people nervous and feel like they’re losing the game. In turn, this provokes anger, and a player starts to vent in a negative direction. A practical approach to deal with mistakes and emotions is to remind the player just to let the past be. A lost point can’t be recovered by committing another error but instead concentrate on regaining the lost point. Some mistakes committed before the start of the match should be avoided. Self-discipline regarding physical issues determines the quality of a game. You should neither forget to tape a recently sprained ankle nor fail to warm up or stretch which results in sluggish performance.在网球运动中，精神上坚忍不拔的意志力是一种强有力的武器，它可以通过大量的训练和练习来提高。同时意志力不仅是网球运动、也是生活中强有力的成功因素。

Mental toughness in tennis is a great arsenal that improves with much training and practice. You too can strengthen the mental muscle as it’s a powerful success tool both in tennis and life.

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