The Inner Game of Tennis

Core Content Overview#

Story Summary#

“It’s not that I don’t know what to do, the problem is, I just can’t do it well.”

“I play great in practice, but when it comes to matches, I can’t perform.”

“When I face a strong opponent and the match approaches the final decision, I get nervous and can’t concentrate.”

Regardless of what competition, there are actually two parts: one is the outer game, and one is the inner game.

In the outer game, we face an actual opponent who gives us one problem after another. The crowd’s cheers, the scorching weather all become your external challenges. Most coaching focuses on the outer game—techniques, movements.

But we also play an inner game simultaneously. How to overcome the noisy critical voice inside, to truly unleash ability, learning the art of “relaxation” and “focus.”

Top-performing players, when we ask them what they were thinking at the moment or describe their performance, usually say “nothing” or “they didn’t even know what they were doing.” They know that if they keep thinking about “doing something,” they won’t perform well.

Self 1, Self 2#

Many players often talk to themselves on the court. When asked what they’re saying, they respond that “I” am talking to “myself.”

This means we might construct in the inner game that “I” and “myself” are two independent entities, first with an “I” giving instructions, then another “myself” taking action. Then that “I” evaluates how well “myself” performed. (Hereafter using Self 1 and Self 2 to represent).

Self 1 likes to establish formulas (control, thinker), Self 2 follows instinct (innate, doer)

The competitive relationship between your “Self 1” and “Self 2” determines how we transform knowledge and skills into real ability. To perform well on-site, you need to deal with “two selves.”

Sometimes it’s not the opponent who defeats you, but you defeat yourself.

Self-Criticism = Dog Chasing Tail#

Self 1’s self-criticism is meaningless because it’s not the actual doer. This is no different from a dog chasing its tail. Self 1 tries to build a better Self 1; it’s a dog chasing its own tail.

It’s interesting to see how critical thinking extends. Maybe it starts complaining: “This serve is terrible,” then expands to: “My serves today are all bad.” After a few more “bad balls,” the criticism might further become: “All my serves are terrible.” Then it becomes: “I’m a terrible tennis player,” finally evolving into: “I’m worthless.”

Non-judgment doesn’t mean ignoring mistakes, but simply seeing these matches as they are, without any judgment.

Non-judgment doesn’t mean you’re avoiding reality.

Non-judgment means you objectively face the facts before you, neither distorting nor embellishing. Things just happened—no distortion, no exaggeration. This way, the mind becomes calmer.

Unity of I and Myself#

Self 1 learns to observe facts and trust Self 2, achieving unity.

When playing tennis, “unity” psychologically involves several inner skills:

1. Learning how to build the clearest possible image in your mind of the result you want
   Self 2 learns by watching others’ movements and self-action. Imagine videos of players you’ve seen before, let Self 2 naturally perform and correct, turning hoped-for results into the clearest images is the best way to communicate with Self 2, especially when participating in matches. Once the match starts, you’re too late to correct your playing method, but you can maintain in your mind the image of the ball moving in the ideal direction, then let the body take action, allowing the ball to hit the target position.

2. Learning how to trust Self 2 to perform best and learn from both success and failure
   Learn to let Self 2 take the lead in the moment of playing, not overthinking, trusting intuition and feeling, learning through instinct.

3. Learning to observe with a “non-judgmental” attitude, meaning observing what’s happening without just noticing how well or poorly you’re doing
   Shift your focus from technical instruction (what to do, how to do it), refocusing on awareness guidance (observing your body and environment, and your movements and their effects).

In other words, the key to playing tennis better, or doing anything better, is: how to improve the relationship between the conscious director (Self 1) and the naturally capable doer (Self 2).

The first step in creating a harmonious relationship between self and body (that is, Self 1 and Self 2): stop self-criticism. Only when Self 1 stops criticizing Self 2 and its actions can it truly recognize Self 2’s essence and appreciate Self 2’s operation. Taking this step creates trust, finally surfacing the most basic yet elusive element of all peak performance: self-confidence.

To See and Feel What You Do#

“I don’t remember what you told me! You just stood watching, and also told me to observe myself more carefully than before. Instead of looking at what’s wrong with my backhand, I just observed, and improvement happened naturally.”

If we cut ourselves off from feeling our own actions, overly relying on guidelines, the natural learning process and our potential are greatly reduced. Conversely, if we rely on Self 2’s intuition to hit the ball, we strengthen the simple neural pathways that allow good shots.

Don’t let Self 1, who only likes to rely on formulas and overlook feelings, overly control and criticize you.

Focus on the Present#

Self-criticism always emerges inadvertently, even overly “trying to relax” is a form of it. The author states that even after years of practice, this is still the case. Rather than trying to suppress it, it’s better to “focus” to settle it.

“If you find yourself blaming yourself for not concentrating, you might be over-controlling. Let the ball attract your thoughts, thoughts and muscles will relax appropriately.”

Once a person focuses, thinking calms down. Once thought stays in the present, it becomes peaceful. The book mentions some methods, such as: listening to the sound of the ball, staring at the ball’s seams, feeling your breath, etc.

Once a person focuses, thoughts quiet down. Once thought stays in the present, it becomes peaceful.

Fighting with thought is not a viable path. The most effective method is to learn to focus.

Most of our pain occurs when we let thoughts run to an imagined future or bury ourselves in the past.

Let Change Happen Naturally#

Whenever you think you’re stuck in a bad habit, you always want to break through it. And children don’t need to break the habit of crawling because they don’t think it’s a habit. When they discover walking allows them to move around more easily, they directly abandon crawling.

Blaming existing behavior patterns (like current imperfect hitting methods) and thinking they’re “bad” won’t help. A more helpful approach is to find what these habits bring. Therefore, if we can learn a better way to achieve the same purpose, we can do it.

Right after reading an article or watching someone serve with a new method, don’t immediately judge this new method must be “correct” for you. First let yourself (Self 2) observe what you find interesting, and ignore Self 1’s opinions, because Self 1 only creates formulas for you to follow. In the observation process, some things will “stand out” or attract your attention. Let Self 2 focus on elements he already has enough knowledge to experience.

There’s no best way. The best way changes every moment. The more you learn, the more you’ll continuously break and rebuild original patterns.

You don’t need to fight old habits at all, just create new ones.

If in doubt, ask the coach to demonstrate and observe movements, not verbal instruction, then imagine in your mind.

Pursue results, don’t overly focus on methods while ignoring results. Don’t rigidly stick to external patterns, but use and start from the heart, feeling and finding the way most suitable for yourself.

The process of change:

1. Observe without judgment
2. Depict imagined results
3. Trust instinct
4. Observe results of change without judgment

Repeat this process, find the inertia of habits, and let it happen naturally.

The Meaning of Competition#

Many people start playing ball on weekends to relieve the stress of busy life, but end up setting unattainable goals for themselves, becoming more frustrated and stressed, finally leaving the court in dejection.

Real competition is real cooperation. Players try their best to defeat each other, but during the match, we’re not defeating the other person, we’re simply overcoming the obstacles they set. In a real match, there are no losers. Both sides benefit from trying to overcome obstacles set by the other. Just like two bulls pushing against each other with their horns, both become stronger and participate in each other’s growth process.

Tennis match scores may explain how well I can hit the ball, or how hard I’ve practiced, but they can’t define me as a person, nor convince me that I’m different after the match than before.

True victory is: focusing on overcoming the interference of excessive self-control, and psychological obstacles such as self-doubt and fear of failure.

Highlights#

A Passage That Moved You#

“Those who don’t lose heart even when defeated like a landslide.”

Interesting or Unexpected Parts#

The most counter-intuitive thing in the book must be: “Let go of overthinking, trust instinct and intuition.” However, after actual operation, the results are surprisingly effective. But thinking about it afterward, reducing overthinking and relying on instinct’s reaction speed improvement makes the ball seem to really slow down, giving you enough time to respond. This result doesn’t seem so unexpected anymore.

Key Insights or Values#

Observe, improve, relax, self-awareness and focus on the present.

1. “Non-judgment,” not trying too hard, observing what’s happening now, stop the self-critical mindset humans always hold, stop judging your performance as good or bad.
2. “Feel” the hitting, racket position, sound
3. “Focus” by staring at the ball, concentrating attention on breathing, shift from self-critical thinking

Personal Reflection & Practice#

Impact on Me#

My tennis experience: I participated in clubs during high school and university, practiced for a while, then after almost 10 years post-graduation, just a few months ago, wanting to cultivate an exercise interest, I picked up the tennis racket again. At the same time, I hired a coach for training and practiced at public courts, joined the company club.

However, every time I played with unfamiliar players on the court, I was always nervous and couldn’t perform. Just last month, even during a doubles match teamed with strangers, I was so nervous I made frequent mistakes, my serve was weak and hit the net, I couldn’t even move my feet, only wandering at the baseline.

Even now recalling, I have made some progress with coach training compared to when I just returned to playing. But at that moment, I completely fell into a self-critical spiral.

After that day, I didn’t dare step into that court again for a whole month, and asked the coach to increase training frequency (originally once every two weeks, changed to weekly training that month). But training results were still poor. (Who am I trying to prove something to? The old man in the park?). I felt confused, even thoughts of leaving the court emerged.

Practical Application#

Tennis is a very difficult sport to learn and master. A slight difference in racket face angle and follow-through affects the ball’s landing position greatly. One careless move and the ball flies out of bounds. Especially psychological state’s impact on this sport is very obvious. After reading this book, my mental block was slightly opened. During training and playing, by focusing on the ball’s movement and my breathing, the noise in my mind faded. The next day during training, the coach immediately noticed much better performance, and learning effectiveness improved.

When I transformed my pursuit of the outer game to:

I want to overcome the psychological obstacles that have long deprived my life of joy. I want to win an inner game.

The anxiety in my heart also suddenly cleared up.

Extended Thinking#

Thought-Provoking Questions#

Have you also been depressed due to poor sports performance, even afraid to play? How did you resolve it then?

Recommendations & Summary#

Suitable Readers:

Those who want to improve sports performance, or who get nervous easily on the sports field and want to break through mental barriers.

Summary:

I originally wanted to return to playing ball to cultivate an exercise interest, but ended up troubled by self-criticism, completely putting the cart before the horse. Thanks to this book. Finally, don’t let yourself defeat yourself. Let’s encourage each other. This book broke my month-long mental barrier. I sincerely thank the club member who purchased this book.