(by Alan Chu, Ph.D., CMPC)
Congratulations to Kanak Jha and Hong Lin for their victories at this year’s US Nationals in Huntsville, Alabama! The level of competition has increased dramatically since my last attendance a decade ago. This year, I competed in six events and won my first singles medal at the national level in the U2200 category. I attribute this success largely to my mental game, and I’d like to share three key lessons I learned.
Manage the Emotional Roller Coaster
When playing in a big tournament with multiple events, ups and downs are natural. You’ll have matches where you play better and some where you play worse. Even within each match, your performance will vary. To handle the gravity of this roller coaster, keep these in mind:
- Focus on one match, one game, and one point at a time.
- Avoid dwelling on bad losses or points.
- Don’t blame opponents for “lucky shots” or external factors like venue conditions or equipment.
At Nationals, I observed two teenage opponents at my skill level who became visibly upset when missing high balls or struggling with nets and barriers. Their frustration likely affected their performance, leading to more missed shots and eventual losses.
Remember: “It Ain’t Over Till It’s Over”
This famous quote from baseball legend Yogi Berra applies perfectly to table tennis. Treat each point as crucial, regardless of whether you’re winning or losing by a significant margin.
In one match, I was trailing 2-8 in the third game but managed to win by focusing on one point at a time and executing my shots well. My opponent may have become overconfident after building a lead. However, the momentum shifted in the fourth game when my opponent became more aggressive and won that game. At the beginning of the decider (i.e., the fifth game), I had to let go of everything that happened before and focus solely on that game. I built a 10-3 lead but reminded myself it wasn’t over until the last point was won.
Utilize Reset and Refocus Routines
In last month’s mental training tip, I discussed the importance of having a consistent pre-point routine before serving or receiving. At the same time, it’s equally important to have reset and refocus routines. These routines help you let go of unproductive thoughts and emotions or external distractions and refocus on the WIN (What’s Important Now). Towel breaks are excellent opportunities to use such routines.
My reset and refocus routine during towel breaks usually includes three steps:
- Recognize my thoughts and emotions and not get bogged down by them.
- Taking a deep breath to calm down or using self-talk (e.g., “let’s go, commit”) to pump myself up.
- Clear my mind to focus on the next point and recommit to my game plan.
I always take a towel break when the score reaches 10-8 or 9-9. As the game nears its end, it becomes even more crucial to let go of unproductive thoughts and expectations. Consistently implementing this routine may be why I tend to win more close games. At this Nationals, I won 11 out of 15 games that went to deuce or ended 11-9.
Conclusion
Having a solid mental game plan is essential, especially in important tournaments. As we approach the Paris Olympics, we’ll likely hear more about the significance of mental performance in table tennis. By implementing these techniques, you can improve your mental game and potentially achieve better results in your matches.
