Lesson 2.3:
Improving your focus and concentration in tennis is a journey that requires consistent effort and self-reflection. This interactive worksheet is designed to help you track your progress, identify areas for improvement, and stay motivated as you work on enhancing your mental game. By regularly using this tool, you’ll gain valuable insights into your focus-building journey and be better equipped to make meaningful improvements in your tennis performance.
How to Use This Worksheet
- Print out or create a digital copy of this worksheet.
- Fill it out at least once a week, ideally after a practice session or match.
- Be honest in your self-assessment to get the most benefit from this tool.
- Review your progress monthly to identify trends and areas for improvement.
Weekly Focus Assessment
Date: ___________
1. Rate Your Overall Focus (1-10): ___
(1 being completely distracted, 10 being laser-focused)
2. Focus Techniques Used This Week (Check all that apply):
- Mindfulness Meditation
- Visualization
- Pre-Point Routine
- Positive Self-Talk
- Controlled Breathing
- Other: ___________
3. Most Effective Technique: ___________
Why? _______________________________
4. Biggest Distraction This Week: ___________
How did you handle it? _______________________________
5. Focus Duration:
Longest period of maintained focus: ___ minutes What helped you maintain focus for this duration? _______________________________
6. Recovery Time:
Average time to refocus after a distraction: ___ seconds What technique helped you refocus quickly? _______________________________
7. Mental Game Highlight:
Describe a moment when you effectively managed your focus:
8. Area for Improvement:
Identify one aspect of your focus you’d like to work on next week:
9. Focus-Building Goal for Next Week:
Set a specific, achievable goal to improve your focus:
10. Confidence in Mental Game (1-10): ___
(1 being not at all confident, 10 being extremely confident)
Monthly Progress Review
At the end of each month, review your weekly worksheets and answer the following questions:
- What trends do you notice in your focus ratings?
- Which focus techniques were most consistently effective?
- Are there any recurring distractions you need to address?
- How has your ability to maintain focus improved?
- What strategies have been most helpful in achieving your focus-building goals?
- Based on this review, what will you prioritize in your focus training next month?
Remember, progress in mental training can be subtle and gradual. Celebrate small improvements and be patient with yourself as you develop this crucial skill.
By consistently using this worksheet and reflecting on your progress, you’ll be taking a proactive approach to improving your focus and concentration. This, in turn, will translate to better performance on the tennis court and a more enjoyable playing experience overall.