LIZL KOTZ

The tennis changeover was initially instituted to ensure fair play. Early on players would simply switch sides at odd-numbered games while taking a sip of water as they passed the net. In 1975 Wimbledon provided chairs for players to sit down on during the changeover which started the evolution of the changeover into what it is today. To a casual observer, the changeover might simply look like an opportunity for players to blow off some steam. When studied more carefully, the changeover shows itself to be so much more than just a break. This unique interruption in play offers a glimpse into the thoughts and feelings of the athletes as they battle for victory. Tennis is a lonely sport with no teammates or coaches on the court to bear the burden. During the changeover, players serve as their own nutritionist, trainer, coach, and shrink. In 90 seconds, when done right, the players have the opportunity to replenish their bodies and reset their minds. 

Below is a breakdown offering both physical and mental suggestions to make the most of your changeover. 

1. First 30 seconds-physical needs. Drink and eat before your body tells you to. Once your brain sends hunger and thirst signals it is often too late to replenish adequately. This is also the time to adjust clothing, hair, socks, or whatever else could get in the way of hitting the ball well. 

2. Next 15 seconds- review what is going right and helping you win points. Stick to what is working. Staying positive on the court is essential to winning. When you are losing it is especially important to build yourself up by focusing on aspects of your game that you feel satisfied with. 

3. Next 15 seconds-make a mental list of 1 or 2 areas that need adjustment. Answering the question “who is doing what to whom” will prompt a player to make strategic adjustments. For example, “my opponent is hot and is painting the lines, I should try to give the ball some shape down the middle of the court to take away the angles.” 

4. Last 30 seconds-take 5 deep breaths and focus on just your breath. A mini-meditation is a great way to quiet the mental chatter and get locked in the moment. As you walk to your side of the court it helps to visualize any technique or strategy adjustments you came up with in step 3.