Royal Air Force Tennis: Performance Excellence Coaching Aid
2011 Version 1
Royal Air Force
Lawn Tennis Association
Player Coaching Booklet
Vision:
Our shared vision is to excel as an Association, as Teams
and as Players by developing tennis excellence across all
levels of our organization and through championing tennis
across the Royal Air Force. Training, playing, excelling
and enjoying: we are Proud to Serve!
Aroop Mozumder
Air Cdre Mozumder
RAF LTA Chairman
Coaching Philosophy:
To provide the opportunity for each RAF tennis player to
maximise their tennis performance and realise their full potential
in the sport.
Integrate this aid into your routines, training and playing
R A F
L T A :
T r a i n i n g
P l a y i n g
- 1 -
E x c e l l i n g
E n j o y i n g
Royal Air Force Tennis: Performance Excellence Coaching Aid
2011 Version 1
Player’s Name:
Season Goals
My Season’s Goals Are:



RAF LTA Members share a
vision. We will achieve our
vision best through identifying,
pursuing and completing our
goals…
Complete the above after you have read and
completed the rest of this training aid.
R A F
L T A :
T r a i n i n g
P l a y i n g
- 2 -
E x c e l l i n g
E n j o y i n g
Royal Air Force Tennis: Performance Excellence Coaching Aid
2011 Version 1
Essential Skills: Areas of Excellence
Great Players know what it takes to be great. They have identified and prioritised all
those skills for on and off the court that allow them to achieve excellence.
What are the abilities you need to succeed as a player and as a Team Player this
season? Consider the technical, tactical, mental, physical and personal skills which
you know are essential to excel (list them below).









R A F
L T A :
T r a i n i n g
P l a y i n g
- 3 -
E x c e l l i n g
E n j o y i n g
Royal Air Force Tennis: Performance Excellence Coaching Aid
2011 Version 1
 Self Awareness: Accurate Optimism
Knowing what you need to succeed is essential and so too is knowing
what your current capabilities are!
Great players know why they are great. They have confidence in their own abilities
because they know what their own abilities are – ultimately, they own their abilities.
What is your evidence for your excellence?
Where and when is it observable and measurable?
What are your Stats – for playing, for training, for fitness, for technical ability…
Shot 1
Target
85%
Current Trg
65%
Current Match 55%
STATS GRID
Shot 2
70%
65%
45%
Shot 3
Shot 4
Each time you train or play a match fill in the details (date, time, surface, etc) and your stats.
This is really like a diary, so record what is useful for your development. Remember, if the
stats are important then they should also direct your training plan. Make sure you can capture
the information in a way that doesn’t impact on your training and playing!
You Have Key Shots: What are they?
A STATS GRID allows you to track and measure your performance. It also
allows you to identify differences in your performance between match play and
training. Knowing your ability and the differences between competitive
performance and training performance is vital for you and your coach – as well
as helping your team mates help you!
You want to
 Identify those aspects of your game and training plan that are really key.
 Assess accurately your current performance.
 Confirm how to track your performance development.
 Commit to keeping fully aware of your performance.
 Use the information to maximise your developing excellence.
R A F
L T A :
T r a i n i n g
P l a y i n g
- 4 -
E x c e l l i n g
E n j o y i n g
Royal Air Force Tennis: Performance Excellence Coaching Aid
2011 Version 1
My Key STATS Are:
Identify Your Areas for Stats (use your coach and the team). Adapt the grid to fit your stats (Draw the rows and
columns that fit your needs). Add new pages as you progress. Use the stats to guide your training focus.
Essential Skill:
Example:
Returns In
Target
70%
Current Training
80%
Current Match
50%
R A F
L T A :
T r a i n i n g
P l a y i n g
- 5 -
E x c e l l i n g
E n j o y i n g
Royal Air Force Tennis: Performance Excellence Coaching Aid
2011 Version 1
Performance Growth & Focus:
Performance Wheels allow you to identify and measure your development of your
skills. They capture your baseline, as well as allow you to document your increases
in performance. They also allow you to see which areas of excellence to focus on
and which areas of excellence to maintain.
First Serve Speed
Top Spin
(FH)
Fluids
Training
session:
Example
Mix Of
Skills
One
Pace
ACES
10
0
BH
Return of
serve
How To Use:
Two
Three
Self belief
Volley
 Place your essential skills which you identified previously around the wheel – one
for each spoke.
 Now identify your level of excellence on a scale of 1 to 10 – 10 being excellent.
Be sure you know what you mean by excellent, your criteria need to be observable
and measureable!
 Grow Or Focus? You decide if each spoke should number 0-10 from the rim to the
centre, like a target, or from the centre out – growing as you improve. Make sure all
spokes go in the same direction! (The example above is a Grow wheel)
 Mark the spoke where your current performance lies. Join up your marks to make
a loop. As you train and play, revisit and add new loops. See where you are
improving, where you need more development, see where you can be confident and
trust your skill level.
 Now you can see your areas of expertise and your areas to focus on for developing
excellence.
R A F
L T A :
T r a i n i n g
P l a y i n g
- 6 -
E x c e l l i n g
E n j o y i n g
Royal Air Force Tennis: Performance Excellence Coaching Aid
2011 Version 1
My Technical Skills Are:
You have identified the skills you want for excelling already. Now identify
YOUR level of skill in these areas.
Rather than adding lots of spokes, focus on what are your priorities. If you
wish to drill-down into a particular spoke – eg ‘First Serve’ – then create a
new wheel for all the elements of that one skill.
R A F
L T A :
T r a i n i n g
P l a y i n g
- 7 -
E x c e l l i n g
E n j o y i n g
Royal Air Force Tennis: Performance Excellence Coaching Aid
2011 Version 1
My Tactical Skills Are:
You have identified the skills you want for excelling already. Now identify
YOUR level of skill in these areas.
Rather than adding lots of spokes, focus on what are your priorities. If you
wish to drill-down into a particular spoke – eg ‘Controlling Pace of Play’ –
then create a new wheel for all the elements of that one skill.
R A F
L T A :
T r a i n i n g
P l a y i n g
- 8 -
E x c e l l i n g
E n j o y i n g
Royal Air Force Tennis: Performance Excellence Coaching Aid
2011 Version 1
My Mental Skills Are:
You have identified the skills you want for excelling already. Now identify
YOUR level of skill in these areas.
Rather than adding lots of spokes, focus on what are your priorities. If you
wish to drill-down into a particular spoke – eg ‘Match Play Confidence’ –
then create a new wheel for all the elements of that one skill.
R A F
L T A :
T r a i n i n g
P l a y i n g
- 9 -
E x c e l l i n g
E n j o y i n g
Royal Air Force Tennis: Performance Excellence Coaching Aid
2011 Version 1
My Physical Skills Are:
You have identified the skills you want for excelling already. Now identify
YOUR level of skill in these areas.
Rather than adding lots of spokes, focus on what are your priorities. If you
wish to drill-down into a particular spoke – eg ‘Upper Body Strength’ – then
create a new wheel for all the elements of that one skill.
R A F
L T A :
T r a i n i n g
P l a y i n g
- 1 0 -
E x c e l l i n g
E n j o y i n g
Royal Air Force Tennis: Performance Excellence Coaching Aid
2011 Version 1
My Personal Skills Are:
You have identified the skills you want for excelling already. Now identify
YOUR level of skill in these areas.
Rather than adding lots of spokes, focus on what are your priorities. If you
wish to drill-down into a particular spoke – eg ‘Supportive of colleagues’ –
then create a new wheel for all the elements of that one skill.
R A F
L T A :
T r a i n i n g
P l a y i n g
- 1 1 -
E x c e l l i n g
E n j o y i n g
Royal Air Force Tennis: Performance Excellence Coaching Aid
2011 Version 1
Prioritising Effort: Control, Influence, Trust
Performance excellence is about increasing trust, based on accurate
understanding of where your responsibility for your own
development rests. Taking responsibility, avoiding blame (of your
self and others) is a critical tool for excelling.
C
I
T
Knowing what you can Control is essential.
Improving your control is an essential part of
excelling.
Knowing what you can Influence is essential.
Improving how you influence is an essential part
of excelling.
Knowing what you can Trust is essential.
Improving how you trust is an essential part of
excelling.
 What are your Control, Influence and Trust issues?
 What aspects of you, your team, your game, your
training, your matchplay, your opponents, should you
Control Influence and Trust?
WARNING. Some players, not You, waste huge amounts of effort trying to
control things that they will never achieve. This failure to control causes
stress and often results in frustration, anger, loss of concentration and poor
performance.
R A F
L T A :
T r a i n i n g
P l a y i n g
- 1 2 -
E x c e l l i n g
E n j o y i n g
Royal Air Force Tennis: Performance Excellence Coaching Aid
2011 Version 1
Attaining Excellence: Goal Setting
You know the skills your excelling needs and you know the skills you have.
You can now see the areas for you to best focus on in order for you to now be
achieving excellence. You now want goals.
3 levels of goals you want to be aware of:
Outcome Goals. Are high level goals, very closely linked to your
vision. They are goals that at the beginning you have to largely
trust and perhaps influence as you may not have control over all
aspects of them – for example, winning an Inter-services.
Product Goals. Are at a lower level and are those that you have
greater control over. Achieving product goals will increase your
control and achievability of higher outcome goals. An idea of a
product goal could be ‘Maintain my focus across the interServices’, Have a successful gym session.
Process Goals. Are more specific and in the detail of particular
achievements, such as ‘Improve my service throw’. Achieving
your process goals will allow your product goals to be achievable.
Goals also need to be planned and managed. You should want goals
for the:
 Short-term
 Medium-term
 Long-term
Successful Goals are inter-related and supporting. Too few steps
and performance gaps won’t be bridged. Too many steps and
performance may be too complicated to achieve.
R A F
L T A :
T r a i n i n g
P l a y i n g
- 1 3 -
E x c e l l i n g
E n j o y i n g
Royal Air Force Tennis: Performance Excellence Coaching Aid
2011 Version 1
Alternatively, You Can Choose Successful Goals That Are:
What IS your goal
Specific
Measureable
How will you know when your
objective is achieved. Focus on
specific observation &
measurement
Can you Control, influence or only
trust that this goal is achievable.
You want goals you will own.
Can you really do this – Yes!
Achievable
Realistic
Timely
What are the milestones and
timelines for this goal
What are the pros, cons, cost of
achieving this goal?
When and how will you track your
achievements
Ethical/Economical
Reviewed
Elite performers choose SMARTER goal setting to increase
achieving success.

Take some time to identify your goals.

Write them down.

Verify they are SMARTER.

See how they relate to and assist each other.

Prioritise Your Goals.

Commit to Your Goals.

Achieve and Review Your Goals.
R A F
L T A :
T r a i n i n g
P l a y i n g
- 1 4 -
E x c e l l i n g
E n j o y i n g
Royal Air Force Tennis: Performance Excellence Coaching Aid
2011 Version 1
My Key Goals Are:
Write out your key goals – use a table or free-hand – what’s best for you. Use the SMARTER
model and put the relevant area of your goal in each box. Now look at the goal and REALLY
DECIDE how committed you are to it, write in a % number (this can change, so review it and look at
where your motivation can be improved).
Model
Goal 1
Goal 2
Goal 3
S
Use my Coaching
Booklet
Identify My Goals
M
Review the Aid
every 2 weeks.
Complete a
SMARTER grid for
each one
Split my goals into
Outcome, Process or
Product goals and link
them
Create a wall chart
with some post it
notes, or write them
out
Complete the
initial exercises
within the next 2
week
It is up to me. I
can speak to the
coaches if I get
stuck or unsure
A
R
T
E
R
Commit%
R A F
It is up to me. I can
It is up to me. I can
speak to the coaches speak to the coaches
if I get stuck or unsure if I get stuck or
unsure.
I need to check with
the family where I can
hang the poster!
Yes, if I want to
excel!!
A lot on at home
and work, but I
can set aside
some time to relax
and concentrate
After 1 month look
at what is working.
Make notes each
time I train or play.
Yes, if I want to
excel!!
A lot on at home and
work, but I can set
aside some time to
relax and concentrate
Yes, if I want to
excel!!
A lot on at home and
work, but I can set
aside some time to
relax and concentrate
Spend 20 mins each
night for next week
It could take me
15 mins each night
for a week to work
through the aid at
the start.
2 weeks from
NOW
75%
This will mean I miss
30mins of TV each
night. (Maybe I can
miss washing up too)
I will do this as part of
goal 2, that way I am
thinking ahead about
how my plans will
lead to success.
I will set aside 2 hrs
on Sun pm between
8-10, so that It doesn’t
mess up tea time with
family.
1 week from NOW
L T A :
1 week from NOW
T r a i n i n g
80%
P l a y i n g
- 1 5 -
65%
E x c e l l i n g
E n j o y i n g
Royal Air Force Tennis: Performance Excellence Coaching Aid
2011 Version 1
Time For a Mental Health Check: Are You Someone Who…
Excels
•
•
•
•
•
•
•
•
Has Goals
Takes Responsibility
Accurate Optimism
Develops Capability
Technically Astute
Ego & Task Focusing
Internally Motivated
Feels Alive
Under Achieves
•
•
•
•
•
•
•
•
Knows What They Do
Not Want
Blames others
Knowledge Heavy
Technically Capable
High Ego Focus
Mainly Reward Driven
Mentally Inflexible
Drifts/feels Lost
Here are some brief definitions and explanations of some of these terms. See how
you recognise them in others, and then see how you can recognise them in you.
Remember, asking others to tell you what they see can be rewarding – as long as you
accept their view gracefully!
Knows What They Do Not Want. We all know that, but great players focus on
what they do want. Goals give direction and guide development. Knowing what to
avoid doesn’t get you what you want.
Accurate Optimism. Is positive about their abilities and future development
based on fact and observable performance, NOT arrogant or delusional self-belief
Technically Astute. Good specific skills, eg an excellent serve and good
awareness of why their skill is good, eg they have a high rate of 1st serve always into
a chosen area of the service box. Stats and video recording as well as discussing
with your coach are all good ways to improve this.
Technically Capable. Being capable is good, but it is only part of the process.
You need to know why you are at a level, in order to plan how to develop. Self
awareness is key to excelling.
R A F
L T A :
T r a i n i n g
P l a y i n g
- 1 6 -
E x c e l l i n g
E n j o y i n g
Royal Air Force Tennis: Performance Excellence Coaching Aid
2011 Version 1
Internally Motivated. Doing things because you want to for the reward in itself
(pride in own achievements), gives a much stronger will to succeed, especially over
time. Reward Driven (Externally Motivated) people tend to do X because they will
achieve Y. Often rewards are given by others – the crowd, the coach… These
rewards are ok, but not as driving as internally motivated ones
Blames. It is easy to see fault in others and to look to others for blame , as well as
to beat-up yourself– it is a human reality. It is also a condition you can manage and
reduce, allowing you to take responsibility and accepting that you have the ability to
change and that awareness does not mean judging. This applies to skills in all areas,
physical, mental, technical, tactical and personal.
Knowledge Heavy. Knowledge is great if you can use it wisely. Knowing that
mental stamina is key is not the same as demonstrating mental stamina during a
match. Practice and develop skills – this proves you have the knowledge!
Mentally Inflexible. This applies to all skill areas. For example, you may have a
great volley, but if your opponent has a better lob then repeating the same losing shot
under pressure is not going to help. Mental flexibility lets you choose tactics, control
pace, decide on shots… etc. Be Mentally Flexible!
Self Change is challenging and hugely rewarding. Do you
want to achieve?
Choose How Soon You Will Put A Tick In This Box.
Now Put The Tick In The Box
‘Your Choice’ Box Test.
R A F
L T A :
T r a i n i n g
P l a y i n g
- 1 7 -
E x c e l l i n g
E n j o y i n g
Royal Air Force Tennis: Performance Excellence Coaching Aid
2011 Version 1
Performance Psychology: Egos and Tasks
You Are Both:
Task (or Skill) Focussed: Players tend to enjoy seeing their skills
develop. They seek out ways to improve and take pride in
recognizing their capabilities improve. Technical mastery is an end
in itself. Practice and training are motivating and setbacks are often
seen as useful highlights of areas to improve. Competition play may
not be a driving factor and some players may not be able to play to
win.
Ego (Self) Focussed: Players tend to enjoy winning and
benchmark their abilities more towards others. Success is a huge
motivator and they can be very competition driven. Fear of failure
can be a real issue and losses can cause performance collapses.
Prolonged practice can seem a chore and soon becomes boring!
Ego is not simply arrogance. It can be about how you feel rewarded and valued as a
person. It links to how you develop and maintain your confidence, motivation and
other key factors.
Recognising yourself in the above is really useful. Think about how
these traits affect your Training, Playing and Mental approach to your
tennis?
This can be a challenge. You may have to speak and listen to team
colleagues, coaches, and friends. You want to be open, honest and
non-judgemental.
R A F
L T A :
T r a i n i n g
P l a y i n g
- 1 8 -
E x c e l l i n g
E n j o y i n g
Royal Air Force Tennis: Performance Excellence Coaching Aid
2011 Version 1
My Character Traits Are:
How I Let Me Influence My Tennis:
The Impacts I Have on My Tennis Are:
I Want To Change My:
R A F
L T A :
T r a i n i n g
P l a y i n g
- 1 9 -
E x c e l l i n g
E n j o y i n g
Royal Air Force Tennis: Performance Excellence Coaching Aid
2011 Version 1
Performance Psychology: Stress and Challenge
We all have opinions on and experience of stress. Lets be really clear, stress in
sport is not useful – FULL STOP. Challenge in sport, however, can be great.
Identifying, managing, surpassing and using challenge is a great way for you to
excel.
What Are Your Challenges?
These can be technical, physical and/or tactical, though most professionals
know that it is the mental and personal challenges which we choose to take
responsibility for that allow you to excel.
List all the challenges you think you can identify about yourself. How
do you allow them to affect your training, playing and enjoying
tennis?



My Notes, Questions and Suggestions:
(Keep a note of any questions or queries; ask your coaches, team
members, who ever is best placed to assist you! Always look to provide
positive feed back to the coaching team on how this aid can be improved!)



R A F
L T A :
T r a i n i n g
P l a y i n g
- 2 0 -
E x c e l l i n g
E n j o y i n g
Royal Air Force Tennis: Performance Excellence Coaching Aid
2011 Version 1
RAF LTA
Training Playing Excelling Enjoying
Proud to Serve
R A F
L T A :
T r a i n i n g
P l a y i n g
- 2 1 -
E x c e l l i n g
E n j o y i n g