Visualization: Staying Focused Under Pressure

Matt Denny, the Australian discus thrower, achieved his Olympic dream in Paris by using a powerful visualization technique.

On the biggest day of his athletic career, as he stood in the discus circle at the Stade de France, Denny mentally transported himself back to his hometown in Queensland. He visualized the cubby house between the trees on the oval where he used to train, aiming to hit it from 85 meters away during every practice session. Despite the 80,000 spectators in the stands, Denny focused on that familiar target, blocking out the pressure and replicating the calm of his training. This visualization helped him achieve a bronze medal, finally securing his place on the podium.

In tennis, you can apply a similar visualization technique to stay calm and focused during high-pressure moments. Imagine yourself in a critical match, preparing to serve. Instead of letting the tension overwhelm you, visualize a familiar practice environment—perhaps the court where you first learned to play. Picture a specific target, like the spot on the practice wall you aimed for countless times.

As you bounce the ball before your serve, mentally transport yourself back to that practice court. Visualize hitting your target with precision, just as you did during training. By focusing on this familiar image, you can block out the noise and pressure of the match, replicating the calm and confidence of your practice sessions.

This technique helps you perform at your best when it matters most, just as it did for Matt Denny.