Exercises to Improve Concentration:  Off-Court

Grid Exercise

One technique that has been used extensively to increase concentration is known as the grid exercise.  This requires a block grid with each of the blocks containing a two-digit number ranging from 00 to 99.  The object is to scan the grid and within a given period of time (usually one minute) put a slash through as many consecutive numbers as possible, starting with “00”.  The same grid can be used several times by just starting with a higher number than in your previous attempt.  In addition new grids can be made using any combination of numbers.  It has been reported that athletes who have the ability to really concentrate, scan and store relevant cues will usually score in the upper 20’s and into the 30’s in terms of the numbers they find in sequence in one minute.  This exercise has been used extensively in Eastern Europe as a pre-competition screening device.  It really can give you a sense of your concentration at a given point in time.

Besides helping you learn to focus your attention and scan the environment for relevant cues, the exercise also has the advantage of creating different situations.  For example, you can add distractions such as music or people talking to you, and you can do it where there is noise or any other potential distractions to your attention.  As your concentration improves you will be better able to block out the distractions and focus exclusively on the task. And isn’t that what you want to accomplish in your game – complete absorption and the elimination of all potential distractions.