The Inner Game of Tennis

The classic guide to the mental side of peak performance

Achieve peak performance in sports and life! This Learnerd summary of “The Inner Game of Tennis” by W. Timothy Gallwey reveals how to overcome mental blocks by quieting your critical inner voice (Self 1) and trusting your body’s natural intelligence (Self 2). Learn practical techniques for focus, non-judgmental awareness, and effortless concentration.

1 Listen to The Inner Game of Tennis Summary

2 Book Summary: The Inner Game of Tennis

Every game consists of an “outer game” played against an external opponent, and an “inner game” played against mental obstacles like nervousness, self-doubt, and lapses in concentration. W. Timothy Gallwey argues that mastering the inner game is the key to unlocking peak performance, not just in tennis, but in any pursuit. The core principle is to quiet the conscious, interfering mind and trust the body’s natural, intuitive abilities.

2.1 The Discovery of the Two Selves: Self 1 vs. Self 2

The central breakthrough of the book is identifying two “selves” within each player:

1. Self 1 (The Teller): This is the conscious, ego-mind. It’s the voice in your head that gives instructions, criticises, judges, and worries. It’s constantly telling you to “bend your knees,” “watch the ball”, and then scolding you, “You clumsy ox, you’ll never learn!”
2. Self 2 (The Doer): This is the unconscious, automatic self - your body. Self 2 possesses incredible natural intelligence. It learns through imagery and feeling, not words. It knows how to hit the ball and can learn and adapt far more effectively than Self 1 can command it to.

The main obstacle to high performance is the relationship between these two selves. Self 1 doesn’t trust Self 2, leading to constant interference, over-instruction, and “trying too hard,” which creates physical tension and prevents fluid, spontaneous action.

The Problem with ‘Trying Hard’

When Self 1 tries hard to control a shot, it inevitably tightens unnecessary muscles. For example, trying to force power into a serve often makes you tighten your wrist, which paradoxically slows down the racket head and reduces power. True effort comes from Self 2, which uses only the necessary muscles, while the “trying” of Self 1 creates tension and conflict.

2.2 Quieting Self 1: Letting Go of Judgment

The key to silencing the interference from Self 1 is to let go of judgment. Peak performance occurs when the mind is still and focused on the present moment.

1. Stop Judging: Avoid labelling your shots, or yourself, as “good” or “bad.” A ball hit into the net is simply an event, not a reflection of your worth. Judgment creates a cycle: you hit a “bad” shot, Self 1 analyses what went wrong, gives instructions, you try hard, tighten up, and then hit another “bad” shot, reinforcing the cycle.
2. Practise Non-Judgmental Awareness: Instead of judging, simply observe. See events as they are. Notice that the ball landed two feet long, without adding “That was a terrible shot”. This calm observation allows Self 2 to make natural corrections without the interference of ego. Think of a rose seed: you don’t criticise it for being small or rootless; you simply observe it and give it what it needs to grow. Your tennis game can develop the same way.

How to Start Practising Non-Judgmental Awareness

On your next practice, focus on a single aspect of your stroke without trying to correct it. For example, for ten forehands, simply observe where your racket head is at the back of its swing. Don’t judge it as “too high” or “too low.” Just observe. You’ll often find that the stroke begins to correct itself naturally, without conscious effort.

2.3 Trusting Self 2: Letting it Happen

Once Self 1 begins to quiet down, the next step is to actively trust Self 2. This means letting your body hit the ball, rather than making it hit the ball.

1. Let it Happen, Don’t Make it Happen: You can’t force a great shot. You must create the conditions for it to emerge. This involves giving Self 2 a clear goal and then trusting it to perform the action.

2. Communicate in Self 2’s Language: Self 2 learns best through images and feelings, not verbal commands.

   • Ask for Results: Visualise the desired outcome. For example, see the arc of the ball as it travels high over the net and lands deep in the court. Hold that image, and then let Self 2 execute the shot.
   • Ask for Form: If you want to change a part of your stroke, first create a clear visual and kinesthetic image. Swing your racket slowly through the desired path, feeling what it’s like. Then, when you hit the ball, let Self 2 imitate that image and feeling.
   • Ask for Qualities: Role-play. Act as if you are a supremely confident, top-flight player. Don’t try to be that player, just act like them. This can unlock capabilities within Self 2 that were previously inhibited by self-doubt.

2.4 Other key ideas

The Art of Concentration: Learning to Focus

The most effective way to quiet Self 1 is not to fight it, but to focus its attention. Concentration is the art of keeping the mind in the here and now.

1. Watch the Seams: Don’t just “watch the ball.” Try to focus on a subtle detail, like the pattern of the seams as it spins. This absorbs the mind and prevents it from wandering.
2. Bounce-Hit: Say “bounce” out loud the instant the ball hits the court, and “hit” the instant it makes contact with either racket. This simple drill keeps your mind anchored to the present rhythm of the game.
3. Listen to the Ball: Pay attention to the sound of the ball hitting the strings. A solidly struck ball has a distinct “crack.” By remembering this sound, you can give Self 2 a powerful, non-verbal cue to repeat the action that produced it.
4. Feel the Racket: Develop an awareness of where your racket head is through feel, especially when it’s behind you. Be aware of your body’s rhythm, balance, and muscle sensations.

Changing Habits: Start New Grooves

Trying to “break” a bad habit often reinforces it because you are focusing on the very thing you don’t want to do.

1. Don’t Fight Old Grooves: A habit is like a trench. Fighting it keeps you in it. The easiest way to change is to simply start a new groove.
2. The Inner Game 4-Step Method for Change:
   • Step 1: Non-judgmental Observation. Watch the habit as it is, without criticism.
   • Step 2: Picture the Desired Outcome. Create a clear visual and sensory image of the new pattern.
   • Step 3: Trust Self 2. Let it happen. Don’t force the change. Allow your body to explore the new movement.
   • Step 4: Non-judgmental Observation of Change. Calmly watch the process unfold, noticing results without emotional reaction. The new groove will form naturally.

The True Meaning of Competition

Competition is often misused as a way to prove self-worth, leading to fear and frustration. The Inner Game redefines competition.

1. Your Opponent is Your Friend: An opponent’s purpose is to provide you with obstacles. These obstacles are essential, as they challenge you to reach your highest potential. By trying their best to beat you, your opponent is cooperating in your development.
2. Winning is Overcoming Obstacles: The true value of winning is not in the prize or proving superiority, but in the experience of making a supreme effort.
3. Focus on Effort, Not Outcome: You cannot control whether you win or lose, but you can always control the effort you put into winning each point. By focusing on giving maximum effort moment-to-moment, anxiety about the final score disappears, freeing up energy for better performance.

2.5 Focus Points for Practise

• “What do the seams of the ball look like as it spins?”
• “What is the rhythm of ‘bounce… hit’?”
• “What does a solid hit sound like?”
• “Where is my racket head now?” (Focusing on feel, not sight)
• “I am observing my backswing without judgment.”
• “Let the serve serve itself.”

3 Summary Video

4 Practise

Try the “Bounce-Hit” exercise. For a five-minute rally, say “bounce” out loud the moment the ball hits the court and “hit” the moment it makes contact with any racket. Do this without judging your shots. The goal is not to hit well, but simply to synchronise your words with the events. Observe what happens to your focus and your performance when Self 1 is occupied.

5 Learn More

• Get the book:

• Official Site