Every tennis player, no matter their level, knows the feeling: tight grip on the racket, fast
heartbeat, and a mind racing with “what ifs” when the score gets close. Whether it’s a match
point, a tiebreaker, or playing in front of a crowd, pressure is part of the game.
But the best players don’t just avoid pressure, they learn how to perform under it.
Here’s how you can stay focused when it matters most.
1. Shift Your Mindset: Pressure Is a Privilege
This quote, often credited to Billie Jean King, isn’t just motivational fluff. Pressure exists
because something meaningful is on the line. Reframing the moment helps:
Instead of “I can’t mess this up,” think “I’ve earned the right to be here.”
Embrace the nerves as a sign you’re pushing your limits.
2. Control What You Can: Focus on the Process
Stress often comes from obsessing over results. Redirect your focus to what’s in your control:
Your routines: Use consistent pre-serve or return rituals.
Your body: Control breathing to calm the nervous system.
Your mind: Focus on one point at a time, don’t jump ahead.
This process-oriented focus keeps you grounded and present.
3. Use Simple Mental Cues
When the pressure rises, your brain doesn’t have time for complexity. Short, clear mental cues
can help anchor your focus. Examples:
“Spin & target” (for serving)
“Early prep” (on return)
“Breathe. Reset.” (between points)
Repeat these cues to stay in rhythm and block out distractions.
4. Practice Pressure Scenarios in Training
If you never face pressure in practice, it will feel foreign in a match. Simulate it with:
Tiebreaker games
Win-by-two point drills
Match point role plays
The more often you face “pressure reps,” the more familiar and manageable those moments
become.
5. Reflect, Don’t Judge
After high-pressure moments, avoid the trap of beating yourself up. Instead, reflect:
What did I do well under pressure?
Where did I lose focus, and why?
What can I try differently next time?
Reflection builds mental resilience. Judgment only builds fear.
Pressure is part of competitive tennis. You can’t avoid it, but you can train yourself to respond with clarity, confidence, and control.
So the next time you’re serving at 4-5, 30-40… take a breath. Use your routine. Stay in the moment. That’s where your best tennis lives.
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