- There are three things to acknowledge when it comes to nerves in tennis. One, getting nervous when playing a competitive match should not be perceived as a bad thing. It means you care about your performance. It indicates the challenge of playing the match is important and meaningful to you. Two, there are different degrees of nerves. There is mild nervous energy which can adversely lead to anxiety and lack of focus but also can serve to heighten awareness and focus. There is a moderate level of nervousness that could lead to a breakdown at critical junctures of a match (break points for and against, when closing out a match when ahead, when the score is close at the end of a set or match, etc.). The symptoms are tentativeness, inability to generate racquet head speed and sluggish footwork. And at the worst, most severe level, nervousness can lead to a feeling of helplessness and inability to cope. Even the easiest tasks become difficult such as getting the serve in play. Three, every competitive player has or will experience a problem managing nerves and most likely will suffer a mental collapse (or “choke”) due to nerves regardless of preparation and training. The objective is not necessarily to eliminate your nerves but to learn to manage your nerves or better yet harness your nerves and nervous energy to achieve a higher level of performance.
- Nerves are related to a lack of confidence or doubt in your ability to execute specific patterns, hit specific targets and control and vary spin, pace, net clearance, direction and trajectory under the pressure of competition and during pivotal stages of a match. The best way to build confidence is with repetition in practice of all strokes and stroke patterns. The process should be purposeful. Repeat strokes to set targets. Rehearse and repeat collaborative shot combination patterns. Repeat specific point situations with different response requirements, points of emphasis and challenges. The more time on court with exposure to different conditions and situations, the more responses become instinctive (with less chance for negative thoughts and uncertainty to adversely affect performance). Prior preparation should also include off-cost fitness and mental training. Fitness training should be comprehensive focusing on developing complex coordination and movement, dynamic balance, linear/multi-directional speed, strength, endurance or stamina, flexibility, core and shoulder stability and explosive and reactive power. The objective is to establish a level of fitness capable of sustaining effort and executing strokes and covering court at the highest possible level. For mental training, work on goal setting, decision making, concentration, resiliency, managing emotions, confidence, self-reliance, positive self talk and body language, intrinsic motivation, stress control, spirit and courage. The objective is to develop a mental toughness capable of managing all challenges and situations (including nervousness) with courage and fortitude. Specifically, the objective with purposeful and targeted on and off court training is to develop a strong, resilient body and mind and efficient and sound racquet and movement skills equipped to respond positively when experiencing nerves under the pressure of competition. Doing the advanced work in your practice, role playing and workout sessions will provide the tools and confidence necessary to handle all stressful situations.
- In your pre-match practice sessions and during the warm-up prior to the start of play, look to establish rhythm, form and consistency with exaggerated preparation, movement and length with your stroke pattern. Grip the court by spreading your toes and drop down with a low center of gravity to create torque, tension and stability in your lower body as you load and coil in preparation for the shot. Establish length and a strong finish with soft hands and a fluid effortless stroke pattern. Start slowly and then accelerate through the hitting zone. Also, in pre-match hitting sessions and warm-ups, look to establish consistency and a high shot threshold by hitting with a high net clearance (high arc of trajectory). Hit at a manageable and sustainable pace. Create margin and consistency with spin. Hit high and heavy to establish confidence in your ability to keep the ball in play with a full swing pattern. Tightness and a fear of making mistakes when hitting out on the ball are symptoms of nerves. To the extent you can establish confidence in your ability to keep the ball in play with a free-flowing stroke pattern in a pre-match hitting session and/or warm-up will help immensely with nerves when it comes to execution during pivotal points in the match.
- Maintain active feet. A second major symptom of nerves is frozen, heavy and sluggish feet. To offset the adverse effects of nerves, the major areas of focus from a stroke production perspective are footwork, soft hands/relaxed grip (to encourage fluidity), acceleration through the hitting zone and a complete finish with your follow-through.
- If you are still experiencing jitters starting the match or if you feel you are getting tight at any point during the match, go back to your focus during the pre-match hitting session and warm-up. Establish or reestablish rhythm and confidence by hitting with consistency, margin and depth. Commit to your shots with racquet head acceleration but create margin by aiming for big targets with two to three feet of net clearance when on or inside the baseline and four to seven feet when hitting from a more defensive position behind the baseline. Hit heavy and deep. Get your first serve in play. Go down the middle with your serve returns and reduce (or eliminate) mistakes in the net.
- There are several coping strategies to calm nerves. There are a set of breathing techniques you can employ prior to the start of match and breathing techniques you can employ during the match between points and during changeovers. Yoga based breathing techniques (Pranayama) for the controlled intake and outflow of breath have a particular advantage for tennis players. Through pranayama, players can learn to control and slow down breathing during recovery between points and changeovers to lower heart rate, calm the nervous system and clear and focus the mind in preparation for the next point. Yoga exercises to better master control breathing and breathing patterns include Ujjayi and Three-Part breathing. Ujjayi breathing begins with a big inhale through the nostrils and a gentle constriction of the throat. Feel the breath move through the throat. Exhale through the mouth with a quiet audible sigh or “ah”. Three-Part breathing begins with a big inhale in through the nose to fill up first your belly first with air, then the ribcage, and finally the chest. Pause and hold the breath for a second or two longer. Then exhale out through the nose, allowing the air to release down from your chest first, then the ribcage, and finally the belly. Another technique between points is to drop or loop back in a semicircle behind the baseline (outside of an imaginary playing area) before stepping back (into the playing area) to serve or receive the next point. Step out to regain composure, calm your mind and strategize and step back in to apply and execute. While walking back outside the imaginary playing area narrow your focus to your strings (adjusting your strings or dampener with your fingers). Shut out all external noise before stepping back into the court to start the next point. Envision the racquet face as a mirror. Look into the mirror in self-reflection to gain self-confidence and positive affirmation. Go to your towel to dry off between points as another technique to step back, collect your breath and refocus.
- Establish a ritual prior to serving and receiving serve. A set routine prior to serving and receiving serve helps to regulate emotions, reducing anxiety and stress. It directs your attention to the next point rather than dwelling on the result of the previous point. Bounce the ball with your tossing hand or racquet as a serve ritual. Manage this time prior to serving to set the pace or tempo of play. Be deliberate (and slow down if you need more time to regain composure). Anchor your gaze or sightline to the tennis ball (while peripherally scanning for other important cues) as a serve return ritual. The objective is to release (stress and tension), reset (establish your plan for the next point) and recharge (go).
- Nerves often emanate from an undo focus on outcome (whether you win or lose). To reduce the adverse effects of nerves, the focus should shift to process (the repeatable steps necessary to hit a ball and construct a point). Maintain the focus on process by taking one point at a time. Stay in the present. Stop worrying about the previous points or the score or what could happen in the future should you win or lose the next point, game or set. Control what you can control and disregard things you cannot control. In application, the coping and ritual strategies mentioned earlier are essentially tools on how to eliminate or reduce negative thoughts and/or emotions hindering your efforts to stay on task and in the present.
- Perhaps the best way to learn how to cope with nerves is to play more meaningful competitive matches. Learn what works best for you in dealing with nerves and difficult situations. Learn how to deal with adversity, close out a match when ahead, establish or reestablish momentum when behind or when your opponent is coming back in the score, establish rhythm when not playing well, respond when there are high expectations for you to win, offset negative emotions and thoughts and respond when opposing a difficult personality. Develop a court presence and awareness capable of handling all circumstances.
- Put things in perspective. In the big picture, there is no need to get stressed out over a tennis match. Embrace the challenge of competition. Choose to be positive (with positive self-talk and affirmations) and have fun. Tennis should be joyful and expressive. Treat each match and hitting session as an experiential opportunity to grow and develop as a tennis player and person.
How to Deal with the Adverse Effects of Nerves in Tennis
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Ten Things Tennis 