Master Your Match Nerves with This Simple Tennis Ball Hack

Nervous energy is something every tennis player has felt at some point—whether you’re serving for the match or battling through a tight tiebreak. But did you know there’s a simple, scientifically-backed technique to keep your nerves in check? Enter the tennis ball squeeze.

In addition to this technique, you’ll discover how pairing it with a calming ritual can further enhance your mental game.

What is the Tennis Ball Squeeze Technique?

The tennis ball squeeze, developed through research led by Professor Jürgen Beckmann from the Technical University of Munich, involves squeezing a tennis ball dynamically with your non-dominant hand.

For right-handed players, this means using the left hand, and vice versa.

This method has shown significant promise in reducing the likelihood of choking under pressure and maintaining performance consistency.

Why Does It Work?

The science behind it lies in brain activity. When under pressure, your dominant hemisphere—responsible for detailed, precise movements—can become overstimulated, leading to errors. Squeezing the ball with your non-dominant hand activates the opposite hemisphere, helping to rebalance brain activity. This prevents overthinking and promotes a more automatic, fluid performance.

How to Use the Tennis Ball Squeeze in Your Match

Follow these simple steps to integrate the technique during high-pressure moments:

Prepare Your Tool: Keep a tennis ball handy in your bag or on the side of the court.
When to Use It: Use the technique before a high-stakes serve, during changeovers, or right before a critical point.
The Motion: Dynamically squeeze the ball with your non-dominant hand for 10–15 seconds. The movement should be firm and rhythmic, not static.
Breathe and Focus: Pair the squeezing with deep, controlled breathing. Inhale through your nose and exhale through your mouth to further calm your system.

What Does the Research Say?

In studies conducted by Professor Beckmann, athletes who performed the dynamic squeeze maintained their accuracy even under pressure. Meanwhile, those who didn’t saw a drop in performance. The addition of visualization amplifies this effect by solidifying your intention and reducing anxiety.

Incorporating These Habits into Your Routine

Building habits is key. As James Clear outlines in Atomic Habits, the most effective habits are:

Obvious: Keep the tennis ball visible during matches as a cue.
Attractive: Link the squeeze and visualization with positive feelings of confidence and calmness.
Easy: Both rituals require minimal effort and zero equipment beyond a ball.
Satisfying: Celebrate how these tools help you perform better under pressure.

Final Thoughts

The tennis ball squeeze and visualization rituals are not just quirky tricks—they’re tools rooted in science and proven to enhance performance during tense situations.

Whether you’re facing match point or a tough opponent, these simple actions can give you the edge to stay focused and deliver your best.

Try them out in your next match, and let us know how they work for you in the comments!