Success Starts in the Mind: Don’t Get Beaten Without a Racket

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Handling disruptive tactics requires mental strength, focus, and preparation.

Here’s a general approach to deal with opponents trying to throw you off your game and beat you without using a racket:

1. Stay Focused on What You Can Control

You can’t control your opponent’s behavior, but you can control your reactions. When they try to distract you, remind yourself to focus on your own game—your footwork, your next shot, or your strategy. Ignore everything else.

2. Stick to Your Routine

Having a solid between-points routine helps block out distractions. Whether it’s bouncing the ball a certain number of times before serving, adjusting your strings, or taking a deep breath, this keeps you grounded and focused on the next point.

3. Don’t Engage in Their Drama

Whether it’s arguing, celebrating excessively, or making comments, don’t get pulled into their game. Stay calm and avoid talking back or showing frustration. The more you stay composed, the less power they have over you.

4. Use Mental Reset Techniques

If you feel yourself getting frustrated, take a moment to reset mentally. Deep breathing, visualizing positive outcomes, or simply pausing before your serve can help you regain focus.

5. Stay Aggressive in Your Play

Cheating, slowing down play, or distractions are easier to pull off when the points are close. Stay aggressive and play with confidence. By dominating the points, you leave less room for them to exploit you.

6. Be Prepared for Mind Games

Know that certain opponents will try these tactics, especially in competitive matches. Expect it and be ready. When it happens, you won’t be surprised, and you’ll be mentally prepared to deal with it.

7. Don’t Be Afraid to Ask for Help

If your opponent’s tactics cross the line—such as cheating or delaying too much—don’t hesitate to call for an umpire or ask a tournament official for assistance. You don’t have to handle it all alone.

When you feel frustration building, use it as fuel to play even better. Let it drive you to focus more sharply and move more aggressively. Turning frustration into positive energy can help you stay in control of the match.

In general, your opponent can only throw you off your game if you allow it. Stay mentally strong, focus on your game plan, and rise above their attempts to distract or frustrate you.

While technique and physical ability are crucial, your mental game is often what separates winners from losers, especially in high-pressure situations. At the end of the day, you’re not just battling with your opponent’s shots—you’re also battling your own mindset. Victory is often won in the mind before it’s won on the court.

Don’t let your opponent beat you without using a racket.

Mastering the Pinky Grip: Elevating Your Tennis Serve

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The principle of gripping tightly with the pinkies while keeping the rest of the fingers looser, as practiced in Japanese swordsmanship, can be transferred to tennis serves in a way that significantly improves power, control, and fluidity.

In swordsmanship, the pinkies provide a stable base for control and power, while the looser grip from the other fingers allows for smooth, fluid motions. This same concept can be applied to your tennis serve, resulting in a more efficient and effective technique.

Here’s how this soft hands concept can be applied to serving:

1. Power Generation

Just like in swordsmanship, the pinky and ring fingers play a key role in generating power for your tennis serve. A firm grip with the pinkies allows you to channel strength from your arm and core into the racket, ensuring a solid transfer of energy during contact with the ball.

– How to Apply: Focus on gripping the racket tighter with your pinky and ring fingers while preparing for the serve. This grip stabilizes the racket, helping generate more power when you accelerate through the ball. This becomes particularly effective during the wind-up and contact phases of the serve.

2. Fluidity and Wrist Snap

The loose grip in the index and middle fingers promotes flexibility in the wrist, essential for generating spin and allowing the racket to move smoothly through the contact zone. A tight grip throughout all the fingers would limit wrist movement, reducing both spin and racket head speed.

– How to Apply: Keep your index and middle fingers relaxed during the serve motion, allowing your wrist to snap freely through contact. This helps generate topspin, slice, or any desired spin more effectively, while keeping your motion fluid.

3. Control and Accuracy

Gripping tightly with the pinkies while keeping the upper fingers looser provides a strong base for control while allowing for subtle adjustments in the racket’s angle. This combination ensures accuracy without the risk of over-gripping, which can lead to tension and inconsistent serves.

– How to Apply: Focus on keeping a looser grip in the upper fingers during the toss and as you bring the racket through the hitting zone. This allows for fine-tuning of the racket face, helping with better ball placement, especially in crucial moments like second serves where precision is key.

4. Serving Rhythm

A balanced grip helps promote a relaxed, natural rhythm in your serve. The firm pinky grip stabilizes the racket, while the looser upper fingers facilitate a smooth, rhythmic swing, preventing muscle tension and enabling consistent timing.

– How to Apply: Practice serving while focusing on the balance between a tight pinky grip and relaxed upper fingers. This allows you to maintain a calm, relaxed rhythm through the entire serve motion, leading to more consistent contact and timing.

5. Spin and Variations

The wrist flexibility gained from the looser grip allows players to execute a variety of serves—whether it’s adding extra topspin, slice, or kick. The relaxed grip in the upper fingers enhances your ability to control the ball’s trajectory and spin, making your serves more versatile and unpredictable.

– How to Apply: For spin serves, focus on keeping your wrist flexible by maintaining a looser grip with the upper fingers. This will help you impart more spin on the ball, allowing you to execute slice or topspin serves with ease, and make your serve harder to read for your opponent.

By incorporating the principle of gripping tightly with the pinkies while keeping the rest of the fingers loose, you can significantly improve your serve.  This soft hands grip helps generate power, enhances wrist fluidity for spin, and increases control and precision.

Applying these tips will lead to a more effective, consistent, and versatile serve, helping elevate your overall game performance.

Karlovic's Serve Grip

Take a close look at Karlovic’s grip on his serve, captured during his match against Thommo at the French Open a few years ago. It almost resembles a two-finger grip, reminiscent of the way Gonzales used to serve! Photo credit: Tony Reynolds

Staying Focused During Matches

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In competitive tennis matches, mental endurance is just as crucial as physical stamina.
The 20-20-20 rule, originally designed to reduce eye strain during extended screen time, can provide valuable insights into maintaining focus. The rule suggests that every 20 minutes, you take a 20-second break to look at something at least 20 feet away. This brief pause helps relax your eyes, preventing fatigue and discomfort.
Though intended for screen users, this concept can be adapted to tennis to help reset your mental focus and maintain long-term concentration. Here’s how:
• Mental Breaks: Every 20 points or during changeovers (about every 20 minutes), take a deliberate mental break. Look away from the court, focusing on something distant, like a tree or the stands. This helps reset your mind and prevent mental fatigue from setting in.
• Court Focus and Visualization: Use these breaks to visualize your next shots or points, which can help maintain sharpness and strategic thinking throughout the match.
• Breathing Exercises: During these moments, practice deep, controlled breathing for 20 seconds. This will calm your nerves, boost focus, and clear your mind, especially during high-pressure moments.
By incorporating these mental breaks, similar to the 20-20-20 rule, you can sustain concentration and decision-making throughout long matches, keeping both your mind and body sharp.

Smooth Pursuit Tracking: Key to Improving Visual Performance

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Smooth Pursuit Tracking is a type of eye movement used to smoothly follow a moving object, like watching a ball as it flies through the air.
Unlike quick, jerky eye movements (called saccades), smooth pursuit allows your eyes to stay locked onto a moving target and follow its trajectory in a controlled manner.
In tennis, your ability to track a moving ball smoothly and precisely is crucial for timing shots and staying in control during fast-paced rallies. Smooth pursuit tracking allows your eyes to follow the ball as it moves across the court, helping you anticipate where it will land and how to respond.
Improving this skill can enhance your game by improving reaction times, focus, and hand-eye coordination.

Eye Exercises to Improve Smooth Pursuit Tracking for Tennis:

  1. Racket Tracking Exercise

    • Hold your tennis racket about 12 inches (30 cm) in front of your face.
    • Slowly move the racket horizontally (left to right) at a steady pace, keeping your eyes focused on a specific point on the racket.
    • Track the racket smoothly as it moves, making sure your eyes follow without jerking or jumping.
    • Repeat this 10 times in each direction.

  2. Vertical Racket Tracking

    • Hold your racket vertically and move it slowly up and down in front of your eyes.
    • Keep your head still and follow the racket’s movement with just your eyes.
    • Perform 10 repetitions, focusing on keeping a smooth, controlled gaze.

  3. Diagonal Ball Toss

    • Have a partner stand in front of you and toss a tennis ball diagonally from the bottom-left to the top-right, and vice versa.
    • Keep your eyes locked on the ball as it moves through these diagonal paths, mimicking the types of angles you’d see during a tennis rally.
    • Do 10 tosses in each direction.

  4. Circular Racket Tracking

    • Hold the racket in front of you and move it in a circular motion while following the handle with your eyes.
    • Complete 5 circles clockwise, then 5 circles counterclockwise.
    • This exercise helps you track objects that change direction, similar to tennis balls during volleys and drop shots.

  5. Tennis Ball Bounce Drill

    • Bounce a tennis ball in front of you and follow its motion with your eyes.
    • Try bouncing it at different speeds and angles, keeping your head still and only moving your eyes.
    • As you improve, bounce the ball higher or introduce variations, like hitting it against a wall and tracking its rebound.

  6. Serve Tracking

    • Have a partner practice serving to you while you focus on tracking the ball from their racket to your side of the court.
    • Follow the ball’s path as closely as possible with your eyes, paying attention to its speed and spin.
    • This will train your eyes to adjust quickly to the ball’s changing motion, crucial for returning serves.

Tips for Tennis Players:

  • Start Slow: If your eyes struggle to follow smoothly, slow down the movement of the racket or ball until your tracking improves.
  • Practice Daily: Spend 5-10 minutes on these exercises each day to build your smooth pursuit tracking ability.
  • Use Real Tennis Movements: Incorporating actual tennis drills like rally tracking or serve practice helps mimic game-like scenarios, making your tracking skills more match-ready.
Improving your smooth pursuit tracking can give you a competitive edge on the court by allowing you to follow the ball’s trajectory more accurately, react faster, and maintain better control in fast-paced games. If you experience any vision issues, it’s a good idea to consult with a sports vision specialist.

Why UTR Ratings Hinder Junior Tennis Development

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The Universal Tennis Rating (UTR) has gained widespread use as a ranking system for players at all levels, including juniors. While it offers a global platform for tracking performance, it also presents challenges that may negatively impact the development of young players.

Here’s why UTRs are counterproductive for junior tennis development:

1. Shifts Focus from Development to Winning

UTR often encourages players to prioritize winning matches over improving their overall game. To protect or boost their ratings, juniors may shy away from working on weaker areas and instead focus on strategies that yield immediate results. This short-term mindset can hinder the long-term growth needed to develop into a complete player.

2. Selective Competition and Match Avoidance

Some juniors strategically avoid playing against opponents with lower UTRs to prevent a drop in their rating. This results in fewer competitive opportunities and less match experience. By limiting who they compete against, young players miss out on valuable learning moments and the chance to adapt to different styles of play.

3. Increased Pressure and Burnout

UTR can create unnecessary pressure on juniors to consistently perform at a high level to maintain or improve their rating. This constant need for high performance may lead to anxiety, stress, and even burnout. Tennis at the junior level should be about development and enjoyment, not about feeling like every match is a high-stakes rating game.

4. Winning Over Skill Development

To maximize their UTR, juniors may rely on winning rather than focusing on building a well-rounded skill set. This early emphasis on results can lead to over-reliance on specific strategies, like heavy baseline play or big serves, at the expense of mastering other important aspects of the game, such as net play, variety in shot selection, and mental toughness.

5. Overemphasis on Rankings at a Young Age

UTR puts rankings front and center, which can cause players, parents, and coaches to fixate on ratings rather than on actual progress. Development is not a straight line—there will be setbacks and breakthroughs. Focusing too much on rankings overlooks the importance of long-term growth, resilience, and skill acquisition that doesn’t always reflect immediately in match outcomes.

6. Discourages Late Developers and Young Players

Juniors who are just starting to compete may struggle with a low UTR, making it difficult to participate in higher-level events. This can demotivate players who might otherwise flourish, particularly those who develop later. It can create a discouraging environment for young players if they feel their rating limits their opportunities.

7. Stifles Match Experimentation

To truly develop, juniors need to experiment with different strategies and techniques during matches. However, the fear of losing UTR points can lead players to adopt a cautious, risk-averse style of play, limiting their tactical and technical growth. Matches should be seen as opportunities for learning and development, not just preserving a ranking.

If you’ve made it this far, you’ve probably guessed—I’m not a fan!

While UTR offers a structured rating system, its application in junior tennis can create an environment focused more on results than on growth.

For young players, the emphasis MUST be on improving skills, gaining experience, and enjoying the process.

Tennis is a long journey, and juniors need the freedom to experiment, take risks, and develop at their own pace—without the constant pressure of protecting a rating.

Reducing the focus on UTR in junior tennis could foster a more supportive and balanced approach to long-term player development.

GPT

Want to Win More Second-Serve Return Points? Here’s How!

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As returners, we don’t win many points against first serves—especially at the professional level. At the 2024 US Open, men won just 28% of first serve return points, and women fared slightly better at 36%.

But when the second serve comes into play, everything changes! Men’s return points won on second serves jumped to 51%, and women dominated with 54%.

So, how does this compare to the average player?

  • Men: Instead of 28%, the returner’s success might increase to around 35-40%. This is because average players don’t serve with the same speed or precision, making their first serves more attackable.
  • Women: Instead of 36%, the return success rate could rise to 40-45%, since many first serves lack the pace and accuracy seen at the pro level.

These statistics underscore the importance of developing both a reliable first serve to avoid giving opponents easy chances on the second, and a strong return game to capitalize on weaker second serves.

So, how can you boost your chances of winning those key second-serve return points? Here are three strategies:

1. Technique: Early Positioning & Footwork

Positioning and footwork are key. Stand inside the baseline, ready to attack the weaker second serve. Execute a quick cross-over step and focus on dynamic movements to get to the ball. An explosive first step can give you the edge, allowing you to take control of the point early.

2. Plan: Attack the Return with Purpose

Approach the point with a clear plan. Target the server’s weaker side—often the backhand—or go down the middle to cut off angles. Consider stepping around and using your forehand, especially if it’s your stronger shot. Mix up your returns—sometimes go aggressive, other times aim deep to extend the rally. Varying your placement keeps the server guessing.

3. Percentages: Play Smart with Controlled Aggression

While it’s tempting to go for a return winner, often a high-percentage shot (like a deep, controlled return) can force errors or set up the next point. Play the percentages—returning deep to the middle reduces the server’s angles. Extending rallies with solid returns can shift the momentum in your favor.

Get your footwork and positioning dialed in, plan your returns smartly, and aim to disrupt your opponent’s rhythm. Start winning those second-serve return points!

Alcaraz Beats Sinner in Beijing Final. Tennis’ Evolving Net Play Strategy

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Carlos Alcaraz defeated Jannik Sinner in a thrilling three-set match (6-7(6), 6-4, 7-6(3)) to win the China Open final in Beijing.
This match was a showcase of the evolving game of tennis, particularly highlighting how both players approached the net aggressively. They collectively approached the net more than 100 times, yet over 60% of these points were resolved before a volley was hit, reflecting the modern style of “approach and no volley.” Both players used powerful, spin-heavy approach shots to finish points before giving their opponents a chance to counter.
Key stats from the match showed that Alcaraz hit 58% of his approaches without needing a volley, while Sinner did so 74% of the time. Alcaraz notably utilized 11 return approaches, winning eight of those points, a tactic that kept Sinner under constant pressure.
The stats underlines how both players are redefining point construction in tennis by frequently moving forward to finish points while minimizing extended net exchanges. The power and precision of their approach shots made volleys almost unnecessary, signaling a shift in modern tennis strategy.

Control the Match by Owning Your Rhythm of Play

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Using your personal rhythm of play is one of the most effective ways to stay mentally strong and avoid getting thrown off by an opponent’s disruptive tactics.

Your rhythm is like your personal pace or flow of how you move through a match, both mentally and physically.

Here’s how it can help you handle distractions:

1. Establish Your Tempo Early

From the moment the match starts, set a consistent tempo that works for you. Whether it’s how you serve, how quickly you prepare between points, or even the way you walk back to the baseline, keep things steady. This rhythm helps you stay focused, no matter what the opponent is doing to disrupt you.

For example, if your opponent is trying to rush you or slow down play, don’t let it affect your natural rhythm. Take your time when you need it. Bounce the ball a few extra times, walk slowly between points, and stick to your routine. This sends a message that you’re in control, not them.

2. Use Your Routine Between Points

Your rhythm includes what you do between points. This could be fixing your strings, wiping your face with a towel, or simply taking a few deep breaths. By following a consistent routine, you stay grounded and block out distractions.

If your opponent is arguing calls, rushing you, or trying to throw off your focus, your routine acts as a mental reset. It helps you refocus on the next point instead of dwelling on the last one or whatever your opponent is doing.

3. Don’t Let Them Disrupt Your Flow

Some opponents will try to change the pace of the match by taking extra time or arguing about line calls. They want to disrupt your flow and throw you out of your comfort zone. When this happens, stay calm and stick to your rhythm.

If they delay the game, take deep breaths and stay loose. Don’t let their behavior rush or slow you down. You are in control of how you play and how you respond.

4. Control the Pace of Play

When possible, use your rhythm to control the pace of the match. If you prefer a faster game, keep points short, serve quickly, and keep the pressure on your opponent. If you like to take your time, make sure you’re deliberate in how you move between points, giving yourself time to reset mentally.

If your opponent is trying to disrupt this, don’t speed up or slow down to match their pace. Stick to your natural flow.

5. Reset After Every Point

Regardless of whether you win or lose a point, go through your personal reset routine. This might involve taking a few extra breaths, adjusting your strings, or bouncing the ball before you serve. This rhythm helps you leave the last point behind and focus on the next one.

The key is consistency. The more you stick to your rhythm, the less power your opponent has to disrupt you. You’ll feel more in control and mentally focused throughout the match, making it harder for them to break your concentration.

In summary:
– Personal rhythm keeps you focused and blocks out distractions.
– Stick to your routine between points to stay mentally grounded.
– Don’t let your opponent control the pace—you set the tempo.
– Use your rhythm as a mental reset after every point.

By owning your rhythm of play, you take control of the match, no matter what tactics your opponent uses to try to throw you off your game.

Playing the Cheater

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Dealing with an opponent who consistently cheats can be extremely frustrating, but it’s important to keep your cool and stay focused on your game.

Bottom line: Don’t let the cheater win by throwing you off your game. Keep your head, stay focused, and remember—you’re stronger than their attempts to cheat!

Here are some ways to handle the situation without letting it ruin your performance:

1. Stay Calm and Control Your Emotions

Cheating can get under your skin, but losing your temper only helps your opponent. Take deep breaths (4-7-8 breathing) , stick to your routines between points, and focus on what you can control—your game, your effort, and your mindset. When you keep your emotions in check, you maintain your ability to think clearly and play your best tennis.

2. Use Sportsmanship to Your Advantage

Politely question the calls in a calm, respectful way. You could say something like, “Are you sure about that call?” Often, this can make the opponent think twice before making another unfair call. If they continue, calmly request a line judge or umpire if it’s a tournament or match that allows it.

3. Don’t Let Their Cheating Affect Your Game

The cheater is trying to distract you and take you out of your game. Don’t give them the satisfaction of losing focus. Stick to your strategy, keep hitting your shots, and play smart. Remember, they’re cheating because they don’t trust their game enough to beat you fairly.

4. Play Aggressively and Take Charge

Cheating is easier when points are close. By being more aggressive and dominating the points, you leave less room for your opponent to make unfair calls. Focus on winning points decisively—force clear errors and hit winners that your opponent can’t dispute.

5. Focus on the Big Picture

Yes, cheating is frustrating, but remember that you’re not just playing to win this match—you’re playing to improve your skills and mental toughness. Cheaters come and go, but the ability to stay composed under pressure will help you in every match you play — you are developing a life skill. Use this experience to build mental strength, knowing that you can rise above the frustration.

6. Seek Help When Necessary

If the cheating persists and there are officials present, don’t hesitate to ask for help. You can request a referee or umpire to monitor the match. If there’s no official available, calmly bring the situation to the attention of a coach or tournament director after the match.

Stay strong and don’t let the cheater throw you off your game. Keep your cool, stay focused, and remember—you’re more smarter then their mind games!

Check back later for another post on “Mind Games”.

Developing an All-Court Game is the Key to Winning More Matches

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The 2024 US Open stats give us a clear picture of how today’s tennis leans heavily toward baseline play, but also the immense opportunities that exist at the net.

Let’s start with the numbers from this year’s tournament:

Category

Points Played

Win Percentage
Men Baseline 29597 47
Men Net 6209 65
Women Baseline 20233 48
Women Net 2817 66

These numbers reveal a striking contrast—while the majority of points are played from the baseline, players who approach the net have a significantly higher chance of winning. Yet, the game seems overly focused on baseline rallies, with many relying too much on grinding from the back of the court. Clearly, we’ve moved away from a more balanced approach that was once common, where “All-Court” players dominated.

In the past, an “All-Court” player was comfortable attacking from the baseline and seamlessly transitioning to the net, something that’s become rare today. But why should we limit ourselves to the baseline when the stats show the net offers a much higher chance of winning points? The net is where opportunities lie, especially in modern tennis, where baseline play is so prevalent.

Becoming an “All-Court” player requires the ability to move up to the net, execute strong volleys, and blend baseline play with effective approaches. As tennis players mature, developing a well-rounded game is not just beneficial—it’s essential. Playing strictly from the baseline limits your options, but working on your net game opens up new ways to win, particularly as physical endurance and reflex speed evolve with age.

So, take time to work on your approach shots, develop reliable volley techniques, and practice transitioning to the net smoothly. Mastering these elements allows you to capitalize on those higher win percentages at the net, giving you a dynamic, versatile game that can outplay the one-dimensional baseliners you often face.

The conclusion is clear: as you progress in your tennis journey, the goal should be to develop an all-around game. It’s about moving beyond just baseline strategies and learning to exploit opportunities at the net to give yourself the best chance of success at all levels of the game.

USPTA Rebrands To RSPA, Expands To Support All Racquet Sports

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Organization Broadens Focus to Industry Career Support

September 19, 2024 | By Press Release

The United States Professional Tennis Association  (USPTA) – the leading trade organization for tennis professionals since 1927, announced today that it has rebranded to the Racquet Sports Professionals Association (RSPA). This change positions the RSPA to elevate and support a broad spectrum of careers across the entire racquet sports industry.

As the RSPA, the organization continues to expand its teaching certification programs to train professionals in numerous racquet sports including tennis, pickleball, padel, squash and platform tennis. In addition to certification programs, the RSPA will offer a full spectrum of career advancement support for all racquet sports professionals, both on and off the court.

“The change from USPTA to RSPA is about staying on the cutting edge of our industry and leading change by providing the highest level of value possible to our members,” said RSPA CEO Brian Dillman. “Our racquet sports are dynamic—constantly growing and adapting—and as our industry moves forward, we are doing the same. The decision to rebrand and realign our values was fueled by our members. We listened closely to feedback, and the consensus was clear: we needed to expand our support to all racquet sports, both on and off the court.”

RSPA members now have access to certifications in five different racquet sports under one unified association. All USPTA memberships are now considered RSPA memberships, and members certified in any racquet sport can get certified in another by attending one of the RSPA’s nationally available workshops. Teaching professionals who want to get certified by the RSPA for the first time can join the association through any of RSPA’s available racquet sport certification programs: tennis, pickleball, padel, platform and squash. The organization is also rolling out future-focused, personalized training programs that blend on-court expertise with off-court skills like business management and leadership, personal development and more.

“We’re elevating the prestige of a racquet sports career with advanced personal and professional development. We know that racquet sports are made up of many different people who contribute to a community to enjoy, teach, watch, support and advance the sports we love,” said Dillman. “There is a wide world of opportunities for anyone who is passionate to help grow the racquet sports industry, and the RSPA, like a true ally, empowers our professionals by helping them reach their full potential—both on and off the court.”

Managing Match Pressures: Why Teen Tennis Players Struggle and How to Help Them

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Back in 2004, Carolyn Anderson was fresh out of university as a psychologist when she competed in taekwondo at the Athens Olympics. She admits now that she was totally unprepared for the intensity of it all. Fast forward twenty years, and she returned to the Olympics, this time as the Australian team psychologist.

Since that time, sports psychology has evolved dramatically.

“At that time, the advice was, ‘You should feel confident, calm, and relaxed,’” Anderson recalls. “But I didn’t feel any of those things. I wasn’t aware of impostor syndrome back then. I’d find myself walking through the Olympic Village thinking, ‘What am I even doing here?’” She believed she had to push those feelings aside. Now, she teaches athletes to make space for them.

“These feelings aren’t bad,” she explains. “We’re human, and they’re going to happen. What’s important is how we deal with them. It’s not about replacing negative thoughts with positive ones. That’s not how it works. It’s more about how we respond to those thoughts.”

Anderson often talks to athletes about the fight-or-flight response. “It’s a reaction that shows up in life-or-death situations, but it also happens at the Olympics. No one’s in danger, but the brain doesn’t know that—it sees it as an emotional threat, not a physical one.”

She adds that it’s pretty common for athletes to feel so anxious before competition that they’re almost sick to their stomachs. “But once you understand what’s going on in your body, you can see it’s actually helping you. It boosts your energy, sharpens your focus, and turns off non-essential systems like digestion.”

“When you start to view these physical reactions as something that’s making you faster, stronger and more efficient, it can be a game-changer.”

Strategies for Teen Tennis Players Inspired by Anderson’s Insights:

1. Embrace the Nerves:

Key Idea: Instead of trying to get rid of prematch anxiety, recognize it as a natural part of competition.
Nerves are a sign that you’re ready. Use practice matches to recreate that pressure, and practice rituals, mindfulness and deep breathing to handle your jitters.

2. Understand Fight-or-Flight:

Key Idea: The body’s fight-or-flight response is preparing itself for competition, it is not something to be feared.
When you notice your heart pounding or your muscles tensing, you should realize it’s your  body gearing up for peak performance. Practice 4-7-8 breathing and visualization to change your mindset when under pressure.

3. Respond to Thoughts, Don’t Replace Them:

Key Idea: It’s okay to have negative thoughts. The goal is to manage them, not block them out.
During practice, acknowledge doubts like “I’m playing badly” and try to respond with “find a way” to adjust your performance with the parts of your game that are working for you on the day.

4. Build a PreMatch Routine:

Key Idea: Create a consistent routine that includes visualization to mentally prepare for tough matches.
Visualize yourself handling different scenarios on court, while also using warm-up exercises to ease yourself into the right headspace before competition.

5. Reframe Physical Reactions:

Key Idea: Understand that sensations like a racing heart or sweaty palms are signs you’re ready to perform, not signs of weakness!
Try to simulate match-day conditions in training, and recognize that your feelings can be viewed as helpful rather than stressful.

6. Combine Mental and Physical Training:

Key Idea: Mental calmness is important, but so is physical readiness, especially through agility and balance.
Perform drills like side shuffles and moving drills to help you keep your feet moving. Consistent footwork training can make sure you remain balanced even in high-pressure moments.

7. Build Mental Resilience by Facing Pressure:

Key Idea: The more players get used to handling pressure in practice, the better they’ll deal with it in real matches.
Practice challenging situations (e.g., tie breaker points, half-court quadrants) to simulate the stress you’ll face during actual competition.

These strategies address both the mental and physical challenges of competitive tennis, helping you become more resilient and adaptable under match pressure.

Precursor article:  Handling Stress on the Court: Why Teenage Tennis Players Struggle and How to Help