Master Your Match Nerves with This Simple Tennis Ball Hack

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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:

  1. Prepare Your Tool: Keep a tennis ball handy in your bag or on the side of the court.
  2. When to Use It: Use the technique before a high-stakes serve, during changeovers, or right before a critical point.
  3. The Motion: Dynamically squeeze the ball with your non-dominant hand for 10–15 seconds. The movement should be firm and rhythmic, not static.
  4. 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!

Naomi Osaka 3.0: Strategies for Conquering a Competitive Slump

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Naomi Osaka’s 2025 season has marked an inspiring return to form, showcasing her resilience and rediscovery of the game that made her a four-time Grand Slam champion.
Australian Open Success:
    • At her favorite Grand Slam, Osaka defeated Caroline Garcia in the first round, a win that avenged her loss to Garcia at the same tournament in 2024. This victory reflected her improved focus and determination.
    • In the second round, she faced rising star Karolina Muchova and battled back from a tough first set to win 1-6, 6-1, 6-3. This win highlighted Osaka’s ability to adapt under pressure, demonstrating her signature power game and tactical precision.
      Muchova, the No. 20 seed in Melbourne, is a rising star with a versatile all-court game that has become essential at the highest levels of women’s tennis. While Osaka’s powerful baseline attack has defined her success, it had previously struggled to counter Muchova’s craftiness. At the U.S. Open in August, Muchova’s sharp slices and well-timed volleys proved too much for Osaka, sending her packing early from New York.  “She crushed me when I had my best outfit ever,” Osaka said on court. “She’s one of the best players out there.”
Rediscovering Her Dominance:
    • Osaka’s performance against Muchova showed her capacity to control rallies, dictate points, and deliver under high-pressure moments. Her deep backhands and precise serves forced her opponent out of position, a testament to her renewed confidence and physical readiness.

Key Lessons from Her Comeback:

  1. Adapt and Trust Your Strengths:
    • Osaka’s ability to adjust mid-match and commit to her powerful baseline game is a reminder to trust your natural strengths, even when facing adversity.
  2. Mental Resilience:
    • Osaka openly shared her struggles with focus and overthinking but emphasized self-belief and positive self-talk as key strategies. Her ability to clear her mind and deliver in critical moments serves as a blueprint for mental toughness.
  3. Set Realistic Goals:
    • Setting purposeful milestones, such as returning to a top-32 ranking, kept Osaka motivated and gave her a clear focus for her comeback journey.
  4. Leverage Support Systems:
    • With a new accomplished coach like Patrick Mouratoglou by her side, Osaka highlighted the importance of expert guidance and tactical insights to overcome challenges.

Takeaways for Players Facing a Slump:

  • Resilience and Adaptability: Use setbacks as opportunities to refine your game and grow as a player.
  • Focus on Strengths: Trust in your best assets and stay aggressive during critical points.
  • Mental Strategies: Use visualization, mindfulness, and positive self-talk to build composure and confidence.
  • Celebrate Progress: Set achievable goals and take pride in incremental victories.
  • Stay Tactical: Lean on expert coaching and strategic planning to elevate your game.
Naomi Osaka’s inspiring comeback at the 2025 Australian Open demonstrates the power of resilience, preparation, and the mental edge required to succeed at the highest level. Her journey is a powerful example for players aiming to overcome slumps and rediscover their peak performance.

Building Lifelong Habits: Lessons from the Seaside Championships

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Watching the Seaside Championships this week was a fascinating mix of highs and lows—moments of brilliant play, moments of faltering performance, and, unfortunately, moments of bad behavior that crumbled under the pressure of match play.
These observations serve as a powerful reminder: every action on the court contributes to shaping lifelong habits, for better or worse. When players fail to recognize this, they risk reinforcing patterns that can hinder their development. This lack of awareness may explain why many talented juniors, despite their potential, leave the sport by their late teens. Understanding and managing these habits is essential not just for achieving success in tennis but also for fostering a lifelong passion for the game.
In tennis, as in life, much of what we do is automatic and habitual. Research shows that 40-50% of our behavior is governed by habits—take a moment to let that sink in. Half of what we do happens on autopilot, meaning it’s easy to reinforce bad habits without even realizing it.
From how we approach a serve to how we react to a fast volley or handle high-pressure moments, these ingrained patterns often dictate performance more than raw talent. The key to improvement lies in consciously forming habits that align with our goals. Small, deliberate adjustments—whether in technique, strategy, or mindset—can elevate performance in profound ways. Match play, which is often said to be 90% mental, underscores the importance of incorporating these habits into both practice and competition. By doing so, players can lay the foundation for long-term success and peak performance.
One of the most effective ways to manage and reshape habits is through rituals. Rituals are intentional, structured actions that interrupt automatic behaviors and redirect them toward productive outcomes.
In tennis, rituals can help players regulate emotions, maintain focus, and reinforce positive patterns. For instance, a pre-serve routine—like bouncing the ball a set number of times or taking a deep breath—anchors the mind, reducing anxiety and promoting consistency. Similarly, a post-point ritual, such as adjusting strings or using a towel, creates a mental reset, breaking cycles of frustration and preparing players for the next point. These rituals act as behavioral cues, training players to respond thoughtfully instead of reacting impulsively. Over time, they help build habits that enhance performance, resilience, and enjoyment on the court.
The lessons from the Seaside Championships are clear: your habits today define your success tomorrow. By understanding the power of rituals and consciously shaping your patterns, you can develop not only a stronger game but also a deeper connection to the sport.

Winning Mindset: Djokovic’s Mental Edge

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Novak Djokovic’s psychological strategies that enhance his performance revolve around a strong mental foundation, leveraging psychological tools, and adopting adaptable mindsets. Key elements include:

  1. Using Fear as Motivation:
    • Djokovic admits fearing failure—losing matches, disappointing himself, his coach, or fans. He reframes this fear as a driver for high-intensity preparation and performance.
  2. Observational Skills:
    • He meticulously observes his opponents during breaks, assessing signs of physical strain such as sweating, breathing patterns, or other subtle cues for psychological advantage.
  3. Selective Hearing:
    • In high-pressure matches, like the 2019 Wimbledon final against Federer, Djokovic mentally transforms the audience’s chants for his opponent into support for himself. This mental reframing boosts his confidence.
  4. Mindful Breathing:
    • He emphasizes conscious breathing to regain focus and reduce stress. This mindfulness practice helps him remain present and manage pressure effectively.
  5. Balancing Training and Rest:
    • Djokovic values stepping away from intense training when needed, using walks, family time, and reading to maintain balance and prevent burnout.
  6. Capitalizing on Experience:
    • While acknowledging that physical attributes like speed may decline with age, he credits his experience and mental resilience for smarter play and better pressure management.

Djokovic’s mental strategies showcase the critical role of mindset, preparation, and adaptability in sustaining peak performance over time.

Credit SI : Andrew DeGraff

Source: Sports Illustrated

Mastering the Mental Game: Navigating Turning Points in Competitive Tennis

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In tennis, we often hear about “momentum” – those stretches when everything just clicks, or conversely, when things feel like they’re slipping away.

Understanding and mastering these psychological dynamics can be the key to turning matches around, and even more importantly, sustaining your best performance under pressure.

What is Momentum and Why Does it Matter?

In the world of competitive sports, momentum is the intangible force that athletes feel during moments when everything is either going right (positive momentum) or everything seems to go wrong (negative momentum).

In tennis, this often happens around critical moments known as “turning points” – those situations that can shift a player’s sense of control in a match, either driving them to a new high or shaking their confidence.

Turning points aren’t just about the score. They could be winning a risky point when you’re down, or missing a relatively easy shot at a key moment. Your response to these moments can be pivotal.

Insights from Elite Players

To dig deeper into the psychology of turning points, researchers interviewed nine elite tennis players from various countries who have played in Grand Slam events and represented their countries. By examining their experiences and strategies, the study revealed a few key themes around how top players approach these critical moments:

Positive Turning Points:

– Players described moments that directly impact the score, like winning a high-stakes point through a risky play. But it’s not all about scoring; psychological wins matter too, such as building confidence through steady focus or overcoming pressure on tough points.

Negative Turning Points:

– Mistakes at crucial junctures can lead to feelings of lost control. Players described these moments as spirals that can either shake confidence or prompt a surge of focus, depending on their reaction.

Building a Strong Response: Strategies to Shift Momentum

To navigate these turning points, elite players apply specific mental strategies that help them stay grounded, focused, and in control – especially when things get tense.

– Capitalizing on Positive Turning Points: Players build on successful moments to maintain momentum by focusing on their strengths and visualizing their success carrying forward. When things go right, they aim to sustain that energy by staying relaxed, confident, and in the moment.

– Coping with Negative Turning Points: Resilience is crucial. After a mistake, elite players don’t dwell on what went wrong. Instead, they use mental cues to reset, such as focusing on breathing, simplifying their game plan, or repeating a positive phrase. This helps them release frustration and regain control for the next point.

Takeaway for Competitive Players

Understanding and managing turning points is about more than just strategy; it’s about resilience and self-awareness. By incorporating these approaches into your practice and matches, you can train yourself to respond effectively to both high and low moments, giving you a competitive edge:

– Recognize Turning Points: Become aware of the moments that impact your sense of control, whether it’s a great rally win or a missed shot.

– Use Positive Momentum: When things go right, capitalize on it. Keep your focus forward and don’t get overly excited – aim for calm confidence.

– Respond to Negative Moments with Resilience: Acknowledge the setback, but don’t dwell. Use deep breaths, reset with a clear mental cue, and approach the next point with renewed focus.

Incorporating these psychological strategies can help you turn potential weaknesses into strengths, no matter what happens on the court. And remember, the mental game is as important as your physical skills – make it part of your training, and watch your performance improve.

Source: The psychology of turning points in tennis
Ana Soares (POR) and Chris Harwood (GBR)
ITF Coaching and Sport Science Review 2017; 71 (25): 26 -27

“You have to be ready to deal with it”: Combating Anxiety on the Court

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It can feel like the whole world is caving in when the nerves kick in and the knot in your stomach tightens, when you feel the piercing gaze of the crowd, when you start to shake, sweat and stumble, when your knees start to buckle and your heart begins to beat faster and faster.

But this experience is not unique.

An estimated 31 percent of US adults struggle with anxiety disorder at some point in their lives, so why do athletes feel so alone? According to J.D. DeFreese, an exercise and sport science professor at UNC, this is because the experience of anxiety is individualized.

Ryan Seggerman, a graduate student on the UNC men’s tennis team, said the first step in grappling with anxiety in sports is acknowledging that it can’t be avoided.

“I think (anxiety) is just part of sport in general,” Seggerman said. “You get nervous before matches, you get nervous before big moments. It’s almost a fact. You have to be ready to deal with it.”

Anxiety is a battle that is being fought inside the minds of many athletes. Thanks to a growing dialogue about mental health in athletics, athletes are becoming more comfortable sharing their stories and building up one another.

Brian Cernoch, Seggerman’s teammate and a three-time All-American, said that the way in which he deals with anxiety on the court can make or break a match.

“If you come into a match and you just let the anxiety and fear of losing get to you, it’s going to take over,” Cernoch said. “If you can turn your mind to focusing on something else, focusing on your game point by point, eventually it will go away and you’re going to have a much clearer mind when you’re playing.”

For many, anxiety in athletics comes from within, but for others it comes from somewhere else — or perhaps, someone else. DeFreese said external factors like academics, family or other personal issues can affect athletes’ performances.

Anxiety can also stem from a coach.

“Coaches have a lot of actual power and a lot of perceived power over athletes,” DeFreese said. “They get to decide who gets to play. They decide who plays what positions. How they make those decisions, how they communicate those decisions, the degree to which they make the athlete feel meaningful and valued beyond just playing — coaches can do that in the most positive ways, and coaches can make an athlete not feel very valued outside what they do as a performer.”

Sam Paul has been the head coach of UNC’s men’s tennis team for 30 years. He said he must always be mindful of how his words and actions affect the athletes he coaches.

“You, as a coach, can certainly increase anxiety if you’re not aware of what’s happening around you,” Paul said. “But it’s all about communication.”

Communication. That is what it all boils down to. The stigma around anxiety in athletics has made it difficult for athletes at all levels to come forward and communicate the fact that they are struggling.

Since 2020, NCAA student-athlete well-being studies continue to report that mental health concerns are prevalent among collegiate athletes.

Ben McCormick
April 11, 2023
Credit

Staying Focused Against an Opponent You Dislike Playing

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Let’s face it. We just don’t enjoy playing against certain opponents—they can frustrate us, get under our skin, or just make us feel uncomfortable on the court. Some players, unfortunately, are out there just to play mind games!

When facing someone like that, the key is to stay focused and play your game—exactly what they’re trying to disrupt.

Here’s a set of approaches to help you handle these situations:

1. Focus on the Task, Not the Opponent

Concentrate on your game plan and each point, rather than any negative feelings toward the opponent. This keeps your energy channeled into constructive goals, like targeting specific areas on the court or sticking to shot patterns that work. Shifting focus to the task at hand, rather than the opponent, can be incredibly freeing and help keep emotions in check.

2. Label ’em with a Funny Nickname

If you can’t stand an opponent, try using a bit of humor to take the edge off. Give them a lighthearted nickname like “Misery Guts” or “Queen Delay” before stepping on court—it makes them feel a little less intimidating! 

3. Have a Game Plan

Create small, actionable goals for the match, such as aiming for the opponent’s weaker side, positioning yourself effectively at the net, or keeping the ball deep. Having clear objectives pulls your focus back to the game and reduces emotional distractions by replacing them with practical tasks.

4. Stick to Your Rituals

On-court, a 4-7-8 breath before each serve or return can help maintain that focus. Rituals are powerful tools for staying in control of your emotions and keeping distractions at bay.

5. Use Court Positioning to Stay Engaged

Sometimes emotions can take over when we aren’t actively engaged in the point, so maintaining proper court positioning can help. Stay alert to your partner’s movements to stay connected to the play. This promotes a sense of teamwork and keeps you mentally in the moment, preventing focus from drifting to frustrating aspects of the match.

6. Positive Self-Talk

Use positive self-talk to keep confidence high. Phrases like, “Stay strong,” “One point at a time,” or “Stick to the plan,” can counter negative thoughts and help keep emotions from interfering, reinforce confidence and keep your mindset on the game.

With these strategies, you can tackle even the toughest opponents with a focused mindset.

The goal is to stay in control of what you can, letting go of what you can’t, so you can play your best game possible — point by point.

Read more–> Mind Games

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

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

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In tennis, particularly for teenage players, managing stress during matches can be especially challenging due to the ongoing development of their brain.

The teenage brain is still developing, particularly in areas like emotional regulation, decision-making, and stress management. The prefrontal cortex, responsible for these functions, doesn’t fully mature until the mid-20s. This means that teenage tennis players are still learning to handle pressure, which can affect their performance in high-stakes situations.

Here are several reasons why teens may struggle under pressure in tennis:

  1. Underdeveloped Prefrontal Cortex: The prefrontal cortex helps with planning and making decisions under pressure. Since it’s still maturing, teenage players might struggle to make calm, strategic choices during a tight match, especially when faced with high-pressure situations like a tiebreak or set point.
  2. Stronger Emotional Responses: In stressful match moments, such as facing breakpoints, teenage players may experience heightened emotions because their brain’s emotional center, the amygdala, tends to dominate. This can lead to anxiety or frustration, impacting their ability to remain focused and execute their shots with precision.
  3. Social and Peer Pressure: Teenagers are particularly sensitive to what their peers, coaches, and parents think of their performance. The fear of failing in front of others or not meeting expectations can significantly increase their stress levels during a match, making it harder to stay mentally strong.
  4. Lack of Experience: Compared to adult players, teens haven’t faced as many competitive, high-pressure scenarios on court. As they haven’t yet developed the same level of mental toughness or strategies for coping with match stress, they may struggle to stay composed when facing a tough opponent or when behind in a match.
  5. Hormonal Changes: Adolescents undergo hormonal shifts, which can intensify emotions. This fluctuation can make it harder for a teenage tennis player to stay focused and manage their emotions during intense match situations, further complicating their ability to perform under pressure.

However, with consistent match experience and a little coaching on  proper mental conditioning, teenage players can learn to cope better with pressure.

Incorporating mental strategies such as breathing exercises, visualization techniques, and mindfulness can help them control their emotions and maintain focus during critical moments in a match​​.

Follow on article:  Managing Match Pressures for Teens

Here are a couple of related articles if you’re interested in learning more:

You’re Only as Good as Your Emotions on Court

Psychology: Emotional Regulation

Similar to learning how to stroke the ball and play the game, mastering emotional control on the court is essential to a player’s growth and development. So, embrace the journey, stay composed, and remember that the true victory lies in mastering yourself—it’s a skill for life!