How to Serve When Under Extreme Pressure

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How to Handle Extreme Pressure When Serving

The Challenge: Serving Under Pressure

Question: You recently wrote about changeover psychology strategies, but how should a player handle the mental pressure of serving at 9/10 in a third-set tiebreaker?

When serving at 9/10 in a third-set tiebreaker, you don’t have the luxury of a full changeover reset. Your mental strategy must be fast, automatic, and pressure-proof. At this moment, your brain and body are under extreme stress, and the key is to simplify your focus and execute with clarity.

1. Use a Pre-Serve Ritual as a Mental Reset

Your pre-serve routine should be your mental anchor. This is not the time to think—it’s the time to act on habit. Players like Djokovic and Nadal use deep breathing, bouncing the ball a set number of times, or adopting a specific stance to reset under pressure.

  • Take a deep breath. Inhale through the nose, exhale through the mouth.

  • Bounce the ball with intention. Feel the rhythm—this is your moment to control.

  • Remind yourself of your plan. One simple thought (e.g., “wide slice” or “hit your spot”).

  • Commit fully. No second-guessing—once you toss the ball, trust it.

2. Shrink Your Focus: Pick a Micro Target

Instead of thinking about the score or pressure, zoom in on a tiny target. This could be:

  • A spot on the service box

  • The top of the net cord

  • A specific angle on your toss

By narrowing your focus, you eliminate distractions. Your brain can’t panic about losing if it’s locked in on execution.

3. Slow Down Your Mind: The Power of a 2-Second Pause

Right before you toss the ball, pause for a second. This short break allows your mind to override tension and ensures you don’t rush the serve.

  • Tension kills precision—the pause helps you release unnecessary tightness.

  • It reinforces control—you dictate the tempo, not the score.

  • It prevents panic reactions—most errors under pressure come from rushing.

If you watch Roger Federer, you’ll notice his pause before serving in key moments—this is a trained habit.

4. Simplify Your Decision: Stick to Your Best Play

At 9/10, you need a high-percentage serve that gives you an advantage. Now is not the time to try a risky second serve down the T if you haven’t hit it confidently all match.

Ask yourself:

  • What is my best serve under pressure? (Slice wide? Body serve? Heavy kick?)

  • What will give me the best chance to control the point?

Make the decision before you step to the line, so you’re executing, not debating.

5. Control Your Thoughts: Use a Short, Powerful Cue

Negative thoughts will try to creep in: “What if I double fault?” “What if I lose?”

Instead, replace fear with a simple cue that triggers action, such as:

  • “Loose arm, full wheel.” (Prevents tightening up.)

  • “High toss, full extension.” (Reinforces technical fundamentals.)

  • “Trust it.” (Encourages full commitment.)

This keeps your mind clear and your body relaxed under pressure.

Putting It All Together: A Pressure-Proof Serving Routine

  1. Deep breath. Reset and slow your heart rate.

  2. Visual target. Pick a specific spot in the service box.

  3. Pre-serve ritual. Ball bounces, pause, loose grip.

  4. Commit to the serve. No second-guessing—full execution.

  5. Clear cue. A simple phrase to keep focus and stay loose.

This entire process takes less than 10 seconds, but it transforms how you handle high-pressure serving situations.

Wrap: Shrink the Moment, Execute with Confidence

Serving at 9/10 in a deciding tiebreaker is one of the hardest moments in tennis, but the key is to make the moment smaller by focusing on execution, not outcome.

The best players aren’t fearless—they train their minds to execute despite the fear.

At 9/10, your goal is not to “not miss”—your goal is to trust and execute.

If you have these habits built into your game, you’ll be able to step up and hit the serve you want, not the serve your nerves force you into.

Learning from the Lows: Alcaraz on Match Dips

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Match Troughs: What Alcaraz Teaches Us

Tennis isn’t just a test of strokes and stamina—it’s a rollercoaster of momentum. Even the world’s best aren’t immune.

Carlos Alcaraz, a Grand Slam champion and current world No. 3, recently reflected on his early exit at the Miami Open after losing to David Goffin.

“A poor level from me… Not feeling great or confident physically, it’s really tough to get back.” — Carlos Alcaraz

This quote speaks volumes about the match trough—a mental and physical dip during a match where your energy and sharpness drop, often while your opponent hits their peak.

Alcaraz has faced this before: Jesper de Jong at Roland Garros, Ugo Humbert in Paris, Jack Draper at Indian Wells—each opponent capitalized on a momentary lapse to flip the script.

But here’s the truth: every competitive player hits these troughs. What separates the great from the greatest is how they manage them.

What Causes the Match Trough?

1. Physical Fatigue

A small dip in stamina can mean slower footwork and reduced court coverage—just enough for your opponent to seize control.

2. Mental Disengagement

As Alcaraz notes, lacking physical confidence leads to hesitation. You start reacting instead of dictating.

3. Opponent’s Peak

Top players raise the level of their opponents. Even a brief lapse in your level can invite a surge you’re unprepared for.

Strategies to Climb Out of the Trough

1. Reset with Intention

Use between-point rituals to mentally reboot. A powerful method is the tennis ball squeeze—dynamically squeezing your non-dominant hand for 10–15 seconds. This technique has been shown to reduce stress and sharpen mental focus​.

2. Breathe Like a Champion

Deep, slow breathing between points reduces heart rate and mental noise. This is a cornerstone of performance psychology​.

3. Lock into Personal Rhythm

Get back to your rhythm—bouncing the ball the same number of times or adjusting your strings. Rituals create control amidst chaos​.

4. Expect the Surge

Your opponent will make a push. Anticipating this makes it easier to absorb, recover, and counter when they dip.

5. Habit-Based Recovery

Using James Clear’s Atomic Habits framework, design your recovery routine:

  • Make it Obvious: Place a visual cue on your towel or racket.

  • Make it Attractive: Tie it to a positive mindset or momentum reset.

  • Make it Easy: Keep the ritual under two minutes.

  • Make it Satisfying: Reinforce the small win of regaining composure​​​.

Closing Thought

Tennis is controlled chaos under pressure. Alcaraz’s recent struggles are a reminder that dips are inevitable—even for champions.

But staying in the trough? That’s optional.

Self-Talk: Lessons from Jack Draper’s Turnaround

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Talk Yourself to Victory: Lessons from Jack Draper’s Indian Wells Turnaround

At Indian Wells two weeks ago, Jack Draper showed us something more powerful than a killer forehand: the right words at the right time.

In a brutal match against Carlos Alcaraz, Draper dropped six games in a row after winning the first set. Most players would spiral. Draper took a toilet break—and gave himself a pep talk that turned the match around.

He looked in the mirror and said, “You need to really get your stuff together.” Then he came back and dominated the third set. In the press conference, Draper credited that moment of self-talk as the key to his victory.

So what can we, as players, learn from this?

 The Science of Self-Talk in Tennis

Sports psychology defines self-talk as the internal (or external) dialogue we use to direct or motivate ourselves. There are two major types:

  • Instructional Self-Talk: Focuses on technique and execution (e.g., “Get that racquet head up,” “Follow through on the forehand”).

  • Motivational Self-Talk: Boosts confidence and focus (e.g., “You’ve got this,” “Fight for every point”).

Studies have shown that:

  • Positive self-talk improves performance across sports.

  • Motivational self-talk increases power and resilience under pressure.

  • Instructional self-talk helps fine-tune precision and control.

  • Athletes who win use significantly less negative self-talk than those who lose.

Even better? Just using positive affirmations helps crowd out the negative ones—which can make a huge difference when the match is slipping away.

Should You Speak Out Loud?

There’s no clear consensus on whether it’s better to say self-talk out loud or keep it internal. But there is evidence that saying it aloud makes you more accountable, especially in front of others. Draper’s moment happened in private, but it was powerful because he meant every word.

What matters most is what you say and whether it flips your mental switch.

Find Your Style

Some players thrive on calm introspection (like Björn Borg). Others get fired up with vocal fire (think John McEnroe). Draper? Somewhere in between—he needed to reset and refocus, and he used a mirror to do it.

The key is knowing what works for you. Whether you’re a quiet Ice Man or a vocal battler, self-talk is a weapon if you learn how to use it.

Wrap

Jack Draper’s comeback didn’t happen because of a racquet change or coaching advice—it happened because he had a conversation with himself. In high-level tennis, your inner voice can either pull you apart or put you back together.

So next time you’re on the edge—down a break, rattled after a bad set—remember: you’ve got one of the most powerful tools in your game already.

Use it. Talk yourself to victory.

Tennis and Investing: Why Avoiding Errors Matters More Than Big Wins

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Avoiding Unforced Errors: The Key to Success in Tennis and Investing

 

Barry Ritholtz’s new book How Not to Invest delivers a message that resonates deeply with competitive tennis players: success isn’t about hitting the most winners, but about avoiding costly mistakes. In both investing and tennis, minimizing errors is the true key to long-term success.

The Forecasting Trap vs. Over-Hitting

Investment Mistake

Investors fall into the trap of trying to predict market movements—an impossible task that leads to poor decision-making.

Tennis Equivalent

Players often go for the spectacular shot instead of playing high-percentage tennis. Trying to paint the lines or go for a winner too early leads to unforced errors, just like betting on a “sure thing” in the stock market.

Solution

Just as smart investors focus on long-term strategy and ignore short-term noise, great tennis players focus on consistent shot placement and smart shot selection, resisting the temptation to pull the trigger too soon.


Emotional Investing vs. Mental Weakness on the Court

Investment Mistake

Fear and greed drive investors to buy at market highs and sell in panic at market lows.

Tennis Equivalent

Players let frustration dictate their game—rushing shots, smashing rackets, or losing focus after a bad call.

Solution

Just as successful investors automate decisions and stick to a plan, elite tennis players develop pre-match routines, deep breathing techniques, and positive self-talk to stay composed under pressure.


Being Too Risk-Averse vs. Playing Too Safe

Investment Mistake

Holding too much cash means missing out on potential growth.

Tennis Equivalent

A player who never takes risks (always pushing the ball back) will get overpowered by more aggressive opponents.

Solution

Smart investors balance risk by diversifying. Similarly, competitive players must mix offense with defense, knowing when to play safe and when to attack.

Wrap

Whether managing wealth or managing a tennis match, success is about playing the percentages, controlling emotions, and making smart, strategic decisions. Avoiding unnecessary risks, staying disciplined, and focusing on long-term success—not short-term excitement—leads to the best results.

The Psychology Behind Draper’s Visual Focus at Indian Wells

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Draper’s Mind Game: The Science Behind His Visual Focus Technique

Why Did Jack Draper Focus on His Thumb?

During the Indian Wells final against Holger Rune, Jack Draper was seen focusing on his thumb during changeovers. This was not a random action but a deliberate mental strategy designed to enhance focus, regulate emotions, and maintain composure under pressure.

This technique aligns with sports psychology principles, which emphasize the importance of fixed visual focal points as tools for:

  • Mental reset

  • Emotional stability

  • Sustained concentration

Athletes across various sports use visual fixation techniques to regain control of their mental state, particularly in high-pressure situations where cognitive overload, anxiety, and external distractions can negatively impact performance.

How Fixed Visual Focal Points Aid Mental Clarity

Focusing on a specific visual anchor, such as Draper’s thumb, acts as a cognitive reset button. This allows players to momentarily disengage from external distractions—crowd noise, opponent presence, scoreboard pressure—and recenter their attention on the task at hand.

This method is rooted in mindfulness techniques, where concentrating on a single object or a controlled stimulus enhances present-moment awareness and prevents the mind from spiraling into negative thoughts or over analysis.

Reducing Distractions and Enhancing Focus

High-level tennis matches—especially finals at tournaments like Indian Wells—come with immense external pressures. Using a small, controlled focal point, whether it’s the thumb, racket strings, or a spot on the court, helps the brain block out distractions.

Benefits of Using a Visual Focus Technique

This technique benefits players in several ways:

1. Avoid Overthinking

Tennis requires quick decision-making. Excessive mental processing can disrupt instinctive play and slow reaction times.

2. Minimize Emotional Turbulence

Players often experience adrenaline spikes or self-doubt during crucial points. A fixed focal point can slow down racing thoughts and help reestablish emotional balance.

3. Reaffirm Match Routines

Incorporating visual focus into a changeover ritual reinforces mental discipline and helps maintain a consistent mindset throughout the match.

Maintaining Composure Under Pressure

One of the biggest challenges in competitive tennis is sustaining composure, particularly during high-stakes moments.

Performance anxiety can lead to:

  • Tension

  • Rushed decisions

  • Choking under pressure (where a player’s usual skill level deteriorates due to mental stress)

Studies in sports psychology suggest that maintaining a structured pre-point or changeover routine, including visual focal points, can:

  • Slow down breathing and heart rate, promoting a relaxed but alert state

  • Shift focus away from previous points (whether won or lost) and toward the present moment

  • Reinforce self-confidence, preventing a downward mental spiral

Parallels in Tennis Psychology

Draper’s technique mirrors proven psychological strategies used by top athletes, including:

1. The Tennis Ball Squeeze Technique

Research by Prof. Jürgen Beckmann demonstrated that squeezing a ball with the non-dominant hand before serving activates brain regions that prevent choking under pressure.

2. Visualization and Pre-Serve Routines

Players like Novak Djokovic and Rafael Nadal use repeated ball bounces or deep breaths before serving to create a controlled, ritualized focal point.

3. Gaze Control Studies in Elite Athletes

Research shows that intentionally fixating on a single object improves performance consistency and reduces stress-induced errors.

Wrap

Draper’s habit of centering his vision on his thumb at changeovers is a simple yet highly effective psychological tool. It helps players reset focus, neutralize stress, and optimize performance under pressure.

This technique is a key component of mental resilience training and serves as a grounding mechanism, allowing players to sustain their mental edge in long, grueling matches.

The Wind Doesn’t Decide the Match—You Do

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Wind: The Ultimate Game Changer

Wind disrupts rhythm, makes ball control difficult, and forces players to think and react differently. At tournaments like Indian Wells, where gusts can reach 60 kph, the wind isn’t just an inconvenience—it’s a game-changer.

To succeed in blustery conditions, you must adjust your mindset, technique, and strategy. Here’s how to play smarter, stay composed, and compete in the wind.

Respect the Wind and Adjust Your Mindset

“Respect the wind.” – Belinda Bencic

Instead of fighting the wind, learn to work with it. Complaining won’t change conditions, but staying calm and adaptable will give you an edge. Players who mentally accept the challenge and focus on adjustments instead of frustrations perform better.

  • Stay patient – Don’t rush points.
  • Forget perfection – Focus on big targets rather than precise winners.
  • Mentally embrace the challenge – The wind affects your opponent too.

Pro Tip: Use deep breathing exercises to stay relaxed and visualization to anticipate changes in ball trajectory.

Play with Big Margins and Controlled Power

“You got to give yourself big margins… get your running shoes on.” – Rinky Hijikata

Windy conditions make precision difficult. Play with more safety and control:

  • Aim for the middle third of the court instead of the lines.
  • Hit higher over the net to avoid the wind dragging your shots down.
  • Use topspin to keep the ball in play, especially when hitting with the wind.
  • Avoid flat shots, as they are more easily affected by gusts.

Key Takeaway: When in doubt, aim deep and high. It’s better to make your opponent play than risk unforced errors.

Adjust Your Serve for Wind Control

The wind can send your toss flying and mess up your timing. To keep your serve effective:

  • Lower your toss to reduce movement in the air.
  • Increase spin to add control and consistency.
  • If serving into the wind, swing aggressively to prevent the ball from floating short.
  • If serving with the wind, keep serves lower to prevent them from sailing long.

Use the Wind to Your Advantage

Understanding wind direction is key:

WIND DIRECTION STRATEGY
At your back Use topspin to bring the ball down. Step forward on returns.
Against you Swing more aggressively. The wind will slow your shots, allowing you to generate more spin and depth.
Crosswind Adjust your stance and footwork to prepare for last-second ball movement.

Tip: Play smart, not hard. Let the wind work for you, not against you.

Master Footwork and Balance

Wind makes last-second adjustments crucial. To stay in position:

  • Use small prep steps instead of big lunges.
  • Maintain a wide base to stay balanced.
  • Perfect your split-step for quick reactions.
  • Agility drills like side shuffles and carioca runs improve wind-ready movement.

Change Your Strategy to Suit the Wind

Instead of long rallies, mix up your game:

Against the wind:

  • Drop shots work well, as the wind helps slow them down.
  • Attack the net, as volleys are easier to control than groundstrokes.

With the wind:

  • Flatten out shots, as the wind will naturally add power.
  • Deep lobs push your opponent back.

Adjusting your tactics mid-match can completely throw off an opponent who doesn’t adapt.

Stay Mentally Tough and Embrace the Challenge

The biggest advantage in the wind isn’t technique—it’s mental strength. Stay composed with these techniques:

  • Pre-shot routines keep you focused.
  • Positive self-talk prevents frustration (“I can handle this.”).
  • Breathing exercises help maintain composure.

Key Takeaway: Tennis is a mental game. The wind is just another opponent—outsmart it.

Wrap-Up: Winning in the Wind

✔ Accept the wind – Don’t fight it, adapt to it.
✔ Give yourself big margins – Play high-percentage tennis.
✔ Adjust your serve – Lower your toss and use more spin.
✔ Footwork is key – Stay balanced and be ready for quick changes.
✔ Change strategies – Use the wind to control points.
✔ Stay mentally strong – Adaptation wins matches.

The Fragility of Tennis Confidence: How Close Losses Shape a Player’s Mentality

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Medvedev: The Mental Toll of Losing Close Matches

Losing a close match in tennis can be one of the most frustrating experiences for a player. It’s not just about the loss—it’s about coming so close to victory, only to see it slip away. The emotional toll can be significant, leading to self-doubt and hesitation in future pressure moments.

Daniil Medvedev understands this struggle well. Since his heartbreaking five-set loss to Jannik Sinner in the 2024 Australian Open final, he has suffered several painful defeats in tight matches. These losses have tested his confidence, making his victory over Arthur Fils at the BNP Paribas Open in Indian Wells this week even more meaningful.

The Fine Margins of Victory and Defeat

Against Fils, Medvedev found himself down a break in the third set, close to another painful defeat. Then, on match point down, Fils had a routine volley in the breaker. Instead, his shot floated just long—match over!

Medvedev, caught off guard by the mistake, erupted in an uncharacteristic celebration before quickly composing himself and acknowledging his opponent.

That moment highlighted the emotions of a player who had endured too many close losses. As Medvedev admitted:

“The more you lose matches like this, the more you lose confidence in these tight moments. If I would have lost this one, I would have felt bad.”

Winning these matches restores belief. Losing them repeatedly erodes it.

How Close Losses Affect Confidence

Confidence is everything in high-pressure moments. Players who have won tight matches in the past believe they will do it again. Those who have lost them start to doubt themselves.

Here’s how repeated close losses impact a player mentally:

  • Hesitation Under Pressure – Players start second-guessing their decisions, leading to slower reactions and missed opportunities.
  • Fear of Repeating the Pain – When past failures linger in the mind, players tighten up in similar situations.
  • Shift in Self-Perception – A once clutch player may begin to doubt their ability to handle pressure moments.

How to Overcome the Mental Toll of Close Losses

Medvedev’s reaction to his win over Fils provides a roadmap for handling the psychological effects of close losses. Here’s what competitive players can learn:

1. Reframe the Narrative

Instead of dwelling on past heartbreaks, view them as learning experiences. Medvedev understood that these matches shape confidence.

If you lost a close one, remind yourself:

✅ I was good enough to be in that position, and next time, I’ll be even better.

2. Practice Under Pressure

The best way to prepare for clutch moments is to simulate them in training. Try these drills:

  • Tie-Break Training – Play sets where every game starts at deuce or jump straight into tiebreakers.
  • Serve for the Match Simulations – Begin a practice game at 5-4 and serve as if it’s a real match situation.
  • Mental Challenges – Intentionally create scenarios where you must perform under pressure.

3. Develop a Post-Match Routine

Handling close losses properly is just as important as preparing for them. After a tough defeat:

  • Analyze Objectively – Watch the match or discuss key moments with a coach.
  • Focus on Growth – Identify areas for improvement rather than labeling the loss as a failure.
  • Reset Mentally – Avoid dwelling on mistakes. Look ahead to the next opportunity.

4. Maintain Physical and Mental Agility

Confidence in tight moments is often linked to movement. Medvedev’s resilience is built on his ability to cover the court effectively.

Improving footwork through agility drills can help players feel more in control under pressure​. Some key exercises include:

  • Side Shuffle Drills for lateral quickness​.
  • Split-Step Training to improve reaction time​.
  • Lateral Ladders to enhance coordination​.

Additionally, simple techniques such as the tennis ball squeeze have been shown to reduce choking in crucial moments​.

5. Build an Identity as a Fighter

Medvedev summed up his mindset perfectly:

“I run, I fight. Sometimes it works; sometimes it doesn’t. I was happy it worked out today.”

This attitude is key. Instead of fearing a loss, embrace the identity of a player who fights for every point, no matter the score.

Wrap-Up

Losing close matches can shake confidence, but winning them restores it. Medvedev’s victory over Fils was a reminder that persistence pays off.

The next time you find yourself in a tight moment, remember:

🔥 Every heartbreaking loss brings you one step closer to your next breakthrough.

Keep fighting, keep believing, and when your moment comes—celebrate it! 🎉

Your Attitude Doesn’t Decide the Match—You Do

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How Do You Stay Mentally Strong in Matches?

Tennis is as much a mental battle as it is a physical one. Your attitude—how you handle adversity, pressure, and momentum shifts—can either propel you to victory or hold you back. But in the end, it’s you who decides the outcome, not your emotions. The players who succeed are the ones who learn to control their mindset, stay composed, and compete with clarity.

If you want to play your best under any circumstances, mastering your attitude is essential. Here’s how you can take charge of your mental game and turn your mindset into your biggest weapon.

The Attitude Factor in Tennis

Matches aren’t won by talent alone. How you respond to challenges, handle mistakes, and manage pressure plays a major role in determining the final result.

The best players don’t let frustration, self-doubt, or negativity dictate their performance. Instead, they train their minds just as they train their strokes—building resilience, focus, and confidence so that they control their attitude rather than letting their attitude control them.

Respect Your Emotions, But Don’t Let Them Control You

“Respect your emotions, but don’t let them define your game.”

Emotions are natural, but they don’t have to dictate your actions. Great players acknowledge frustration, nerves, or disappointment, but they don’t dwell on them. Instead, they shift their focus to solutions rather than problems.

  • Accept that frustration will happen, but don’t engage with it.
  • Learn to reset quickly after mistakes.
  • Stay present—focus on the next point, not the last one.

Pro Tip: Use deep breathing exercises to calm your mind and visualization to reinforce confidence under pressure.

Play with a Positive and Focused Mindset

“You don’t have to feel good to play well, but you do have to stay focused.”

Your attitude affects your shot selection, footwork, and decision-making. When you let negativity take over, your footwork slows, racket preparation lags, and you start playing defensively.

To keep your focus sharp:

  • Use positive self-talk – Replace “I always miss that shot” with “Next time, I’ll adjust.”
  • Keep your body language strong – Walk confidently, even after losing a point.
  • Commit to every shot – Second-guessing leads to hesitation, which leads to errors.

Key Takeaway: Confidence comes from action. Keep moving forward, point by point.

Control What You Can, Let Go of What You Can’t

Tennis is unpredictable. Bad calls, net cords, tricky opponents—many things are outside your control. The key is to focus on what you can control:

OUT OF YOUR CONTROL IN YOUR CONTROL
Opponent’s game Your shot selection
Crowd noise Your breathing and focus
Line calls Your reaction and next shot
Match conditions Your footwork and energy

The players who succeed aren’t those who avoid problems but those who handle them with composure.

Tip: Frustration is wasted energy. Channel it into determination instead.

Master Your Body Language and Presence

How you carry yourself on the court affects not only your own mindset but also your opponent’s perception of you.

  • Stand tall, even after errors.
  • Avoid slumping, shaking your head, or showing frustration.
  • Take deep, controlled breaths between points.

Your opponent is watching for signs of weakness. Show confidence, and you’ll have an edge even before the next point starts.

Adjust Your Strategy Instead of Complaining

If something isn’t working, adapt instead of reacting emotionally.

  • Struggling with consistency? Add more margin to your shots.
  • Opponent dominating with power? Mix in slices and change the pace.
  • Feeling rushed? Use deep, high balls to slow the game down.

The players who adjust are the ones who win. Excuses don’t change the score—smart adjustments do.

Stay Mentally Tough When It Matters Most

The difference between winning and losing often comes down to who handles pressure better. Here’s how to train mental toughness:

  • Pre-shot routines keep you focused and prevent rushing.
  • Positive self-talk helps you stay confident under pressure.
  • Deep breathing calms your nerves before big points.
  • Focus on your strengths instead of your opponent’s game.

Key Takeaway: Tennis is about problem-solving. Stay engaged, stay adaptable, and keep believing in yourself.

Final Takeaways: How to Control Your Attitude and Win More Matches

  • Accept that emotions will come and go—focus on staying composed.
  • Control your body language and mindset, no matter the score.
  • Stay solution-oriented—if something isn’t working, adjust.
  • Confidence comes from action—keep moving forward.
  • Stay mentally tough in pressure moments—trust your preparation.

You Decide the Match, Not Your Attitude

Your attitude doesn’t define your match unless you let it. The best players don’t play well because they always feel great—they play well because they know how to stay composed, problem-solve, and compete with a clear mind.

Next time you step on the court, remember: You decide the match. Not your emotions. Not your frustrations.

It’s about You!

The Tennis Detective: How to Figure Out Your Opponent’s Game Fast

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A Step-by-Step Guide to Scouting in Tennis

Like most players, Manly Badge players excel in social play and perform well against familiar opponents. However, they often struggle when facing an unknown challenger or dealing with match pressure.

One of the biggest keys to competitive tennis is quickly analyzing your opponent—before they analyze you. If you focus too much on protecting your own weaknesses, you may miss valuable opportunities to exploit theirs.

So, how do you assess an unfamiliar player on the other side of the net? Here’s how to become a tennis detective.

1. Identify Their Playing Style

Before the match starts, take a moment to observe them during warm-up. What shots do they favor? How do they move? Here are some key playing styles and how to recognize them:

  • Aggressive Baseliner – Big ground strokes, rarely comes to net, loves dictating with power.
  • Counterpuncher – Quick and patient, retrieves everything, waits for your mistake.
  • All-Court Player – Comfortable everywhere, mixes things up.
  • Serve-and-Volleyer – Rushes the net often, looks for quick points.
  • Pusher/Moonballer – Defensive, consistent, and willing to frustrate you with slow, high balls.

Knowing their general style helps you anticipate patterns in their game.

2. Test Their Weaknesses Early

In the first few games, probe different aspects of their game to see where they struggle.

Here’s how:

  • Hit to Both Sides: Do they have a weaker wing? Most players have a weaker backhand, but some may struggle with high forehands or low slices.
  • Short Balls: Are they comfortable moving forward? Some players hate coming to the net.
  • Heavy Topspin vs. Slice: Do they prefer pace, or does junk bother them?
  • High Ball to Backhand: Many players with extreme grips (like a Western forehand) struggle with high backhands.
  • Low & Short Slice: See if they can handle an off-pace ball that forces them to bend and move up.

If you find something they dislike, exploit it early and often.

3. Watch Their Footwork & Court Positioning

Footwork tells you a lot about a player’s strengths and weaknesses. Look for:

  • Slow first steps – Indicates they may struggle with quick changes of direction.
  • Heavy reliance on crossovers vs. split steps – If they don’t split-step well, you can rush them with deep shots and sudden drops.
  • Baseline vs. Inside the Court – If they hug the baseline, they likely prefer taking balls early. If they drift way behind, they might be defensive and vulnerable to drop shots.

Good footwork allows players to compensate for weaknesses—bad footwork exposes them.

4. Observe Their Serve & Return

  • Where do they serve on big points? If they have a “go-to” spot under pressure, note it for later.
  • Second serve strength: Attack weak second serves early in the match to put pressure on them.
  • Returning style: Are they aggressive or defensive? If they chip/block returns, serve and volley occasionally.

5. Gauge Their Mental Game

Tennis is as much mental as physical. Look for signs of frustration, hesitation, or negative self-talk. Some clues:

  • Anger after mistakes – They may tilt if you frustrate them.
  • Rushing between points – They want to play fast—slow things down to throw them off.
  • Excessive bouncing before serve – Nervous players often over-routine.

If they seem mentally fragile, keep them under pressure by staying consistent and forcing them to hit extra shots.

6. How Do They Play Big Points?

Pay attention to what they do at 30-30, deuce, or break points.

Some players go conservative, others try to blast winners. If they have a pattern, use it against them.

7. Stop Worrying About Your Own Weaknesses

Many players get so wrapped up in hiding their weaknesses that they forget to attack their opponent’s.

Instead of protecting yourself, focus on making them uncomfortable.

  • If you have a weak backhand, don’t just camp on your forehand. Find a way to make your opponent’s weaknesses more relevant than yours.
  • If your serve isn’t great, vary placement. Disrupt their timing rather than trying to overpower them.
  • If they attack your net play, use passing shot traps. Stand a little closer to the baseline to bait them forward and then lob.

Every match is a puzzle. The sooner you solve it, the sooner you can impose your game.

The best players in the world don’t just play their best tennis—they make their opponent play their worst.

That’s your job.

 

Mastering The Inner Game

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Rublev: A Case Study in Mastering the Inner Game

Andrey Rublev, a top-10 ATP tennis player, has long been known for his fiery on-court demeanor, often directed inward in bouts of self-flagellation. However, his journey from emotional turmoil to a newfound sense of control in 2024 is a remarkable case study in personal and professional growth.

This post explores:

  • His struggles with anger management
  • The setbacks that shaped him
  • The mindset shift that led to his Qatar Open victory

Whether in tennis or life, mastering our inner game is key to long-term success.

A Year of Emotional Volatility

Rublev’s emotional struggles reached a breaking point in February 2023 at the Dubai Tennis Championships. Frustrated by a controversial call, he lashed out at a line judge, leading to:

  • Disqualification from the match
  • Loss of prize money and ranking points
  • Public scrutiny for his emotional outburst

That was just the start. His 2023 season saw:

  • A Masters 1000 win in Madrid while battling a throat abscess
  • A meltdown at the French Open, where he smashed his racket, hit himself, and admitted to “tanking” a set
  • A shocking first-round exit at Wimbledon, leading to depression and emotional exhaustion

“I could not take it anymore,” Rublev admitted. “And I exploded after Wimbledon completely.”

The Turning Point: A New Perspective

After months of emotional struggles, Rublev finally took steps toward change:

  • Started working with a psychologist
  • Came off antidepressants, which he said made a big difference
  • Sought guidance from Marat Safin, a former world No. 1

Instead of being his own worst critic, Rublev began practicing self-acceptance.

“Before, I wasn’t realizing how it looks from the outside. But now, I understand it’s not that difficult to be less hard on yourself.”

This shift was noticeable in his return to Dubai in 2024, where he showed better emotional control—an evolution that would be tested at the Qatar Open.

Victory in Qatar: A Symbol of Growth

At the Qatar Open, Rublev faced intense pressure, particularly in the quarterfinal against Alex de Minaur, where he:

  • Missed seven match points before closing the match
  • Laughed instead of breaking down after nearly blowing a 5-2 lead
  • Practiced deep breathing during changeovers to stay composed

He eventually defeated Jack Draper in the final. Instead of focusing on frustration, he celebrated his mental resilience:

“I played at a good level. In some moments, I was really good mentally and didn’t let frustration get over me.”

Rublev likened his fresh perspective to the excitement of testing out a new car:

“It’s like, let’s say you’re excited about a new car. It’s like I’m going to test it, see how it’s going to feel. Those are the kind of feelings I’m having now.”

Key Lessons: How Rublev Changed His Mental Game

1. Recognizing Emotional Triggers

He realized that being too hard on himself wasn’t helping his performance—it was actually making it worse.

2. Seeking Professional Support

Working with a psychologist and mentors gave him the tools to shift his mindset.

3. Developing Self-Compassion

Instead of self-punishment, he learned to reset and refocus after mistakes.

4. Using Humor and Breathing Techniques

By laughing at frustrating moments and practicing deep breathing, he avoided emotional spirals.

5. Reframing Setbacks as Growth Opportunities

Instead of blaming bad luck, he analyzed failures to learn from them.

“If you try not to lie to yourself and realize what you can learn from bad moments, then you get the biggest lesson out of it.”

A New Mindset for the Future

Rublev’s Qatar Open victory is more than just another title—it represents his transformation into a mentally stronger competitor.

  • He no longer defines himself by his mistakes
  • He understands the power of emotional resilience
  • He is excited to see how this mindset will shape his future matches

Rublev’s journey reminds us that whether in tennis or life, mastering our inner game is key to long-term success.

Read more: Angels & Demons on Court

Getting in the Zone: The Travis Kelce Playbook for Success

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Getting in the Zone: Inside the Mind of Chiefs Star Travis Kelce

Introduction

📌 Travis Kelce, the Kansas City Chiefs’ star tight end, is known for his unique approach to preparation and relentless dedication to the game. During practices, Kelce often isolates himself, mentally rehearsing plays and movements—a habit that his teammates and coaches recognize as integral to his success.

Despite his fame, including a high-profile relationship with Taylor Swift and numerous off-field opportunities, Kelce remains deeply committed to football and intends to continue playing at an elite level.

Applying Kelce’s Work Ethic to Tennis

Travis Kelce’s approach to football—his mental focus, relentless preparation, leadership, and longevity—translates well into competitive tennis. Here’s how tennis players can integrate his mindset and training habits into developing their own game:

📌 1. Mental Preparation: Visualizing & Practicing in Your Own Zone

✅ Shadow Swinging & Visualization – During downtime or warm-ups, practice cross-over steps, footwork patterns, and swing mechanics without the ball.

✅ Silent Rehearsals – Before matches, visualize different point scenarios (e.g., defending against a big server, executing a drop shot, or constructing a point on a slower surface).

✅ Between Points Reset – Use the time between points to refocus mentally, just as Kelce locks into his zone when waiting for the offense to take the field.

💪 2. Relentless Training & Competitive Edge

✅ Commit to Consistent Drills – Work on footwork patterns, agility, and stroke repetition—even when you’re not in full practice sessions.

✅ Embrace the Hard Days – If Kelce fights through fatigue in practice, tennis players should train through slight discomfort (e.g., continuing drills when mentally drained).

✅ Match Simulation in Practice – Create match-like intensity in training sessions so that match-day nerves don’t affect execution.

🎾 3. Leadership & Holding Others Accountable

✅ Doubles Leadership – In doubles play, communicate effectively, encourage your partner, and take responsibility for keeping team energy high.

✅ Being a Mentor – If you train with juniors or less experienced players, lead by example by keeping high intensity in practice.

✅ Setting the Standard – Just as Kelce refuses to let younger players coast, demand effort from yourself and training partners.

🏆 4. Staying Hungry Despite Success

✅ Avoid Complacency – Whether you’ve won a club tournament or reached a new ranking, immediately set new goals.

✅ Long-Term View – Like Kelce, focus on the longevity of your career by maintaining proper conditioning and avoiding burnout.

✅ Champion’s Mindset – Tennis legends like Novak Djokovic and Rafael Nadal mirror Kelce’s hunger—always finding ways to improve and never settling.

🔥 5. Handling High-Stress Moments

✅ Control Emotions – Channel frustration into positive intensity rather than letting it spiral into unforced errors.

✅ Use Pressure to Elevate Performance – Train to perform your best in tiebreaks, match points, and clutch situations.

✅ Psychological Resilience Drills – Implement routines like deep breathing, positive self-talk, and mindfulness to stay composed under pressure.

🩺 6. Physical Durability & Longevity

✅ Tennis-Specific Strength & Agility Training – Work on lower-body strength for explosive movement and upper-body endurance.

✅ Recovery & Injury Prevention – Incorporate stretching, yoga, hydration, and proper nutrition to extend your career.

✅ Footwork Mastery – Small prep steps, explosive first steps, and recovery steps are essential for maintaining an elite level.

💡 Final Thoughts

🎯 Just like Kelce, tennis players should strive to stay in their “own zone,” push boundaries, and refuse to settle for anything less than excellence.

Embrace the mental toughness, work ethic, and competitive drive that define Kelce’s career, and bring them onto the tennis court—because success is built through consistent effort, preparation, and an unshakable mindset.

Getting from Good to Great: Lessons from Rory McIlroy

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Your greatest opponent is the doubt in your own mind.

Rory McIlroy’s recent success at Pebble Beach offers a powerful lesson for tennis players striving to elevate their game. He candidly admitted:

“I think for me it’s always the mental side of it. That probably is the biggest barrier between me being good and being great.”

At the highest level, everyone has skills, fitness, and strategy—but what separates good players from champions is their ability to:

✔ Handle pressure
✔ Adapt to different conditions
✔ Trust their game when it matters most

💡 In this post, we’ll break down McIlroy’s journey and draw key parallels to tennis, helping you unlock the next level of your game.

1️⃣ Mental Resilience: Breaking the Barrier to Greatness

McIlroy has always had the physical skills to win, but mental roadblocks held him back under pressure. Tennis players experience the same thing—when a match gets tight, nerves take over, leading to errors at critical moments.

🎾 The Tennis Connection

  • Choking under pressure is a top reason talented players lose big matches.
  • Pre-match preparation & breathing exercises help maintain focus.
  • The “tennis ball squeeze” technique has been scientifically proven to reduce stress.

✅ Pro Tip: Develop a mental routine before big points. Whether it’s deep breathing, visualization, or repeating a confidence-boosting phrase, find what works for you.

2️⃣ Adaptability: Mastering All Surfaces & Opponents

McIlroy’s breakthrough came when he adapted his game to different course conditions:

“I can win on different venues, different tests, firm courses, soft courses, windy, calm, rain, long golf courses, short golf courses.”

🎾 The Tennis Connection

Champions in tennis do the same—they adjust their style for different court surfaces:

✔ Hard courts: Focus on aggressive baseline play and explosive movement.
✔ Clay courts: Work on patience, endurance, and heavy topspin.
✔ Grass courts: Master low slices and quick net play.

✅ Pro Tip: Train in different environments and against a variety of playing styles to become a well-rounded competitor.

3️⃣ Footwork: The Tennis “Short Game”

McIlroy’s struggles weren’t about hitting the ball—but fine-tuning his short game and decision-making. The same applies to tennis:

⚡ If your footwork is even slightly off, your shot quality suffers.

🎾 The Tennis Connection

  • The cross-step is like a golfer’s setup before a swing—it prepares for explosive movement.
  • First-step acceleration is crucial—being half a step slow can turn a winning shot into a defensive rally.
  • Multi-directional footwork drills ensure movement efficiency on all surfaces.

✅ Pro Tip: Work on cross-step timing before every point and incorporate eye-foot drills into training.

4️⃣ Building Championship Habits

McIlroy’s consistency didn’t happen overnight—it was built through small, disciplined habits over time. This mirrors James Clear’s Atomic Habits philosophy:

✔ Success isn’t about huge leaps—it’s about tiny improvements repeated daily.

🎾 The Tennis Connection

To become a championship-level player, implement winning habits in your training:

📝 Create a pre-match routine that locks in focus and confidence.
🔥 Train under pressure—simulate tiebreakers and tough serving situations.
📊 Analyze losses & track progress instead of just playing matches.

✅ Pro Tip: Make small, consistent improvements instead of waiting for a breakthrough. Use a training journal to track progress.

🏆 Mindset: The Difference-Maker

McIlroy’s transformation wasn’t about swinging harder—it was about developing the mindset of a champion.

🎯 Mental toughness matters more than physical skill at the highest level.
🔄 The ability to adapt separates great players from talented competitors.
👟 Footwork and preparation are the foundation of success.
💡 Championship habits—practiced daily—define long-term success.

🎾 Next time you step on the court, remember this:

Your greatest opponent isn’t the player across the net—it’s the doubt in your own mind.

💡 Train your mind as much as your strokes, and you’ll see the results on the scoreboard.

It’s Okay to Miss When You’re Doing the Right Thing

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It’s Okay to Miss When You Commit to the Right Shot

A Stellar Start, but Missed Opportunities

During his Australian Open semifinal, Ben Shelton played an electrifying first set, using tactical variety to unsettle Jannik Sinner and push him out of his comfort zone. The tension in Sinner’s camp was evident—they were bracing for a battle. Shelton even found himself in a commanding position during the tiebreak, only to let two crucial opportunities slip away when he hesitated on short balls where he could have pulled the trigger.

In these moments, commentator Jim Courier offered a golden piece of advice:

“It’s okay to miss when you’re doing the right thing.”

Why This Advice Matters

Courier’s words resonate deeply with players at every level of tennis. They emphasize that mistakes aren’t inherently bad—what matters is the intent behind your shot. The best players in the world know that success doesn’t come from avoiding errors but from committing to the right decisions, even when they don’t lead to immediate success.

Lessons for Tennis and Beyond

Courier’s insight applies not just to tennis but to life as well. Here’s how:

  • Commit to the Process: Growth happens when you trust your instincts and make bold decisions, even if the result isn’t perfect.
  • Focus on Intent, Not Outcomes: The process of making the right choices consistently leads to long-term success.
  • Learn from Mistakes: Errors made with the right intent can be invaluable learning opportunities, helping you refine your instincts for the future.

These moments of commitment, where you take calculated risks despite the pressure, are what separate the good from the great—not just in tennis but in any endeavor.

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.