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!
15°C
Ball Watching: A Game-Changer in Tennis
/in News, Whisperer/by RobThe Art of Ball Watching: A Game-Changer in Tennis
One of the most fundamental yet overlooked skills in tennis is truly watching the ball—not just seeing it, but reading it with intent. This skill separates good players from great ones, allowing them to anticipate, react, and execute with precision.
Take a look at this incredible moment between Coach Conchita Martínez and Mirra Andreeva—a perfect example of training this crucial skill. Their focus, coordination, and commitment to ball tracking translate directly into match success.
Source: Getty Images
Mastering Ball Tracking
To improve your ball-watching ability, focus on these key principles:
🔹 Focus on the Ball from the Toss to Contact
🔹 Use Peripheral Vision for Court Awareness
🔹 Read the Spin, Speed, and Trajectory
🔹 Soft Eyes vs. Hard Eyes
Why We Prioritize Ball Watching in Training
This explains why our Sunday sessions typically start with developing ball-watching skills. Before players work on technical or tactical aspects, we emphasize improving their ability to track the ball effectively.
A well-trained eye leads to:
✔️ Better shot preparation
✔️ Cleaner execution
✔️ More consistent performance under pressure
The Importance of Ball Watching as You Age
Maintaining strong ball-watching skills becomes even more crucial as players age. It helps compensate for any decline in reaction time and ensures better anticipation and shot execution.
Final Takeaway
Watching the ball is not just a basic skill—it’s a game-changer. Work on it consistently, and you’ll see improvements in timing, consistency, and overall performance on the court.
BALL WATCHING: FOREMOST OF THE THREE KEY ELEMENTS
The Fragility of Tennis Confidence: How Close Losses Shape a Player’s Mentality
/in News, Psychology, Whisperer/by RobMedvedev: 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:
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:
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:
3. Develop a Post-Match Routine
Handling close losses properly is just as important as preparing for them. After a tough defeat:
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:
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:
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! 🎉
Micro-Dosing Strength Training
/in Ask the Pro, News/by RobMicro-Dosing Strength Training for Tennis
Why Micro-Dosing Works for Tennis Players
Tennis is a sport that requires a combination of:
Traditional weightlifting programs often lead to muscle soreness and prolonged recovery periods, which can interfere with on-court performance. Micro-dosing solves this by spreading strength work across the week in short, controlled doses, ensuring consistent progress without overloading the body.
How Micro-Dosing Strength Training Applies to Tennis
1. Frequency Over Volume
2. Low-Intensity, High-Quality Movements
3. Functional Strength for Tennis
Micro-dosing workouts should focus on tennis-specific movements to enhance performance and prevent injuries.
Benefits of Micro-Dosing Strength Training
This method keeps tennis players strong, agile, and resilient, ensuring they can compete at their highest level without compromising recovery.
The Challenge of Longevity in Tennis & Soccer
/in Goss, News/by RobThe Challenge of Longevity in Elite Sports
Elite athletes in sports like soccer and tennis push their bodies to the limit season after season, facing relentless schedules, high-intensity competition, and mounting injury risks. With minimal recovery time and rising expectations, the challenge is no longer just about reaching peak performance—it’s about sustaining it over a long career.
As both sports continue to evolve in speed and intensity, longevity now depends on cutting-edge training adaptations, personalized recovery strategies, and psychological resilience.
So, how can modern athletes extend their careers while preserving their physical health and mental well-being?
Coping with a Relentless Schedule
Both professional tennis and soccer place extreme physical and mental demands on athletes due to their packed competition schedules. While these sports differ in structure—tennis as an individual, year-round sport and soccer as a team-based league format—they share similar challenges in managing fatigue, preventing injuries, and optimizing performance.
1. Match Overload and Limited Recovery
✅ Common Challenge: High match volume leads to muscle fatigue, overuse injuries, and burnout, requiring careful workload management.
2. Injury Risks and Physiological Toll
✅ Common Challenge: Both sports demand explosive speed, agility, and endurance, making conditioning and injury prevention crucial for career longevity.
3. Training Adaptations
✅ Common Strategy: Both sports rely on sports science and individualized training plans to balance recovery, injury prevention, and sustained performance.
4. Performance Monitoring and Technology
✅ Common Approach: Real-time data analysis, biomechanics, and sports science help athletes optimize performance and avoid injuries.
5. Mental Fatigue and Burnout
✅ Common Challenge: Psychological resilience is key. Strategies like mindfulness, visualization, and mental conditioning help players maintain focus and avoid burnout.
Final Thoughts: The Key to Longevity in Elite Sports
Both soccer and tennis demand:
While soccer players contend with a congested fixture calendar, tennis professionals must navigate a year-long season with no real downtime.
The key to longevity lies in smart recovery, scientific training adaptations, and mental resilience. As athletes continue pushing their bodies to the limit, finding sustainable solutions for performance and recovery will define how long they stay at the top.
Why This Matters for Athletes and Coaches
✅ Understanding sports science, injury prevention, and mental conditioning can prolong careers.
✅ Implementing smarter training and recovery strategies can enhance long-term performance.
✅ Monitoring workload and psychological well-being is just as critical as physical fitness.
As the demands of elite sports evolve, staying at the top requires more than talent—it demands a strategy for longevity.
Badge Gradings Posted
/in News, Tournaments/by RobSydney Badge has announced final gradings for the 2025 season.
Click here for Gradings.
Your Attitude Doesn’t Decide the Match—You Do
/in Psychology, Whisperer/by RobHow 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.
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:
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:
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.
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.
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:
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
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!
Sydney Badge Starts
/in Badge/by RobDraws available March 19.
Forster Seniors
/in Tournaments/by RobDates tbc.
MLTC Senior Championships
/in Tournaments/by RobEvents will be played over two consecutive weekends starting this Saturday 01/02 March. All events will be a round robin format, please check the links below for draws, dates and match times.
40+ Mens Doubles – Group 1
40+ Mens Doubles – Group 2
Combined 100 Mixed Doubles – Group 1
Combined 100 Mixed Doubles – Group 2
40+ Women’s Doubles
60+ Mens Doubles
Vale, Fred Stolle
/in Goss, News/by RobVale, Fred Stolle
The tennis world bids farewell to Australian great Fred Stolle, who has passed away at the age of 86. A pivotal figure in the golden era of Australian tennis during the 1960s, Stolle made an immense impact both as a player and later as a respected commentator.
A Fierce Competitor and Grand Slam Champion
Nicknamed “Fiery Fred,” Stolle was known for his relentless drive and competitive spirit. He reached five Grand Slam singles finals before finally breaking through in 1965 at the French Championships, defeating fellow Australian Tony Roche on clay—his least preferred surface.
A year later, he captured the U.S. Championships title at Forest Hills, overcoming John Newcombe in an all-Australian final. This victory saw him rise to the world No. 1 ranking before turning professional.
A Doubles Icon
While his singles achievements were impressive, Stolle’s dominance in doubles was unparalleled. He won 17 Grand Slam doubles titles, securing all four major championships in his career. His partnerships with Roy Emerson, Bob Hewitt, and Ken Rosewall helped define an era where Australia was at the pinnacle of world tennis.
Additionally, Stolle won seven mixed doubles Grand Slams, playing alongside legends such as Margaret Court and Lesley Turner Bowrey.
Davis Cup Heroics
Stolle played a crucial role in Australia’s Davis Cup triumphs in 1964, 1965, and 1966. His unforgettable five-set victories in high-stakes matches showcased his resilience and ability to perform under immense pressure.
In 1964, with Australia trailing 2-1 against the United States, Stolle’s five-set win over Dennis Ralston kept his country’s hopes alive. The following year, he led the charge in Sydney, defeating Spain’s Manolo Santana in another grueling battle.
A Mentor and Commentator
After retiring from professional play, Stolle transitioned into coaching, guiding Vitas Gerulaitis to the 1977 Australian Open title. His deep knowledge of the game and sharp tactical mind also made him a sought-after television commentator.
His insightful analysis and engaging storytelling helped educate and entertain generations of tennis fans worldwide.
A Personal Memory
I had the pleasure of playing against Fred several times and often caught up with him in the U.S. when he was playing in World Team Tennis.
The last time I saw him was several years ago at the Manly Golf Club. A friend of mine, eager to meet him, asked for an introduction. Gracious as ever, Fred came over and spent 15 minutes in gentle conversation, sharing stories and making my mate feel as if they had known each other for years.
That was Fred—humble, kind, and always generous with his time.
A Lasting Legacy
Fred Stolle’s impact on tennis goes beyond titles and trophies. His dedication, sportsmanship, and contributions to the game as a player, coach, and commentator have left an enduring mark.
He is survived by his wife Pat, his son Sandon—a U.S. Open doubles champion—and his daughters Monique and Nadine.
Rest in peace, Fred Stolle.
The Tennis Detective: How to Figure Out Your Opponent’s Game Fast
/in News, Psychology, Whisperer/by RobA 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:
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:
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:
Good footwork allows players to compensate for weaknesses—bad footwork exposes them.
4. Observe Their Serve & Return
5. Gauge Their Mental Game
Tennis is as much mental as physical. Look for signs of frustration, hesitation, or negative self-talk. Some clues:
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.
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.
How Resistance Band and Medicine Ball Training Improve Power, Stability, and Precision
/in News, Tennis4Life/by RobLatest Handball Research Reveals Powerful Crossover Benefits for Tennis Performance
Passing and shooting are essential skills in handball, directly influencing a team’s success in competitive play. However, observations from the 2023 Pre-Province Championship revealed that deficiencies in these techniques often led to poor performance and missed scoring opportunities.
To address this issue, the research paper “How Does Medicine Ball Pull-Over Pass and Resistance Band Training Affect Passing and Shooting Ability? A Systematic Review on the Sport of Handball” examines the effectiveness of two training methods:
Through a systematic review of experimental and quasi-experimental studies, the paper explored how these methods improve accuracy, strength, and coordination in handball athletes.
Beyond Handball: Application to Tennis
The findings from this research extend beyond handball, offering valuable insights for tennis players who rely on precision, power, and stability in their movements.
Tennis-Specific Recommendations
1. Use Resistance Bands for Core Stability and Strength
Tennis players rely heavily on core strength for powerful serves, controlled groundstrokes, and overall balance.
Recommended Resistance Band Exercises:
2. Incorporate Medicine Ball Training for Power and Coordination
Medicine ball exercises are excellent for building explosive movements and coordination, similar to their role in improving passing and shooting in handball.
Recommended Medicine Ball Exercises:
3. Combine Both Methods for Maximum Effect
A well-rounded tennis training program should integrate both resistance band and medicine ball exercises to improve power, stability, and coordination.
Wrap
The research findings from handball training are highly applicable to tennis.
By implementing both training methods strategically and consistently, tennis players can enhance stroke precision, shot consistency, and overall athletic performance on court.
Source
Congratulations to Sofie & Pam
/in Goss, News, Tournaments/by Rob2025 Combined 100 Ladies Club Champions! 🏆
A big congratulations to Sofie and Pam on their impressive victory in the Combined 100 Ladies Club Championship today at Manly Lawn Tennis Club!
Their skill, teamwork, and determination were on full display as they battled through tough competition to claim the title.
💪 A Display of Dedication and Teamwork
Throughout the event, Sofie and Pam showcased exceptional court coverage, strategic play, and resilience under pressure. Their win is a testament to their hard work and commitment to the game. All those Sunday practices paid off!
🎉 Time to Celebrate!
Well done, ladies! Your achievement is truly inspiring, and we hope you enjoy celebrating this special moment.
🏆 Final Results:
✅ Winners: Sofie & Pam
✅ Event: Combined 100 Ladies Club Championship
✅ Location: Manly Lawn Tennis Club
A Promising Debut on the International Stage
/in Goss, News/by RobManly’s Newest International Tennis Star: Deniz
Deniz made a successful debut in Turkiye, competing in her first international tournament. Before participating, she had to pass the official Turkiye tennis accreditation, which she accomplished with ease.
In her first event, Deniz reached the quarter-finals but fell short with a 3-6, 2-6 loss. Reflecting on her experience, she shared:
This is just the beginning of what promises to be an exciting journey for Deniz. With a strong start on the international stage, there is plenty more to come!
Congratulations, Deniz—well done!
Effortless Power
/in News, Tennis4Life/by RobWhy Upper Back Mobility Matters for Tennis Players
Many tennis players experience stiffness, limited rotation, or back pain that affects their ability to generate power and move efficiently on the court. A lack of mobility in the thoracic spine (upper back) is often the root cause, leading to injuries, restricted shot power, and poor posture.
When the thoracic spine lacks flexibility, movements like serving, hitting forehands, and reaching for shots become less efficient and more injury-prone. By incorporating targeted mobility exercises, you can increase your range of motion, reduce stiffness, and enhance your overall tennis performance.
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