Competition in junior tennis can be an enjoyable and positive experience for children when approached correctly; however, young players may experience anxiety about competing.
Nerves and pre-match jitters are normal feelings, but unmanaged they can have serious repercussions for performance. This article will present strategies for dealing with pre-match nerves in junior tennis players.
1. Take a few deep breaths
Many tennis players experience nerves before each match, which is an entirely normal part of the sport and should serve as an energy boost to help players perform at their best. When this becomes too intense and starts affecting performance negatively, however, it becomes an issue.
Mindfulness comes into play here. By practicing being mindful and staying focused solely on the present moment without distraction, players can find that their nerves begin to relax as a result and can play more relaxed.
One way to relax your nerves is by taking several deep breaths, which you can do by placing your hand on your chest and breathing in through your nose. As you inhale, feel your stomach muscles rise as you exhale through pursed lips – repeat this cycle five or ten times for maximum effect. Doing this should help ease tension.
Establish a pre-game routine. This could involve things such as deep breathing, stretching, and visualization – all excellent strategies to get into an optimal state before your match begins.
If you are suffering from extreme jitters or symptoms of anxiety, it may be beneficial to consult a counselor and see if they can offer any relief. Otherwise, don’t fret too much! Even the top athletes like Roger Federer, Rafael Nadal, Serena Williams, Novak Djokovic and Sofia Kenin get nervous before games!
Are you curious to improve your mental game of tennis? Look no further! Check out our Sports Psychology for Tennis podcast! Here, we interview experts in sport and performance psychology who use their strategies to assist tournament players, coaches and parents improve confidence and focus.
2. Breathe and Believe
Competition in junior tennis is an essential element, providing an opportunity for players to test their abilities across diverse environments while developing emotional coping skills to deal with match stressors. Unfortunately, however, many children struggle with managing the multitude of emotions involved with competing – while some find ways to manage them successfully while others struggle more in match scenarios – this may inhibit progression through rankings or enjoyment of playing the game altogether.
Anxiety can be manifested physically as fast heart rates, sweaty palms, tight shoulders and dry mouth – symptoms which are normal but potentially detrimental if they do not abate within minutes of starting an important match or game.
One effective strategy to ease pre-match jitters is breathing deeply – or diaphragmatic breathing as it’s also known. Deep breathing can help players relax before matches and tournaments by using this technique at home, on their way there or even while waiting in locker rooms and sidelines.
Another way to reduce anxiety is by setting process goals instead of outcome goals. Helping players identify a goal that is challenging but attainable may help shift their attention away from winning the event and toward performing it successfully. Instead of setting a goal like “win this event”, they could set one that requires them to serve 10 points without breaking, or play certain skills they may be having difficulty with.
3. Focus on the present
Focusing on the present moment can help players manage their pre-match jitters more successfully, keeping their thoughts from wandering off track, while remaining fully immersed in the match itself.
Devon recently told me that when she’s playing, her focus is on hitting hard shots and moving her feet effectively in order to increase success. Additionally, Devon visualizes first plays (serve placement and returning the next ball). By remaining present and keeping focused on her game, Devon can overcome nerves and remain engaged.
Young tennis players should learn to stay present to control their nerves and enhance their performance. This can be accomplished by being aware of any unwise thoughts or doubts when they arise and being able to refocus attention when distracted from tasks at hand.
One effective strategy to do so is by developing a pre-match routine that gradually helps players reach an ideal mental state for game day. This involves practicing and performing similar activities before each match to familiarise yourself with competitive environments while building confidence in control over yourself and others.
Research on motivation in tennis has uncovered many valuable findings; love of the sport, self-confidence, self-control, determination and commitment are essential qualities to performance and can be taught or modelled to young players by coaches and parents. More research must be conducted into goal achievement motivation as it relates to player development at all stages. Whether through motivation or creating an atmosphere conducive to motivation – psychological skills like these cannot be overemphasized in tennis.
4. Relax your muscles
Tension in tennis players is a common source of discomfort and may reduce mobility, leading to reduced accuracy when hitting the ball. A great way to deal with this is doing some light physical stretching before matches begins; this will loosen muscles up while relieving tension from nervous energy; it may even help divert negative or harmful thoughts away from our minds and back on target!
Keep in mind that not all jitters are equal. Prematch jitters that allow an athlete to focus on their game plan and strategy are beneficial, while negative jitters may distract from their goals and cause self-consciousness that negatively affects performance in match conditions – thus leading to negative outcomes of matches overall.
Many athletes experience some degree of nervousness prior to games or tournaments, which is completely natural; however, excessive nervousness can have detrimental effects on performance and it’s essential for athletes to recognize and manage these emotions in order to perform at their peak performance.
Progressive Muscle Relaxation has proven effective as one way of relaxing major muscle groups before an upcoming match. Simply by tensing and relaxing each major muscle group for 10-15 seconds before releasing, this technique helps ease any tension that builds in arms, legs, or back before match day.
Another helpful way to unwind before a match is working on fundamentals and swing. This can involve anything from watching the ball through from contact all the way until contact, to improving footwork – getting these components mastered before playing can lead to looser, less stiff players that ultimately improve performance.
5. Focus on your opponent
Junior tennis players often experience mixed feelings during competition – some enjoy the challenge, others can become anxious, and still others find it hard to compete at all. To reach their full potential as tennis players, children need to learn how to manage these emotions effectively and use them for good.
Child may begin to believe they are an underdog in a match and have little chance of victory, which could cause feelings of depression prior to and during play, making it hard to focus on game plan effectively and concentrate on gameplay. This mindset could make concentration difficult and result in lost concentration during gameplay.
Common errors when it comes to tennis include dwelling on past points or mistakes that were significant or poorly played, which can only make things worse by making you anxious and nervous. A better approach would be to turn back towards your opponent and the current point or shot as quickly as possible.
Last but not least, it is crucial to avoid negative self-talk and discuss your match in an optimistic manner. Anxious players tend to exaggerate matters out of proportion and this type of irrational thinking can harm performance. A player feeling nervous might say things like: “he serves 300 miles per hour.” To counter such thoughts it should be said something like: “I can beat anyone including Goran Ivanisevic”.
Players need a solid between-point routine that enables them to reach peak performance (Prime Tennis). This should include recognizing factors that contribute to poor play, devising ways to mitigate them and maintaining high intensity during points.