Sweaty palms, an elevated heart rate and stomach butterflies can all be telltale signs of nerves before an important tennis match. To maximize performance and achieve optimal tennis performances, it’s essential that these nervous energies be managed effectively so as to reach peak performance levels on court.
This article will present several strategies to manage pre-match nerves in tennis. The first step should be identifying your triggers.
1. Take a deep breath.
Most players experience some level of prematch nerves before competition begins. It’s important to acknowledge this feeling as part of a natural part of competition; nerves indicate your commitment and can indicate you care deeply about giving your best effort during matches; however, uncontrolled nerves can compromise performance while decreasing enjoyment of playing the game.
One of the best ways to manage prematch nerves is through practicing good breathing habits. Diaphragmatic breathing – taking deep breaths from your abdomen – can help calm and relax you. Breathing deeply also provides enough oxygen for focus throughout the match.
Many tennis players, even at the highest levels, tend to restrict their breathing during competition and deny themselves vital oxygen for proper performance. This can result in muscle tension, short strokes and overall inconsistent play; diaphragmatic breathing practiced off court and used during the 25 seconds between points can help players relax, recover quickly and breathe normally during a match.
Harmonize your breathing with the ball for added focus and consistent strokes. Simply breathe in through your nose before inhaling slowly through your mouth when making contact with it, then slowly exhale out through your mouth when making contact. This will keep your strokes fluid and precise while remaining focused and focused throughout.
Focus your energy during a match on what is within your power to control, such as fitness, preparation, practice, routine and pre-point plan. Also keep in mind that tennis should be enjoyed for its social aspect rather than taken too seriously and becoming attached. Doing so may help release any tension and negative thoughts that arise and help relax into it more easily.
2. Focus on your game plan.
Settling on a game plan and keeping focus on its goals throughout can help alleviate nerves. Juniors especially may become anxious because they fear disappointing their parent or coach or that all their hard work won’t pay off; setting short term goals per point and playing to their strengths are great strategies that give something positive for them to think about and will keep negative thoughts at bay.
As part of your match preparation, it is crucial to gain an understanding of the strengths and weaknesses of your opponent so you can devise effective strategies. This may involve serving with backspin or drawing your opponent close to the net in order to create uncomfortable positions for them – the key here is setting clear goals with written documentation so you can refer back to them when needed.
Once the match begins, players can focus on what they can control by forgetting what has already happened and instead concentrating on what is taking place right now. A game plan for each point can also help, as this can be reviewed during changeovers for easy review/modification if necessary.
Focusing on irrelevant aspects can prevent players from reaching their full potential. It is vital that only focus on what can be controlled, such as your fitness level, mental preparation, practice habits and tournament schedule. Attempting to anticipate everything that might go wrong during a match could only increase stress and nerves; for this reason it is so essential that players create and adhere to an actionable game strategy during each game they play.
3. Take a break.
Nerves are an inevitable part of competition, yet they can impede a player’s ability to perform optimally. While there may not be an exact way of eliminating nervousness entirely, there are ways that can help manage it and enhance one’s game.
One strategy to help players regain focus and relax before their match or recover after playing can be taking a short break, from several minutes up to several hours, depending on each player’s individual needs. Breaks allow them to rest up after strenuous playing sessions as well as recharge their batteries after games they may have experienced recently.
Meditation or deep breathing are also good pregame strategies that can be done both prior to kickoff, and during. Doing either will put players into their parasympathetic state – which helps calm nervousness. In addition, eating well and getting plenty of restful sleep are crucial as well.
Staying hydrated is also vital; drinking water before, during, and after a game will help reduce fatigue and prevent dehydration. Eating foods rich in carbs and proteins – providing energy for play – as well as eating a variety of fruits and vegetables (which contain vitamins and minerals) is also highly recommended.
At times, it can be beneficial to take a short break from tennis – whether that be days or weeks depending on a player’s needs – in order to recharge and come back feeling motivated and prepared to put forth effort again. Many elite athletes swear by this practice as an effective means of managing pre-match nerves.
4. Relax your muscles.
Nervous players tend to tighten up during matches, leaving them less controlled in their shots and losing potential points. Finding ways to relax your muscles before every match is essential for tennis players of any level; some strategies include warming up with light cardio and dynamic stretching before each game begins, focusing on breathing techniques such as counting breaths before matches begin, and doing static stretches that lengthen out tight muscles for improved flexibility and improved lengthening of plays.
Stretching is also essential after playing and between matches in tournament play to reduce soreness and prevent injury. A great way to warm up for tennis matches would be with dynamic stretching such as:
Nerves before a match are natural and every player, including top stars, will experience nerves at some point during a match. To maximise performance and manage this nervous energy effectively. To do this, it’s essential that you understand how your body reacts to stress. For instance, when nervous, your heart rate may increase significantly and hitting the ball may become difficult. Due to this reason, it is vitally important that a thorough pre-match warm-up consisting of stretching and hitting as well as an adequate nutrition plan be undertaken prior to each match. This will enable your body to recover faster while helping ease your mind; one way of mentally preparing is imagining playing your desired game with no tension in your muscles or mind.
5. Be positive.
Positive thinking has long been recognized as a cornerstone of athletic success, including tennis. By ditching negative thoughts and self-doubt for a winning mindset, you can unleash all your potential on the court and outwit any opponent you face.
Players in a match must be able to respond positively when making errors or hearing negative remarks from opponents, taking a deep breath before reviewing what has just transpired and planning their strategy for what comes next – especially important when players find themselves trailing late in a match.
Players should strive to focus on what is in their control rather than worrying too much about scores and other players’ actions, since too much anxiety about such matters may cause one to tighten up or make uncharacteristic mistakes.
Negative self-talk is another major contributor to tennis players choking during matches. After experiencing poor performances, players may become disillusioned and become critical of themselves and their actions; often for hours or even days afterwards. Such critical thoughts prevent athletes from reflecting objectively upon their games and identifying areas for improvement; an essential part of becoming a better athlete.
If you tend to choke in matches, try these strategies for managing pre-match nerves and improving your mental game. By practicing, working out, sleeping properly and focusing on what can be controlled before each match will help decrease nerves and increase performance. If nervousness persists, try talking to teammates or listening to music as distractions until the jitters pass; talk with other teammates or simply taking some deep breaths can all be effective ways of taking a breather until your nerves pass!