Tennis is one of the most mentally demanding sports. You're alone on court, sometimes for hours. There are no substitutions, no time-outs, and no teammates to share the burden. Every point is yours to win or lose.
In 2025, mental training is no longer optional at any competitive level. Visualisation, focus techniques, and emotional regulation are standard parts of player development.
The Pressure of Points
Not all points carry equal weight:
Big points: Break points, set points, and match points create unique pressure. Players who perform well on big points often win matches despite losing more total points.
First point of games: Statistical analysis shows winning the first point of games correlates strongly with holding serve. Start well.
Momentum points: After winning several points in a row, the next point determines whether momentum continues or shifts.
Understanding point value helps players allocate mental energy appropriately. Not every point deserves the same intensity.
Focus Management
Sustaining focus for an entire match is impossible. The key is focusing at the right moments:
Between points: This is recovery time. Look away from the court, slow your breathing, reset mentally. Don't replay the last point or worry about the next.
Pre-point routine: A consistent routine before each point triggers focus. It might include bouncing the ball a set number of times, adjusting strings, or a specific breath pattern.
During the point: Complete focus on the ball and opponent. No internal dialogue about technique or score.
Between games: Changeovers are for physical and mental recovery. Don't over-think.
Emotional Regulation
Tennis produces intense emotions - frustration, elation, anger, fear. Managing these is crucial:
Acknowledge emotions: Suppressing emotions doesn't work. Recognise what you're feeling without judgement.
Physical release: Use the time between points for controlled physical release - a fist pump, a deep breath, a bounce on the toes.
Refocus quickly: The key isn't avoiding emotion but returning to neutral quickly. The best players have short memories for bad points.
Body language: Even if you feel discouraged, maintain confident body language. Opponents read body language; so does your own brain.
Visualisation
Mental rehearsal improves performance:
Pre-match visualisation: Before matches, visualise yourself executing well. See specific shots, feel the contact, imagine successful outcomes.
Tactical visualisation: Visualise your game plan working. If you plan to attack the backhand, see yourself doing it successfully.
Recovery visualisation: Visualise yourself handling difficult situations - coming back from a set down, saving match points, weathering a momentum swing.
Daily practice: Even 5-10 minutes of daily visualisation builds the mental patterns that transfer to competition.
Pre-Performance Routines
Consistent routines create mental stability:
Pre-match routine: What you do in the hours before a match should be consistent. Meal timing, warm-up structure, music choices - consistency reduces anxiety.
Serve routine: A consistent pre-serve routine triggers focus and creates rhythm. Most pros have detailed rituals.
Return routine: Less obvious but equally important. How you prepare to receive serve affects readiness.
Dealing with Adversity
Matches rarely go perfectly. Mental toughness shows in adversity:
Bad starts: Losing the first set isn't losing the match. Many matches are won from behind.
Bad calls: Perceived injustice derails many players. Accept that some calls will go against you and move on.
Physical discomfort: Playing through minor discomfort is often necessary. Mental strategies can reduce the impact of physical issues.
Weather conditions: Wind, heat, and other conditions affect everyone. The player who adapts mentally wins.
Key Coaching Points
- Focus is a skill that improves with practice - train it deliberately
- Not all points are equal - allocate mental energy accordingly
- Emotions are natural but must be managed quickly between points
- Visualisation is a powerful tool accessible at any level
- Consistent routines create mental stability under pressure
