Coaching

How to Conquer Your Nerves and Win

In tennis, the battle is as much mental as it is physical. From pre-match jitters to mid-match collapses, nerves can take control and threaten your chances of victory. The ability to overcome those moments of doubt and adapt your strategy under pressure is often the difference between winning and losing. Here’s how you can make mental toughness your greatest strength.

The Impact of Nerves on Performance

Nerves can cripple even the most talented players:

  • Increased errors often follow a strong start as self-doubt creeps in.
  • Once-dominant strokes falter, with consistency and power vanishing under pressure.
  • Serving, particularly under stress, can become unreliable, with double faults appearing at the worst possible moments.

For example, one match analysis revealed how an early leader hit significantly fewer winners and committed 40 errors as their nerves took hold.

How to Overcome Nerves

Success under pressure comes down to preparation and mindset:

  1. Focus on Small Victories: Winning one critical game or saving a break point can shift momentum in your favour. Stay present and celebrate these small wins.
  2. Stick to Your Strengths: Trust your natural game and avoid overcompensating for mistakes. If your forehand is your weapon, keep using it.
  3. Control Your Serve: In high-pressure moments, prioritise placement and spin over sheer power to avoid costly errors.

Adaptation is Key

As matches progress, your ability to adjust tactics can neutralise your opponent’s strengths:

  • Extend Rallies: Lengthening points to wear down opponents is a proven strategy, especially when they rely on quick points.
  • Exploit Weaknesses: If your opponent struggles at the net, lure them forward with shorter balls or drop shots.

One five-set analysis showed rally lengths nearly doubling as a player adapted to grind down their opponent, shifting the dynamic of the match entirely.

Build Mental Resilience

  1. Simulate Pressure Scenarios: Practise serving under simulated match conditions, imagining high-stakes moments.
  2. Visualisation Techniques: Picture yourself overcoming obstacles and executing your game plan in tough situations.
  3. Condition Your Mind and Body: Physical fitness complements mental toughness; when your body is prepared, your mind can focus on execution.

Last words

Have you experienced those “super, super tight” moments in your game? How did you overcome them—or how might you next time? Share your journey and inspire others to embrace the mental side of tennis.

Your game, your story—keep playing.