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How to Stop Being Nervous Before a Tennis Match?

The Tennis Wizard
4 min read

How to Stop Being Nervous Before a Tennis Match?

Most athletes do well in practice when they are calm, but their game worsens in a match. 

Many players have difficulty mastering both the technical and physical components of playing as they lack mental toughness in tennis

To perform at your best during a tennis match, you need to learn how to relax, control your anxieties, and stay focused. 

While serving, players may quickly recover their composure and concentration since they are in charge of the game. When a player is tense, they tend to hurry their serves or go right into the next point before they've had a chance to calm down. 

Before serving, it's a good idea to create a ritual of your own and keep your tennis mental health in place. Three easy bounces of the ball might be all that is needed to get things moving in the right direction. It's always a good idea in tennis mental training to take a few moments to breathe and refocus your mind. 

When you're learning anything new, you may have to think about what you're doing, but the process eventually becomes automatic.  

Listed below are the tips to calm yourself before a tennis match. 

1) Repetition And Rituals 

A typical symptom of nervousness is hurrying, which may be alleviated by resetting your thoughts and calming down. "Ritual" doesn't mean something religious or superstitious in this context. Instead, it means setting up a little routine that helps you get back to your normal state and control your anxiety in tennis

The better you can play without consciously thinking about it, the better it will be with the help of mental training for tennis. Players practice their shot selection in the weeks and months leading up to a match, making sure that they feel good with certain patterns. The more you've practiced them, the more likely you are to execute them without overthinking. 

2) Concentrate On Your Emotional And Physical Well-Being

The player who understands how to play, has the technique, and is in good physical shape, but lacks mental toughness in tennis maybe ill-prepared for a the close moments in a match. In tennis, it's important to be psychologically and physically ready and focused on the action simultaneously for mental health sport.  

When you're physically and psychologically concentrated, you'll be better able to hit the ball with shape and pace. 

3) Being Present in the Moment 

Let go of your past mistakes, shake them off, and focus on the present.  Forget about the future and concentrate on what is happening in the present. If you ever feel yourself drifting off track and contemplating things from the past or future, take advantage of the time in between points to refocus and get back on track. 

4) Practice, Practice & More Practice 

The more you practice, the easier it will be to maintain control of your emotions during a match as you develop your technique and game. Frequent match play lessens the pressure on any one match. 

Before, during, and after a match, you should also practice relaxation methods such as deep breathing, which will calm your mental health sport

Don't give up if your anxiety in tennis interferes with your performance at first; you will progressively improve your ability to manage them with practice. 

5) Accept Nervousness as a Natural Phenomenon 

It's essential to accept and acknowledge that nervousness is a normal part of our tennis game. It is the first step in dealing with anxieties. 

If you are worried before a match, there is nothing wrong with you. Nervousness is an integral component of the game affecting even the world's top players. 

Because of how tennis matches work, anxiety is an inherent part of the experience. As a result, even a tiny amount of pressure motivates you to improve your performance. Failure to respond to your opponent's shots might lead to feelings of worry and anxiety over the game's fate. 


The research on “How to not feel nervous before a tennis match" says that nervousness before a tennis match is unavoidable and expected. These anxieties may even help you improve your game. However, you can take steps before, during, and after the game to keep tennis mental health under control. 

Physical and psychological attention is necessary. Strategies such as bouncing the ball a few times before serving to get your attention to the current moment and reclaim your focus can help maintain anxiety and mental toughness in tennis

Finally, consider playing a few games to familiarize yourself with the sensation and understand how to deal with it while incorporating your style. Remember that the issue isn’t nervousness, but how you respond to it.

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The Tennis Wizard
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The Tennis wizard is the world’s only mental tennis and tennis player journey management software platform that combines expert intervention and machine learning to accelerate and invigorate tennis player journey. If you are looking to improve your UTR (Universal Tennis Rating), ITF junior ranking, or NTRP rating as an adult, you are on the right platform. We also help tennis providers run their business operations professionally like a corporation all from their phone using our platform. Our wide range of services includes video consultation, custom care plans, accountability daily reminders, health tracking, tennis community, secured and private 1-on-1 chat with health coaches, secured payment etc. Our primary aim is to build strong mental health in our junior and adult tennis players. Our experience health coaches will help you to gain mental health advantage over your competitors.


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