Playing well when you’re under significant pressure at a tennis tournament is all about controlling your focus of concentration both before AND during your matches. Discipline yourself to keep your focus on what you’re doing and why you’re doing it, and away from what you’re thinking. This, however, is far easier said than done.

So how do you learn this master skill of diverting your concentration away from your thoughts?

First and foremost, you have to understand that this is not about trying “not to think.” Trying to not think is like trying to not breathe or blink. It’s impossible! The trick is to learn to change your relationship with your “self-talk” and inner dialogue so that when it arises, your response differs from that of other tennis players.

When most tennis players hear that inner critic or “naysayer” ramping up before or during their match, they directly “engage” those thoughts because they think something is very wrong. As a result, they may believe the negativity outright; (“Yeah, I’ll probably double fault”); try to completely ignore it; or fight it with “positive” thoughts, (“No, I won’t double fault. My serves have been great in practice, and I’ve got a great training base to perform well!”). 

Your biggest adversary on the tennis court is your own mind. Negative thoughts and self-doubt can hinder your performance more than mistakes. Unfortunately, engaging with negative thinking in these ways almost invariably leads to nervousness, a loss of confidence, and worse, a diversion of concentration from where it should be – on the action and the sensation of the game. You’ll win or lose your match based on what’s going on in your head, so let’s assess some of the best ways to master the mental side of tennis.

While playing tennis is undeniably physical, many experts estimate that between 80-95% of the game is mental. Opponents talking trash, terrible weather, and even performance anxiety can all affect your mindset and mess with your game.

Understand that last-minute negativity is entirely normal. Even Grand Slam champions have these last-minute doubts bopping around in their heads. That inner critic of yours is just letting you know your nervous system is amping up for the match. To play your best tennis, you must be physiologically up for the match, and believe it or not, one sign of this happening is an increase in your thinking, even if it’s negative. Just remind yourself of this the next time you notice those negative thoughts getting louder.

Instead of freaking out pre-match because of this, immediately switch your attention to your pre-match routine. Focus on your stretching, warming up your serves, etc. Concentrate on the feeling of every movement you’re making. Feel your inhale and exhale as you stretch. Use your pre-match routine as a way to distract yourself from the distractions of your thoughts. Get more interested in what you’re doing pre-match than what you’re thinking about. When you do this, the negativity will get “softer” in your head and lose its power.

During the match, apply the same principle. Keep your concentration on the sensation of your movements, not on any thoughts that might emerge. Concentrate on tracking the ball, your breathing, and enjoying the game.

If you notice yourself being sidetracked by your thoughts, do not panic. Stay composed and swiftly reset your focus on your actions, whether this is before or during the match. Learning to allow your last-minute doubts and negativity to pass without engaging them requires patience and practice. By working on this, you will develop an elite-level mental skill that will elevate your tennis game.