5 Tips For Mental Toughness On the Court

We've all had that moment where you're in the middle of a set tiebreaker and you start playing like you were just born yesterday and seem to forget how to even hold your racquet. Luckily this is easily combattable. Here are 5 steps you can take to help yourself stay calm during those tough matches:

1. Imagery

Imagine yourself hitting that forhead perfectly into the corner using the correct technique as your opponent struggles to get it. This is called imagery and it can be a very useful tool to help you play better when you're stressed. "See it then be it" is a popular phrase that a lot of athletes have heard. If you can see yourself performing the shot in your head you can make it a reality. Imagining yourself executing the points can help you remember the right way to hit the ball and make it happen.

2. Have a 'between point' ritual

A lot of pro players have a ritual that they do between points. For example, tennis star Serena Williams bounces the ball 5 times before her first serve and 2 times before her second serve. This gets her in the right headspace to start the point and stay calm. Your ritual can be anything from bouncing the ball, to spinning your racquet, to even picking your pants (shoutout to Nadal). Whatever you want to do help yourself reset your mind and take time between points.

3. Take Your Time

Sometimes when we get nervous during a match it is easy to rush and not take time between points- especially if you're serving. This can cause us to tense up and mess up more easily because we are not taking the time do do things right. Doing things like your ritual and taking and using imagery in between points is a great way to slow yourself down so you can lock in. When we take our time between points we can increase the likelihood of our second serve going in and play more confidently during the match.

4. One point at a time

When you're in the middle of a tough match it can be easy to start thinking ahead and worrying about winning the points ahead of you. But you haven't even finished the point you're on...If you do this don't worry because you can fix this problem by locking in on the current point. Instead of thinking about the points to come or how much of the match is left, focus on where you are going to hit the next ball. Focus on the type of shot you are going to hit. Are you aiming high or low? Short or to the corner? This can help you lock in on the current point which will increase your likelihood of winning more points.

5. Practice

This isn't what you do during the match but what you do outside of it. Having adequate practice can help you feel more prepared for when it's actually time to play. Having lessons with a coach, practicing with your team, or hitting with a friend will give you more playing experience which will make you a more confident player. When you're unprepared it's easy to get nervous and unsure of your abilities on the court. But when you put in the work and practice - even just going to a public court and hitting serves- you will feel much more prepared which will help you stay confident and positive when you compete.