Rituals, Routines and The Art Of Controlling Emotions On The Court

Every tennis player has experienced that pivotal moment when the ability to control their emotions can make or break a match. Controlling emotions is one of the hardest tasks that a player will face. Many seasoned tennis pros struggle with this, even the great Roger Federer.

Federer believes his “career finally went golden when he learned not to panic on the court”. In his words,  “I always thought the game was just tactical and technique, but every match has become almost mental and physical. I try to push myself to move well. I try to push myself not to get upset and stay positive, and that’s what my biggest improvement is over all those years. Under pressure I can see things very clear.”

For players trying to make their coach, parents, peers, and/or themselves proud, controlling their emotions can be a tall task. Whether a local club player, a top-ranked aspiring pro or a six-year-old playing their first red ball round robin, all players at some point succumb to nerves.

Below are seven ways that I help students manage their nerves, but first there is one thing to keep in mind. Unless you are born with ice water in your veins, learning to control nerves is a habit that requires training and discipline to master. It takes practicing every day!

1. Keep Everything In Perspective

When a player lets their imagination run wild and lets thoughts or perceived expectations become bigger than they need to be it helps to accelerate how quickly they become nervous or panic. It is important for players to understand that tennis is a piece of their life and not the whole pizza pie. What matters most is that they enjoy playing and learn from their experiences. Remember, tennis is just a game!

2. Rituals and Routines

Players who develop rituals and routines can learn to manage stress, energy, and emotions more evenly. These tools help to keep a player centered, focused, and in the moment. It keeps their focus from wandering too far from the task at hand.

Below is an example of Maria Sharapova practicing her serve rituals:

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3. Positive Vibes

Positive thinking is an obvious way of managing nerves, but often one of the most overlooked. Players must learn to believe in themselves and their abilities by developing a never give-up mentality. Positive thinking places the focus firmly on what the player wants and reminds them that they are in charge of their thoughts and actions.

4. Staying in the moment

The mind is a player’s most powerful weapon on the court.  Constantly staying in the moment will lead to great things. Through the utilization of mindfulness, players refrain from becoming distracted by destructive thoughts and actions. Mindfulness was always an important part of Novak Djokovic’s game strategy and is a way of paying attention to your experience as it happens and letting go of negative emotions.

5. Visualization

The power of visualization is often ignored by players. When a player actively imagines what they want to accomplish, they begin to see it as a real scenario. It is like a memory that is real, but has not yet come to pass.

6. Happy Feet

Footwork is the most important part of tennis. Proper footwork gets you to the right position in time. If you are ahead of the ball you have options. With just small adjustments in footwork, players get a leg up on their competition. Players need to constantly remind themselves to MOVE their feet! Having active feet leads to a quick and positive mind, which helps to fight nerves!! Remember to stay on your toes.

7. Having an Internal Soundtrack of Classical Music

Players who struggle with nerves tend to rev their engines when they should be idling. Novak Djokovic used to listen to classical music when training as a junior. Classical music is focused, determined, polished, smooth, rhythmic, and best of all, inteligent! Having an internal soundtrack filled with classical music can help players develop a calm, steady rhythm that is free of nerves.

Thanks for reading!

Best,

Nick Wagner

Director – New England Tennis Academy, New Hampshire

Junior Tennis Director – Longfellow New Hampshire