Mental training for tennis players

The mental moments in tennis

Tennis may be the most mental sport there is. You’re alone. Matches can run for hours. And most of your time on court isn’t spent hitting the ball. It’s spent between points, thinking.

The ITF Rules of Tennis allow a maximum of 25 seconds between points and 90 seconds at a changeover. That’s a lot of time for your head to go somewhere unhelpful. The moments that test players most:

1. 01

   The double fault

   Especially the second one in a game. Now every second serve feels like a test.

2. 02

   Serving it out

   Up 5–4 and the racket suddenly feels tight. Players start pushing the ball instead of swinging.

3. 03

   The slipping lead

   A set and a break up, then the games start going the other way. Your thinking moves from the point to the scoreboard.

4. 04

   The line call

   In many junior matches, players call their own lines. One call you think is wrong can eat the next three games.

5. 05

   The pusher

   An opponent who gets everything back. Frustration builds and you go for too much.

Every one of those is a rep for mental toughness. The player who stays with the next point wins more of them than the one still playing the last one.

Explore mental training for athletes.

Mental toughness for tennis

In tennis, toughness looks quiet. The same routine at 0–40 as at 40–0. A full swing on a second serve at 4–5. Picking a target after a bad miss instead of slapping your leg.

1. 01

   Play the point, not the score

   The scoreboard tells you what already happened. The next point is the only one you can play.

2. 02

   Commit to the shot

   Choose it before the point and swing through. Many tight errors come from half-decisions.

3. 03

   Be your own coach

   Depending on the event’s rules, coaching during play may be limited or not allowed. Talk to yourself like a good coach would: short, clear and fair.

Match day starts long before the warm-up. A steady pre-game routine, in tennis a pre-match routine, helps you walk on court ready instead of finding your game halfway through the first set.

A between-point routine for tennis

This is the heart of mental training in tennis. A routine that works for many players has four parts, and it fits inside 25 seconds:

1. 01

   Respond

   Right after the point, a quick physical release: turn away from the net, switch the racket to your other hand, walk toward the back fence.

2. 02

   Recover

   Slow your breathing. Fix your strings. Let your heart rate come down.

3. 03

   Plan

   Decide the next point in a few words: “serve wide, hit to the open court.”

4. 04

   Ritual

   Same bounces, same breath, same look at the target. Then play.

Routines have research behind them. Morais and Gomes (2019) taught a pre-service mental routine to tennis players aged 11 to 14. After the program, the players won more service games, and their use of pre-service routines and their ability to manage errors predicted overall performance. In a season-long program with elite junior players, Mamassis and Doganis (2004) taught goal setting, self-talk, concentration and routines, arousal control and imagery. All the players in the training group showed higher self-confidence and better overall tennis performance afterward. The groups were small, five trained players and four comparison players, so treat it as an encouraging sign, not proof.

For a deeper walkthrough, read what tennis players should do between points.

Mental preparation for a tennis match

Your pre-match routine should be simple enough to run at a club match or a national tournament.

1. 01

   The night before

   Pack your bag, check strings and grips. Then picture three points from your own eyes: a first-serve winner, a long rally you win and a calm reset after a double fault.

2. 02

   Arrival

   Get there early enough not to rush. Rushing tightens your body before you hit a ball.

3. 03

   Warm-up

   Hit with purpose: depth first, then targets, then serves with your full routine. The on-court warm-up is short. Use it for rhythm, not winners.

4. 04

   Before the first point

   Pick one job for the match, like “high and heavy crosscourt” or “first serve in.” Three slow breaths.

5. 05

   Changeovers

   Sit, drink, breathe. Check your plan: what’s working and one adjustment. Then let the last games go.

Tennis examples: moment, cue, next action

Same skill, different moments. Borrow a cue until you find one that sounds like you.

Mental training drills for tennis practice

Put pressure into practice sets on purpose. Pick one drill per week.

1. 01

   One-serve games

   Play practice games with only one serve. Train a full swing when there’s no backup.

2. 02

   Start at 4–5

   Begin practice sets at 4–5 or 5–5. Run your routine when the score feels big.

3. 03

   The 25-second routine

   Have a partner watch your between-point routine for a set. Same four steps every point, inside 25 seconds.

4. 04

   Bad-call practice

   A hitting partner makes a few wrong calls on purpose. Practice a breath, your cue and the next point.

5. 05

   Changeover word

   On the bench, write or say one word for what’s working. Use it as your cue for the next two games.

Mental training for junior tennis players

Junior tennis asks a lot: playing alone, calling your own lines in many events, rankings and long tournament days. Teach juniors one between-point routine and one cue for big points. Then let them own it.

• How to prepare for a first tournament
• How parents can reduce sideline pressure
• Mental training for young athletes

Train the 25 seconds

Matches are won one point at a time, and every point starts in the 25 seconds before it. Train that space like you train your forehand.

That’s what reset is built for. It’s the mental training app for athletes: two minutes a day, three steps. Notice. Name. Return. Try a 2-minute reset, or join the waitlist.