How Can Tennis Players Manage Pressure?
Summary
Nerves are a normal part of competitive tennis, but the key is learning how to manage them effectively. This article outlines four proven strategies to help players stay composed under pressure: controlling breathing to calm the body, using pre-shot routines to stay grounded, shifting focus from outcomes to process-based actions, and drawing on past moments of mental toughness. With these tools, players can develop the emotional resilience needed to perform confidently in tight matches.
Do your nerves get the best of you in tennis matches?
Every tennis player, from beginners to Grand Slam champions, has had moments where they battled nerves.
Even professional tennis players talk about moments in matches when their palms were sweaty, their heart was racing, they felt heavy on their feet, lost focus, or had intrusive thoughts when under pressure, during tiebreaks, break points, or while serving for the match.
However, your nerves about match performance are not the problem. It’s the inability to manage your nerves on the court that detracts from your game.
The good news is that emotional management is a mental skill that you can develop to handle pressure, stay poised during challenging moments, and play to the height of your abilities.
World No. 36 Leylah Fernandez beat No. 48 Anna Kalinskaya 6-1, 6-2 at the WTA 500 Mubadala Citi DC Open, securing her fourth career WTA singles title.
Fernandez, who had been in a minor title drought, commented that the key to her successful run was her ability to manage her nerves throughout the tournament.
FERNANDEZ: “The match was very solid from my part. I was very happy the way that I held my nerves. I was definitely very nervous in the beginning, but I got to play my game in the important points and kind of push through those nerves, so I was super happy about that.”
During the final, Fernandez relied on her mental toughness by recalling all the challenging circumstances she overcame throughout the tournament.
FERNANDEZ: “I have gone through so many different challenges this week… I think it just has made me stronger in a way that if I can get through this week, through the cramps, through the long matches, through the heat, the humidity, I can get through anything. So I was just very happy that I got to not only push myself physically through the limits but also mentally. So that kind of will help me hopefully for future tournaments.”
Nerves are a normal part of competitive tennis. However, those nerves don’t have to control your game. Remember, it’s management of nerves that often separates those players who win matches and those who underperform
By implementing stress management strategies, you can rise to the occasion and win the nerve game.
4 Strategies to Manage Nerves in Tennis
Feeling nervous during a match is completely normal. Even the best players in the world get tight during big points. But here’s the good news—nerves in tennis don’t have to control your performance.
You can manage them with the right mindset and tools. Here are four strategies to help you stay calm and focused under pressure.
1. Control Your Breathing
When nerves hit, your heart rate spikes, your muscles tighten, and your thoughts start racing.
This is your body reacting to stress. But you can take back control by focusing on your breath.
Between points or during changeovers, take a deep breath in through your nose, hold it for a second, and then slowly exhale through your mouth. Do this a few times. It helps slow your heart rate and calm your mind.
When your body relaxes, your thoughts become clearer—and you can play with more control and confidence.
2. Stick to Your Routines
Routines give your brain something to focus on when pressure builds. They help you reset between points, let go of mistakes, and stay present.
Before every serve or return, follow a consistent routine. Bounce the ball a certain number of times, adjust your racquet strings, take a breath—whatever feels natural to you. This signals your mind that it’s time to lock in.
When everything around you feels chaotic, your routine becomes your anchor to help manage nerves in tennis matches.
3. Shift to a Process Focus
One of the biggest reasons players feel overwhelmed is because they’re thinking about outcomes—winning, losing, or making mistakes. This only increases pressure.
The solution? Shift your attention to what you can control. Focus on your footwork, racquet preparation, shot placement, and match strategy. When you focus on the process—not the result—you stay grounded in the present moment.
Winning points starts with making good decisions, one shot at a time.
4. Rely on Your Mental Toughness
You’ve handled nerves before. Think back to tough matches or pressure points where you stayed composed and found a way through. That resilience is still in you.
When tension builds, remind yourself, “I’ve been here before, and I handled it.” Visualize those moments. Let them give you confidence. Trust your training and your mental strength.
Sometimes, just knowing you’ve overcome nerves in the past is all it takes to do it again.
Managing Nerves in Tennis
Nerves in tennis are part of the game—but they don’t have to stop you from playing your best.
Breathe deeply to calm your body. Use your routines to stay present. Focus on the process instead of the outcome. And lean on your mental toughness when things get tough.
You’ve trained for this. Now trust yourself. Handle the nerves, and let your game take over.
FAQ – Winning the “Nerves” Game
Q1: Is it normal to feel nervous before or during a tennis match?
A: Yes, it’s completely normal. Even professional players feel nervous, especially during high-pressure moments. What separates great competitors is their ability to manage those nerves, not eliminate them.
Q2: How can I calm myself down during a match when I feel overwhelmed?
A: Use deep, controlled breathing between points to slow your heart rate and clear your mind. Combine that with a consistent between-point routine to ground your focus and bring you back to the present moment.
Q3: What’s the best way to stop overthinking during important points?
A: Shift your focus from outcomes (like winning or losing) to process goals — such as footwork, shot selection, or execution. This keeps your mind on what you can control and helps quiet intrusive thoughts.
Q4: Why do I play well in practice but get tight in matches?
A: That often happens because practice feels safe and low-pressure. In matches, fear of judgment, failure, or making mistakes kicks in. Mental skills like emotional regulation and self-talk can help you bring your best to competition.
Q5: How do I build more mental toughness like Leylah Fernandez?
A: Mental toughness is built over time by embracing challenges, reflecting on past successes, and learning to stay composed under stress. Remind yourself of times you pushed through adversity — just like Fernandez did — to reinforce your belief that you can do it again.
Related Tennis Psychology Articles
- How to Beat Nerves in Tennis
- How to Cope with Prematch Anxiety or Nerves
- Na’s Mental Strength Beats Tennis Nerves
- Download our a FREE Tennis Psychology Report
*Subscribe to The Tennis Psychology Podcast on iTunes
*Subscribe to The Tennis Psychology Podcast on Spotify
Improve Your Mental Game for Tennis
Tennis Confidence 2.0
This “Tennis Confidence: Mental Game Strategies for Tournament Players” is Dr. Cohn’s program to help tennis players, coaches, and instructors improve the mental game of tennis is just 8 easy to learn sessions. Tennis Confidence: Mental Game Strategies for Tournament Players Audio and Workbook program is ideal for any junior, collegiate, and tour professional player. Tennis coaches and instructors would also be wise to teach the strategies “Tennis Confidence.”
Tennis Confidence is a complete mental training program developed Dr. Cohn. You learn the same strategies Dr. Cohn teaches his personal students to help them improve mental toughness and consistency – from managing unrealistic expectations to coping with perfectionism.
Read more about Tennis Confidence Program>>
Dr. Patrick Cohn is a tennis psychology expert with Peak Performance Sportss, LLC. Learn cutting edge mental strategies based on 35+ years of experience in mental performance coaching with professional to junior competitive tennis players. He is the author of The Mental Edge for Tennis 2.0 audio and workbook program.