Can You Stay Focused When the Match Gets Tough?
Summary
Every tennis player faces moments of pressure—tight scorelines, unforced errors, or the weight of expectations. Mental toughness isn’t about never feeling nervous; it’s about choosing how you respond when things get tough. As Jasmine Paolini showed at the 2024 Cincinnati Open, staying resilient and competing for every point can turn the tide of a match. Below are five strategies you can use to build mental toughness and perform your best under pressure.
What grade would you give yourself for mental toughness? Would you give yourself an ‘A’ for ALWAYS battling no matter the match circumstances?
Or would you grade yourself with a ‘D’ for having a DEFEATIST mentality?
You have the capacity for playing mentally tough tennis. If you look back over your career, you can probably identify times when you never gave up, even when your opponent had you against the ropes, and other times when frustration or doubt got the best of you.
Mental toughness in tennis isn’t about never experiencing fear or feeling pressure. It’s about consistently responding with resilience, focus, and determination, even when the score is not in your favor.
It is important to underscore that mental toughness is a response, and how you respond to circumstances is a deliberate choice.
When you make a conscious, intentional choice to play mentally tough, you can switch the momentum in your favor and improve your chances of winning points.
At the 2024 Cincinnati Open, Jasmine Paolini showed exactly what it means to play with mental toughness. During her quarterfinal match against Coco Gauff, Paolini faced many mental and physical challenges.
The match was grueling, lasting 2 hours and 3 minutes, featuring 14 service breaks.
At the beginning of the third set, Paolini had a scare when she rolled over her ankle while hitting a running forehand. After a quick visit from the trainer, Paolini dug deep and broke Gauff’s serve.
At one point in the third set, Paolini lost nine straight points. Paolini responded by steadying herself, refusing to panic, and turning the tide by winning seven points in a row and 12 of the final 15.
Ultimately, Paolini rallied down a set to win the match, 2-6, 6-4, 6-3, and advance to the semifinals.
PAOLINI: “It was so tough. At the beginning, I was just running and trying to put the ball inside the court … but after a little bit, I started to feel better. I stayed there every point, I tried to fight every point, and it worked.”
Paolini’s victory was the result of her choosing to stay mentally tough, especially during the challenging moments of the match.
Mental toughness is not something reserved for a few elite athletes. Mental toughness is a skill that can be learned, trained, and strengthened with intention.
You don’t have to play perfect tennis or have everything going your way to win, as long as you commit to staying mentally tough throughout the match.
The choice is yours. When you face challenging circumstances, will you let frustration control you, or will you respond with focus, determination, and resilience?
5 Proven Strategies to Build Mental Toughness in Tennis
1. Control What You Can Control
Many tennis players lose focus by dwelling on things they cannot control, such as bad line calls, an opponent’s lucky shot, or the noise from the crowd. Mentally tough tennis players learn to direct their energy only toward controllable factors.
You can control your effort, your footwork intensity, your pre-serve routine, your shot selection, your body language, and the words you say to yourself between points. When you consistently focus on these elements, you reduce frustration, maintain confidence, and give yourself the best chance to play your best tennis.
2. Make the Right Choice Under Pressure
Pressure situations are unavoidable in tennis, whether you are facing break point, serving in a tiebreak, or trying to close out a set. Mentally tough players recognize that their response in these moments is always a choice. Instead of panicking or getting frustrated, they choose to stay calm, composed, and determined.
By asking yourself, “How do I want to respond right now?” you take control of your mindset and put yourself in a stronger position to compete. Players who regularly practice mental training drills, like visualization or pressure scenarios in practice, are better prepared to make the right choices when the match is on the line.
3. Release and Reset After Mistakes
Missing a shot or losing a point is part of tennis, but what separates mentally tough athletes from the rest is how quickly they recover. Instead of dwelling on mistakes, mentally tough tennis players use a simple release and reset routine. This might include taking a deep breath, walking to the back fence, or bouncing the ball a set number of times before serving.
These physical and mental cues send a clear signal to the brain: the last point is over, and it is time to focus on the next one. By resetting quickly, you stop one mistake from turning into a string of lost points.
4. Use Positive Self-Talk
The words you say to yourself on the court have a direct impact on your confidence and performance. Negative self-talk such as “I always choke” or “I can’t hit a forehand today” drains your energy and reinforces doubt. In contrast, positive self-talk keeps you motivated and locked into the match.
Mentally tough tennis players replace criticism with encouragement, using phrases like “Stay aggressive,” “Fight for every point,” or “I’m still in this match.” These short reminders keep you present, focused, and ready to compete. Over time, positive self-talk becomes a powerful habit that strengthens resilience.
5. Compete for Every Point
True mental toughness shows up in how you play when the score is not in your favor. Mentally tough tennis players compete for every single point, regardless of the scoreboard. They understand that playing with intensity and determination creates opportunities to turn the match around.
Even when the situation looks difficult, committing to fight for each rally keeps you in the match and often frustrates opponents. By adopting the mindset that every point matters, you build resilience, maintain momentum, and give yourself the best chance to succeed under pressure.
FAQ – Mental Toughness in Tennis
Q: What is mental toughness in tennis?
A: Mental toughness is the ability to stay focused, composed, and resilient under pressure. It’s about choosing how you respond to mistakes, setbacks, and adversity during matches.
Q: Can mental toughness be trained or is it natural?
A: Mental toughness is a skill you can train just like footwork or technique. With practice—using strategies like positive self-talk, reset routines, and focusing on controllables—you can strengthen your mental game.
Q: How do I recover after losing several points in a row?
A: Use a “release and reset” routine. Take a deep breath, let go of frustration, and set your intention for the next point. Focusing on the present moment helps stop negative momentum.
Q: Why do some players seem unshakable under pressure?
A: They’ve trained their mental habits. By consistently choosing resilience and composure in practice and matches, they build confidence that carries them through pressure moments.
Q: How can I build mental toughness for junior or youth tennis players?
A: Start simple—focus on effort, positive body language, and competing for every point. Encourage learning from mistakes rather than fearing them. Small wins in mindset build lasting toughness.
Related Tennis Psychology Articles
- Mental Toughness in Tennis Through Persistence
- A Key to Mental Toughness During Tennis Matches
- Why Improve Your Mental Toughness Skills
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