Mental routines for big points

You don’t win big points with more willpower. You win them with a fixed routine between points. If you use every break in the same way, to let go, breathe, plan and focus, you stay calm even on break point. A clear eye on the process and a personal cue word help too.

A match is rarely decided at 15:0 in the first set. It is decided on break point against you or on match point. The best players in the world don’t just have better shots. They have fixed routines that they follow in the same way in every break.

Use the break between points

In a tournament you have up to 25 seconds between two points. Use them in four clear steps:

• Release: Let go of the last point straight away. To do this, move the racket to your weaker hand.
• Recover: Breathe in deeply through your nose and down into your belly to actively lower your heart rate.
• Plan: Before the next serve or return, choose exactly one clear target, for example “serve out wide”.
• Focus: A short ritual, such as bouncing the ball three times, tells your mind: full concentration now.

What matters is that the order always stays the same. Practise it in training until it runs by itself. Then it will carry you through a tight match too.

Focus on the process, not the result

If you think about the score or the rankings, you freeze. Keep your eyes only on the next action: lock on to the ball early, move your feet fast and swing all the way through.

An example: instead of “I must not lose this game”, you think “First serve to the backhand, then get to the ball early”. The second thought gives you a task. The first gives you only pressure.

Use a personal cue word

Choose a short word such as “Calm”, “Focus” or “Now”. Say it to yourself silently before every important serve to stop distracting thoughts at once.

The word should suit you. Test two or three options in practice and then stick with one.

How to train the routine

• In practice: Play out points and deliberately go through the four steps after every point.
• In practice matches: For one whole match, pay attention only to the routine, not the result.
• After the match: Briefly note on which points you followed the routine and where you didn’t.

Frequently asked questions

How long does it take for a routine to become automatic?

It is different for everyone. What counts is that you practise it regularly in training and don’t try it out for the first time in a match.

What do I do if I forget the routine during a match?

Start again on the next point. One forgotten point is no reason to give up the routine.

Does the routine help outside tennis too?

The steps release, recover, plan and focus carry over to many pressure situations, such as before a presentation or an exam.

More mental training

You will find short daily exercises for focus, calm and self-confidence in the Mental Journal by Tennis Schweiz: 91 days, about five minutes each day.

Related reading: Nervous before a match? Use the energy and Circle of control: play the ball, not the wind.

More on this topic: All Kopfsache posts · Podcast: Toni Nadal on mental training