Quick Tip: Don’t let nerves and frustration get the better of you in a tight match

Billie Jean King famously said that pressure is a privilege. Players should embrace the stress of a big match or moment, and rise to the occasion. However, for many players that’s easier said than done.

The anxiety that comes with closing out a tight match, or relinquishing a comfortable lead can cause mental turmoil. Players who can’t control their emotions in these situations often fold, sometimes in rage-filled fashion. Developing a knack for coming through in the clutch takes practice and learned behaviors. These tips will get you started on the right track.

Concentrate on what you can control

This is probably the top priority when it comes to mental composure. Nothing will set you off the rails like stewing over bad breaks on important points. Let cords, a ball skidding off the line, the sun in your eyes—all things you can’t do anything about. In fact, although you have a significant impact on it, you can’t even control the result of a match. You can play some of the best tennis of your life and still lose. Because you can’t even control what your opponent does, either.

This means avoiding internal monologue about outcomes—I have to win this point—and instead prioritizing performance—I’m going to pepper my opponent’s backhand. This will help keep you in a more proactive, positive frame of mind, which will lead to playing better.

Be a shark

In the classic movie Jaws, oceanographer Matt Hooper describes a great white as a miracle of evolution—all it does is swim, eat, and make baby sharks. That’s it. Humans aren’t nearly as focused. In the heat of battle it’s common to let all kinds of thoughts—usually negative—ping-pong around our brains. Doubts from previous narrow defeats or projections of future embarrassment creep in and cloud judgment.

When you start feeling tight, bring it back to your primal instincts—track the ball, move to your spot and execute the stroke. This keeps you more in the present, and encourages you to focus on each and every point.

Slow it down

When you enter a mental spiral, it’s very common to start rushing. It feels like the match is hanging in the balance and one way or another you want it over with. You speed through points, hitting impulsive, panicked shots. This rarely ends well. Pump the brakes, and fall back on your rituals. Take some deep breaths between points to try to control your heartrate. Make sure to fall back on any pre-serve or return routines you typically follow. Changeovers also offer a valuable opportunity to reset. These simple pauses can help you gain back a measure of self-control.

Fake it to make it

It’s natural to experience anxiety and other emotions during a close match. Expressing moments of anger or disappointment is also normal. But you don’t want it escalating to the point where you’re openly berating yourself or abusing your racquet. This projects mental fragility that only serves to inspire your opponent. Even if you’re feeling down on yourself, try to engage in positive self-talk. Throw a small fist pump if you play a good point, or crack a smile in a tense moment. Keep your thoughts on the glass half-full side of the spectrum: It’s not, “How did I miss that easy shot?” but rather, “I’ll put that sitter away next time.”

Having perspective helps; the worst that could happen is you lose a tennis match.

Simulate pressure

Like almost everything in tennis, mental strength is a learned skill. When it comes to overcoming negative emotions in tense situations, experience is the best teacher. While it’s difficult to duplicate match anxiety in practice, it can still serve as a valuable substitute. Create scenarios that have hampered you in the past and try to come up with solutions for solving them. For instance, if you struggle to play with leads, play a practice set with a friend where you start serving with the game score already 4-2 in your favor. Or, if break points are a constant source of difficulty, play a set with each game starting at 30-40. The more comfortable you get executing under these situations, the better your mental composure will be will a real match on the line.