How to Handle Match Nerves: Mental Tips for Junior Tennis Players

Every tennis player gets nervous before matches — even the pros. The difference between players who perform well under pressure and those who don't isn't the absence of nerves. It's knowing how to manage them.

Why We Get Nervous

Pre-match nerves are your body's way of preparing for competition. Your heart rate increases, your muscles tense, and your mind races. This is the fight-or-flight response, and it's actually designed to help you perform. The problem comes when nerves overwhelm you and turn into anxiety that hurts your game.

Before the Match

Have a routine. Do the same warmup, listen to the same playlist, pack your bag the same way. Routines create a sense of control and familiarity that calms your nervous system.

Focus on process, not outcome. Instead of thinking 'I need to win this match,' think 'I'm going to move my feet on every ball.' Process goals are within your control. Outcomes are not.

Breathe. Before walking on court, take 5 deep breaths — inhale for 4 counts, hold for 4, exhale for 4. This activates your parasympathetic nervous system and physically calms you down.

During the Match

Play one point at a time. This sounds cliché, but it works. After each point, reset. Don't replay the last point or worry about the score. Walk to the baseline, bounce the ball, and focus on this point only.

Use your between-point routine. The best players have a routine between points — adjusting strings, bouncing the ball a set number of times, taking a deep breath. This isn't superstition; it's a reset mechanism.

Embrace being uncomfortable. Tight moments are supposed to feel uncomfortable. Instead of fighting the feeling, accept it: 'I'm nervous because this matters to me. That's okay.' This acceptance actually reduces the anxiety.

Control your body language. Walk with your shoulders back and head up, even when you're down. Research shows that confident body language actually makes you feel more confident. Slumped shoulders and hanging your head do the opposite.

After a Tough Loss

• Give yourself 10-15 minutes to feel disappointed — that's normal and healthy
• Then shift to learning mode: what's one thing you can work on from this match?
• Write it down in a match journal so you can track your growth over time
• Remember that every top player has lost hundreds of matches on their way up

Building Long-Term Confidence

Confidence doesn't come from winning. It comes from preparation. When you've put in the work at practice, practiced your serve under pressure, and trained your fitness, you walk on court knowing you've earned the right to be there. That preparation is the foundation of real confidence.