Psyched Up Drills for Tennis [Part 5] –
Handling Pressure and Adversity
“We all choke. That’s all right. We’re not machines. What you have to learn is accept the fact and not panic. It’s the panic that loses you the match, not the nerves.”
Rod Laver 1988
Pre match anxiety is normal and critical to peak performance, the key is to be nervous…but not scared. Even the greatest players of all time, Rod Laver and Pete Sampras have conceded that they “choked” at times, but they accepted that nerves are normal and didn’t panic as many players do under pressure.
Pressure and adversity comes in many forms on the tennis court:-
- Ball line call
- Fear of failure during a big match
- Windy or extremely hot conditions
- Unfamiliar court surfaces
- A big or noisy crowd and
- Anxiety during a close match
Are amongst the experiences a player will confront during a tennis match.
When handling pressure and adversity the key is to focus only on those things in your control – that is namely playing tennis. Realise that umpires calls will not be changed, crowds will not quieten down, the opponent will not give in during a close match and harsh conditions will not improve.
Two of the most mentally tough young players on the professional circuit use routines and rituals to control their nerves and perform at their peak in big matches. Maria Sharapova and Rafael Nadal are extremely particular in between points, taking their time, towelling down, selecting the right tennis balls, breathing deeply etc.... In this way they focus on the moment and forget the pressure and adversity they often confront.
“My nerves were getting the best of me. It happens to everybody. Anybody who says they don’t choke, they’re lying.”
Pete Sampras 2000
Pressure and Adversity Drill #1 – Play to the Crowd
Objective:
Whether playing in front of a stadium or just a few friends, players can get anxious and perform poorly with a crowd in attendance. Prepare them for this pressure during training so it is not an issue during tournaments.
Instruction:
- If you have a large squad coaching group across multiple courts, call them together onto “centre court.”
- Select two players to compete with the rest of the group forming an audience.
- Encourage the audience to be loud and to get involved in the match.
- Observe how each player responds to the extra pressure of the moment. Encourage them to go for their shots and enjoy having the audience watch.
Play a quick sudden death game; or a 1st to 5 points so the audience doesn’t become distracted.
Another great variation of this drill is to play a “1 point tournament.” In this format each player will play a “knockout point”; with the winners progressing and the losers eliminated.
Pressure and Adversity Drill # 2 – Close out the set / Save the set
Objective:
So often in high level tennis, sets go with serve until the 10th or 12th game. Servers who have been holding comfortably crack under the added pressure late in the set. Practice serving to win or save the set during training can prepare players to better handle pressure in important matches.
Instruction:
- Simulate the end of a set by selecting one player to serve at 5 – 4 or 4 – 5 depending on whether you wish to practice “closing out” or saving the set.
- Encourage the serving player to maintain a high % of 1st serves and play their favourite shots and combinations.
- The return player must force the server to play under pressure and minimise any unreturned serves or unforced errors.
- Observe the level of play, noting if the serve becomes timid or remains aggressive.
Play out the set under the normal rules of tennis.
Pressure and Adversity Drill # 3 – Swap Racquets
Objective:
Awkward situations constantly arise during a game of tennis; you may break a string on your favourite racquet; or suffer a minor injury such as blisters on your hands or feet. The player who can adapt and continue performing despite inconvenience and adversity will triumph.
Instruction
- Two players compete in tie-breaker or 1st to 11 scenarios.
- During the game, upset the rhythm of the players by asking them to swap racquets.
- Observe which players can maintain composure and not let the change upset their play. (You may be surprised by how many drop their bundle.)
Pressure and Adversity Drill # 4 – 30 – all
Objective:
While not game point, 30-30 is the crucial swing point of many games, deciding game and break point opportunities. Practice playing a strong point at 30 – all and then closing out the point confidently in this drill
Instruction:
- Play a set with each game starting at 30 – all.
All these drills will be valuable for players striving to play tournament or competition level tennis. Importantly the players of the coaching group must be motivated enough to accept the challenge of the drills which are more mental than physical.
To review the other articles in this series please click on the link below: