As a tennis coach who became a sports psychologist, I’ve spent my career proving that the space between your ears is the largest court you’ll ever play on. In my book Smart Tennis (availabled in Japanese or Spanish too), I outline how the best players don’t just hit better; they think better.
The SMART Foundation
To play at your peak, you need a foundation that won’t crack. I define the mental game through four essential pillars:
| Pillar | On-Court Reality | The Competitive Edge |
| Focus | Staying locked on the ball, ignoring the crowd or a bad call. | Clearer shot selection and tactical execution. |
| Confidence | Trusting your training on break points rather than “pushing.” | You dictate the match instead of waiting for errors. |
| Resilience | Shaking off a double fault instantly to win the next point. | Stops a “death spiral” where one error leads to five. |
| Anxiety Control | Using breath to keep muscles loose and the swing fluid. | Prevents the “choke” and maintains your natural rhythm. |
1. Sharpening Focus: The “String Gaze”
Distractions are inevitable, but your reaction to them is optional. You can’t control the wind or a loud opponent, but you can control your recovery time.
- The Trigger Word: Pick a reset button. When you feel your mind wandering to the score, say “Next” or “Focus.” It’s a verbal command to stop living in the past.
- The String Gaze: Between points, don’t look at the scoreboard or your opponent’s body language. Look at your strings. This acts as a mini-meditation, anchoring your vision and mind to your immediate tool.
2. Building a “Confidence Resume”
In Smart Tennis, I emphasize that true confidence isn’t “positive thinking”—it’s evidence. I want you to keep a “Confidence Resume” of your actual achievements.
Don’t just list trophies. Include:
- Grit Matches: Wins where you came back from a set down.
- Breakthroughs: Practice sessions where your backhand finally “clicked.”
- Validation: Specific praise from coaches about your competitive fire.
When the score is tight, you don’t hope you’re good; you look at your resume and know you are.
3. Managing Pressure: The 4-7-8 Reset
Pressure is just energy. The physical sensation of “nerves” is nearly identical to “excitement”—the only difference is the story you tell yourself.
To stay composed, use Process Anchors:
- The 4-7-8 Breath: Inhale for 4 seconds, hold for 7, exhale for 8. Do this on every changeover. It is a biological “kill switch” for your fight-or-flight response.
- The Pre-Serve Ritual: A rock-solid routine (e.g., three bounces, one deep breath, visualize the target) puts your brain on autopilot so nerves can’t interfere with your mechanics.
4. Resilience: Mistakes are Just Data
Tennis is a game of errors. Even the pros lose nearly half the points they play. If you treat every error as a tragedy, you’ll be mentally exhausted by the second set.
The Reframe: If your car makes a weird noise, you don’t get depressed; you check the engine. Treat a netted forehand as “data” telling you to stay down longer. This sucks the “emotional poison” out of the mistake and turns it into a tactical adjustment.
5. Mental Rehearsal: Extra Reps
Visualization is “extra reps” without physical wear. When you vividly imagine a cross-court winner, your brain fires the same neural pathways as if you actually hit it.
How to do it “Smart”:
- First-Person View: See the court through your own eyes, not as a spectator.
- Engage the Senses: Hear the pop of the strings. Feel the sweat on the grip.
- Rehearse the Struggle: Don’t just visualize winning; visualize being down 0-40 and staying calm.
The Quick-Start FAQ
“How soon will I see results?”
You’ll feel more in control immediately. However, like physical fitness, it takes about 3-4 weeks of daily 10-minute drills for these habits to become your default under pressure.
“Is this only for pros?”
No. A club player fighting “double-fault dread” needs these tools just as much as an ATP pro. The stakes are different, but the brain is the same.
“What’s the first step?”
Be your own scout. For one week, write down what you were thinking when you played your best, and what triggered you when you played your worst. You can’t fix a leak you haven’t found.
Final Thought
Tennis is a game of management. You manage the ball, the opponent, and the environment—but the most important thing you manage is yourself. Start training your mind today, and you’ll find that the “zone” isn’t a place you stumble into; it’s a place you build.
Ready to take your mental game to the elite level? Visit JohnFMurray.com to start your performance plan.