DUdyPMUigthO A repeatable between-point routine can help tennis players manage nerves by directing attention toward the next task. The aim is not to eliminate emotion; it is to avoid letting one missed shot or a close score dictate the next decision. A routine should be short enough to use during a real match.
Use a physical reset
After a point, turn away from the net briefly, loosen your grip and take a comfortable breath. This creates a small pause between the previous point and the next one. Keep the routine natural rather than adding so many steps that it becomes another source of pressure.
Choose one useful cue
Pick a simple phrase tied to your game, such as “early preparation”, “high over the net” or “move through the ball”. A specific cue is easier to act on than a vague instruction to play perfectly. Use the same cue in practice so it feels familiar under pressure.
Plan the next point
Before serving or returning, make one clear tactical decision. A server might choose a target and the likely next shot; a returner might focus on the opponent’s toss and first movement. Avoid building a complicated plan that depends on every shot going exactly as expected.
Respond to mistakes constructively
Notice the error, identify one adjustment if needed, then return attention to the next point. Replaying the mistake repeatedly can distract from reading the current situation. Between-point routines work best when they include acceptance and a practical next step.
Practise under realistic pressure
Use score-based drills, tie-break scenarios or a consequence that matters to you in practice. Evaluate whether you followed the routine, not only whether you won the point. If nerves feel overwhelming or persist beyond sport, support from a qualified mental-performance professional may help. The goal is a reliable process, not perfect calm.
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