Let’s Be Honest: Nerves Are Normal
If you’ve ever felt your stomach twist before stepping onto the court, you’re not alone.
Whether it’s your first friendly match or a tournament final, nerves have a way of showing up right when you don’t want them to.
But here’s the thing — nerves don’t have to derail your game. In fact, they can fuel it.
This is how I (Pavel) learned to turn match-day nerves into mental strength — and how you can too.
1. It Starts Before Match Day
Mental prep doesn’t begin when you tie your shoes — it starts way earlier.
What I do:
- Visualisation the night before: I imagine myself walking onto court calm, focused, and confident.
- Hydration + sleep: Boring but effective. A foggy brain can’t stay cool under pressure.
- Set simple goals: Like “stay positive between points” or “breathe after every rally.” These are more helpful than “win.”
Mental readiness is a habit — not a last-minute hack.
2. My Pre-Match Routine
Routines help me feel grounded, even when everything else feels unpredictable.
Here’s mine (and yes, it’s weirdly comforting):
| Time Before Match | What I Do |
|---|---|
| 90 mins | Light snack + water, switch phone to silent |
| 60 mins | Gentle warm-up jog and dynamic stretching |
| 45 mins | Shadow swings + short meditation (2–3 mins) |
| 30 mins | Listen to my “locked-in” playlist 🎧 |
| 15 mins | Grip check, racquet check, quiet zone mode |
| 5 mins | Remind myself: “It’s just tennis. You love this.” |
A good routine tells your brain: I’ve done this before. I’ve got this.
3. During the Match: My Mental Anchors
Between Points:
- Breathe — in through the nose, out through the mouth.
- Reset stance — bounce on my toes, racquet down, shoulders loose.
- Repeat a phrase like:
“Next point.”
“Stay present.”
“Let it go.”
After Mistakes:
- I don’t let one bad shot spiral. Instead:
- Acknowledge it: “Yep, that one’s gone.”
- Refocus: “What’s next?”
- Smile if I can. (Even forced, it resets my mood.)
💡 Your brain listens to your body. Stay relaxed, and it follows.
When the Pressure Rises…
Tiebreak? 4–4 in the final set? Here’s how I stay cool(ish):
- I remind myself: “Pressure is a privilege.”
- I go back to basics — feet moving, eyes on the ball, play the high-percentage shot.
- I slow everything down — towel off, bounce the ball a few more times, deep breath.
The more chaotic the match, the calmer I try to be. Not easy, but it works.
5. Post-Match Reset
Win or lose, I take 10 minutes to:
- Reflect: 3 things I did well, 1 thing to improve
- Rehydrate + stretch (even if I’m annoyed)
- Thank my opponent or coach — gratitude helps perspective
Then I go eat. Because win or lose… Tennis makes you hungry.
Final Thoughts: Nerves Aren’t the Enemy
Match-day nerves mean you care. That’s a good thing.
💬 The goal isn’t to avoid nerves — it’s to manage them. Channel them. Use them.
And if you’re ever standing on court, heart pounding, unsure if you’re ready…
just remember:
“You’ve done the work. Now go enjoy the fight.”
