No matter how good you are, sometimes you’re going to choke. Here’s what to do if you feel yourself tightening up.
It may be the worst feeling you can have as a tennis player. You fight and scratch until you’re just a few points from victory—and then nerves, fear, or the occasion cause your strokes to go awry. Instead of enjoying a satisfying victory, you’re forced to accept an agonizing defeat. Even the best players in the world grapple with it. The fact is, human beings are hard-wired to choke. When faced with danger, we’re overcome with a “fight or flight” impulse. This can save your skin when you see an oncoming car, but it burns you on the tennis court if perceived threats, like the small crowd that has gathered to watch you close out a match, make your heart pound and your hands tremble. Your breathing becomes shallow (hence the term “choking”), making even the easiest shots seem difficult. But there is hope. Here are four tricks that I’ve found help players overcome their nerves and play their best under pressure.
CHANGE THE GAME YOU’RE PLAYING
People love to be in control, but winning a match is not entirely in your hands. Only one person can be victorious, but everyone can learn and have fun. Next time you face a tough opponent, focus on the process and choose goals that you can easily achieve. Hitting a certain number of balls in before you miss or being in a balanced position for each shot are goals that are more within your control. To have fun, remember why you play the game—to be with friends, get exercise, and for the thrill of competition—and don’t let yourself get off track.
DISTRACT YOURSELF
When I got nervous while playing recently, I thought of something cute that my 6- year-old granddaughter did. I noticed an immediate difference in my emotional state. Some people get relief when they think of a peaceful place. Brad Gilbert’s favorite trick is to sing a song. Any thought or image that silences the inner critic, makes you laugh, or relaxes you can help you calm down and play better tennis.
DEVELOP A ROUTINE
Familiarity breeds success. Apreshot routine can make you feel safe during even the toughest times. Whether it’s before the serve or between points, deliberately perform all of the mental and physical preparations you would normally do and even the most tense situations will begin to seem commonplace. Find a routine that suits your personality and playing style and then practice it until it becomes a habit.
USE YOUR IMAGINATION
Most people choke because they tend to worry about the consequences of a potential loss. One time I asked a young boy I coached how he overcame his nerves to come back and win a close match in the final set. He told me, “I just pretended I was Batman!” The imagination is a powerful tool that you can use to tame your fear. Next time you get nervous, act and feel as if you are your favorite pro. Grunt like Maria Sharapova. Swing away like Andre Agassi. Take your time and stay calm between points like Roger Federer. You can also make believe that you’re drilling with a friend and not in the heat of battle. I call it “fake it till you make it.”