The Science of Sleep: Rewiring Your Game

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The Science of Sleep: Rewiring Your Game

Most tennis players think their best work happens on the court. But the truth is, your sharpest improvements occur when you’re off it — during sleep.

That’s because sleep is when neuroplasticity — the brain’s ability to rewire itself — automatically does its deepest work. Think of it as your brain’s nightly software update.

During sleep, the brain decides which connections to strengthen, which to stabilize, and which to prune away. The split step you drilled, the new backhand grip you tested, the anticipation pattern you rehearsed — all of these are replayed and reinforced while you rest.

Fragile motor skills that felt shaky in practice become more reliable. Tactical choices you made under pressure are refined into faster, more automatic responses. Even emotional control circuits get sharpened, helping you stay composed when matches tighten.

In short: what you practice when awake only becomes permanent when you sleep. Your brain is doing the coaching, you just have to give it the hours it needs.

For mature competitors, this is gold. As physical speed declines, sharpness increasingly depends on a brain that can adapt, anticipate, and stay calm under fire. Sleep is where that rewiring — and your recovery — happens.

Why Science Says Sleep Is Training

Sleep is more than rest — it’s when your brain does the real training. During deep and REM sleep, your nervous system takes the raw work from practice and converts it into lasting skill. This is the stage where stroke mechanics become automatic, footwork patterns become ingrained, and tactical decisions become faster and more reliable. In effect, your body trains on court, but your brain finishes the job overnight.

  • Skill Consolidation: During deep and REM sleep, the brain strengthens neural circuits, turning footwork drills and stroke patterns into long-term motor memory.

  • Timing Matters: When sleep follows practice closely, motor memory retention improves by up to 30%, thanks to sleep spindles and neural coupling.

  • Improved Coordination: Practicing complex movements before sleep enhances accuracy and reduces error rates the next day.

Why Science Says Sleep Is Recovery

Recovery isn’t just about what you do after practice — it’s about what your body does while you sleep. During the night, every system that tennis stresses is restored: muscles repair, hormones rebalance, and energy stores refill. This is when the body transforms fatigue into freshness and ensures you’re ready to perform again the next day.

  • Muscle Repair: Deep sleep triggers growth hormone release, repairing micro-tears from intense play.

  • Hormonal Rebalance: Sleep lowers cortisol while boosting melatonin and testosterone — ideal for recovery.

  • Immune & Injury Resilience: Good sleep reduces illness and injury risk; poor sleep increases both.

  • Energy Restoration: Sleep replenishes glycogen stores and resets ATP production, fueling endurance and explosiveness.

Whisperer Wrap

Sleep is both your hidden practice court and your ultimate recovery lab. Neuroplasticity will rewire your brain automatically — but only if you give it the conditions to do so. Every night’s quality sleep sharpens anticipation, strengthens decision-making, and embeds motor skills. At the same time, it restores muscles, rebalances hormones, and recharges energy systems.

For the mature player, this isn’t optional — it’s your edge. Protect your sleep as fiercely as your serve. Schedule it like a training block, guard it like a recovery session, and remember: the player who wins tomorrow is the one whose brain and body rewired most effectively overnight.

References

  • Walker, M.P., & Stickgold, R. (2017). Sleep, memory, and learning. Nature Human Behaviour.

  • Schönauer, M. et al. (2017). Sleep’s role in motor memory consolidation. ScienceDirect.

  • Göldi, M. et al. (2024). Timing of sleep after learning shapes motor skill retention. Journal of Neuroscience.

  • Scharfen, H.-E. et al. (2020). Sleep and motor learning in sports. Springer Sports Medicine.

  • Fullagar, H.H.K. et al. (2015). Sleep and athletic performance: the scientific evidence. Sports Medicine.

  • Mah, C. et al. (2025). How athletes use sleep to improve performance and recovery. Sleep Health Network.

  • Rising Researchers (2025). Sleep’s effect on the recovery of athletes. Rising Researchers Journal.

  • Sports Minds (2025). Maximizing recovery and performance: the role of sleep in sports. Sports Minds.

Reliable Second Serves Win Big Matches

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Reliable Second Serves Win Big Matches

Aryna Sabalenka retained her U.S. Open crown with a 6-3, 7-6(3) win over Amanda Anisimova. While the final was packed with power hitting, the decisive factor wasn’t who struck the hardest ball—it was who trusted their second serve under pressure.

The Battle Behind the Numbers

In modern pro tennis, first serves steal the spotlight. But finals are often decided by second serves. Against elite returners like Sabalenka and Anisimova, a weak second serve is a liability.

  • Both players attacked second serves aggressively.

  • Sabalenka found ways to raise her win percentage above 50%, stabilizing after an early dip below 40%.

  • Anisimova, by contrast, hovered around 30%, surrendering control of rallies.

That shift flipped the match. Instead of giving Anisimova free looks, Sabalenka trusted placement, shape, and consistency—forcing her opponent to play one more ball.

Why It Matters

A reliable second serve isn’t about blasting winners. It’s about:

  • Neutralizing pressure: Taking pace off while using spin and placement.

  • Protecting confidence: Avoiding the double-fault spiral.

  • Shaping rallies: Starting points on your terms rather than your opponent’s.

In pro tennis, winning just 5–10% more second-serve points can decide a Grand Slam title.

Lessons for Competitive Players

If you want to translate Sabalenka’s blueprint into your own game:

  • Build habits, not hopes: Make second-serve practice obvious, attractive, easy, and satisfying.

  • Train under pressure: Simulate match tiebreaks where every serve must land in.

  • Footwork is key: Second serves buy time—use cross-over steps to maintain balance to set up your next shot.

  • Condition for consistency: Endurance and balance training improve your ability to repeat solid mechanics late in matches when under pressure.

Whisperer Wrap

Second-serve reliability wins matches. Sabalenka proved it again at Flushing Meadows—holding her nerve, trusting her patterns, and walking away with another Slam.

Alcaraz: A Masterclass in Taking Time Away

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Carlos Alcaraz: A Masterclass in Taking Time Away

In the 2025 U.S. Open final, Carlos Alcaraz delivered not just a victory, but a tactical blueprint. Against Jannik Sinner, the Spaniard showcased why he is the game’s most disruptive force: he turned time itself into a weapon.

Disruption as Strategy

For a rhythm player like Sinner, timing is everything. He thrives when rallies stretch, patterns repeat, and rhythm builds. Alcaraz denied him all three. From the first point, he stepped inside the baseline, took balls early, and layered disguise into his forehand. Each choice had a single aim: to steal seconds and dismantle rhythm.

Rhythm as a Fundamental

Among the three fundamentals of tennis — watching, balance, and rhythm — rhythm is often the most fragile and the most easily weaponized. Watching governs perception, balance governs execution, but rhythm governs the entire flow of a player’s game. It is the invisible metronome that lets a baseliner like Sinner repeat patterns with precision and build pressure shot after shot. When rhythm is intact, strokes feel effortless; when it is broken, even routine balls feel rushed or mistimed. This is why Alcaraz’s approach was so devastating: by stealing time, he attacked not just Sinner’s technique but the very foundation that allows his game to function.

Breaking the Match into Layers

Professional observers noted how Alcaraz worked on multiple levels simultaneously:

  1. Tempo Control – He struck on the rise, especially on returns, taking away Sinner’s setup time. His forehand varied between explosive acceleration and disguised slice, ensuring no rally felt predictable.

  2. Pattern Shifts – Alcaraz refused to play into Sinner’s baseline groove. Instead, he inserted drop shots, wrong-footers, and quick directional changes, constantly interrupting the Italian’s preferred cadence.

  3. Positional Compression – His aggressive return stance and forward court positioning shrank Sinner’s angles. With rapid prep steps, Alcaraz balanced early contact with recovery, a rare combination that left Sinner reacting instead of dictating.

  4. Psychological Pressure – The cumulative effect of stolen time was mental erosion. Every rushed forehand miss chipped away at Sinner’s confidence, amplifying the feeling that Alcaraz was always one shot ahead.

Why This Was a Masterclass

Most players attempt to rush opponents with pace alone. Alcaraz elevated the idea. He applied fourth-order disruption—tempo, patterns, space, and psychology—so that Sinner never had time to breathe, let alone build rhythm. It wasn’t just athletic superiority; it was tactical artistry.

Wrap

This match will be remembered not just as Alcaraz’s sixth major, but as a textbook demonstration of how to dismantle a rhythm player at the highest level. He didn’t just hit through Sinner—he took time away until rhythm itself no longer existed.

Rhythm wins rallies, but time wins matches — and Alcaraz proved the greatest weapon in tennis is the ability to steal both!

The Science of Failure: Anisimova’s Masterclass in Failing Forward

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The Science of Failure: Anisimova’s Masterclass in Failing Forward

At Wimbledon, Amanda Anisimova endured one of the harshest defeats in Grand Slam history — a 6-0, 6-0 loss to Świątek in the final. Just 57 minutes on court, and a lifetime of work seemed to collapse in front of the world.

But 53 days later, at the U.S. Open, Anisimova defeated Świątek to reach the quarterfinals. In doing so, she demonstrated the full arc: how to fail forward, how to turn devastation into momentum, and how growth looks when it is lived out in real time.

That’s not just sport. That’s life.

From Tears to Triumph

In her post-match Wimbledon interview, Anisimova displayed honesty and composure. She praised her opponent, thanked the fans, and acknowledged her own struggles with fatigue and nerves. Most importantly, she reframed the experience:

“I know I didn’t have enough today, but I’m going to keep putting in the work. I always believe in myself so I hope to be back here again one day.”

Less than two months later, she made good on that commitment. By reversing the result against Świątek in New York, Anisimova showed how failure, when processed constructively, can be a foundation for resilience.

Intelligent Failure and Growth

Harvard professor Amy Edmondson, in Right Kind of Wrong: The Science of Failing Well, distinguishes between basic, complex, and intelligent failures. Intelligent failures occur when individuals take on new challenges, pursue meaningful goals, and learn from the outcome — even if they fall short.

Anisimova’s loss at Wimbledon fit this category. It was not the product of negligence but of competing under extreme pressure at the highest level. By naming the factors that held her back and maintaining belief in her work, she converted the experience into progress.

What Athletes Understand About Failure

Elite athletes often point to defeats as critical inflection points. Pete Sampras described his 1992 U.S. Open semifinal loss to Stefan Edberg this way:

“When I lost to Edberg, it didn’t hurt at the time. But later it hit me — I didn’t fight hard enough. I promised myself I would never let that happen again. That match changed me.”

That realization fueled a career that produced 13 more major titles. Anisimova’s journey follows a similar pattern: Wimbledon was the pain, the U.S. Open the pivot.

As a coach, I remind my students that growth rarely comes from easy wins. When they tell me they are “just having fun,” I caution them: if it doesn’t hurt to lose, you won’t feel the urgency to change.

The Broader Lesson

For those outside elite sport, the same dynamics apply. Failure is not a final judgment but part of the learning process. The path forward is practical and measured:

  • Name the truth. Be clear about what went wrong, without excuses.

  • Reframe the experience. As Marianne Williamson notes, pain can either diminish you or help refine you.

  • Build systems. As James Clear explains in Atomic Habits, sustained success comes from consistent routines and habits rather than single goals.

  • Think long term. Growth is rarely immediate; the value of intelligent failure comes from what it makes possible over time.

Cultural attitudes toward failure also influence how we approach this process.

In the United States, failure is often framed as part of the entrepreneurial and athletic journey — a necessary step toward eventual success. The language of “failing forward” is widely accepted, and resilience is celebrated when setbacks fuel growth.

In Australia, by contrast, there is often a more reserved approach. The cultural emphasis on modesty and the “tall poppy syndrome” can make open discussions of failure less comfortable, with mistakes sometimes treated as reputational risks rather than opportunities to learn.

Bridging these perspectives means fostering an environment where failure is seen less as a verdict and more as a process — aligning with the principle that growth requires the courage to risk, to stumble, and to continue.

Whisperer Wrap

Amanda Anisimova’s path from a painful loss at Wimbledon to a meaningful victory at the U.S. Open illustrates how setbacks can become turning points. Her willingness to acknowledge the disappointment, reflect on its causes, and continue her work transformed the experience from defeat into growth.

This lesson extends beyond sport. Different cultures frame failure in different ways — in the U.S., it is often viewed as part of the journey, while in Australia it can carry heavier social weight. Anisimova’s example suggests a universal truth: failure should not be treated as a verdict, but as a process that creates the conditions for improvement.

As the line from The Best Exotic Marigold Hotel reminds us:

“Everything will be alright in the end. If it’s not alright, it’s not the end.”

Progress, in sport or in life, comes not from avoiding failure, but from using it well — whether in New York, Sydney, or anywhere else.

Exploiting a Key Weakness: How Osaka Beat Gauff

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Exploiting a Key Weakness: How Osaka Beat Gauff

Targeting weaknesses isn’t just good tactics — it’s a winning strategy. Naomi Osaka reminded us of that in her commanding 6-3, 6-2 win over Coco Gauff at the 2025 U.S. Open.

Relative Strengths

Naomi Osaka’s game is built on first-strike power — heavy serves, aggressive returns, and the ability to dictate rallies with controlled aggression.

Coco Gauff, by contrast, thrives on athleticism — her speed, anticipation, and stamina allow her to retrieve, counterpunch, and wear opponents down over long exchanges.

In this clash, Osaka’s clarity and firepower prevented Gauff from using her legs and lungs to turn the match into a running battle.

Osaka’s Ruthless Game Plan

  • Attack the forehand relentlessly. Gauff’s serve has been the big story, but it was her forehand that cracked under pressure, producing 20 unforced errors.
  • Jam the body on serve. Even with only 39% first-serve accuracy, Osaka neutralized Gauff by hitting her second serves into the body, preventing clean swings.
  • Stay consistent with pace. Instead of painting lines, Osaka struck with heavy, steady depth. The sustained pressure forced errors without needing to overhit.

As the Singles Strategies playbook teaches: exploiting an obvious weakness is one of the highest-percentage paths to a win.

Lessons for Competitive Players

  • Pick your target and don’t deviate. Too many players test a weakness but abandon it too soon. Osaka showed the value of tactical stubbornness.
  • Exploit with purpose, not passivity. Where others tried attrition, Osaka used power to finish points faster.
  • Psychology matters. Once Gauff’s forehand faltered, the pressure snowballed. A technical weakness became a mental one.

How to Train for This

  • Drill directional consistency. Train to hit 20+ balls crosscourt into the same zone without breaking rhythm. Build the discipline to “stay on script.”
  • Simulate pressure reps. Use practice under pressure routines, where every miss carries a consequence, to hardwire execution when nerves rise.
  • Sharpen footwork. Rely on small, rapid crossover and prep steps  to stay balanced and attack the same wing repeatedly without breaking down yourself.

Whisperer Wrap

Osaka didn’t just beat Gauff with power — she beat her with a sound strategy.

Find the crack in your opponent’s game, stay relentless, and let the pressure do the rest.

What AI Teaches Us About Tennis Fundamentals (Yes, Seriously)

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What AI Teaches Us About Tennis Fundamentals (Yes, Seriously)

I’ve been writing a few articles for Pam’s site about AI in the workplace. Wild stuff. AI is everywhere right now—huge potential, big buzz. It’s already changing how people do research, write reports, and make decisions.

But here’s the thing: most AI still only handles the basics—what you might call first-order stuff. It tells you what’s out there. What happened. What exists.
What it doesn’t do so well is second-order thinking—helping you figure out what actually matters, or what to do next.

And that idea—understanding what really matters—got me thinking about tennis.

Are You Practicing the Right “Basics”?

We all hear the same tennis fundamentals repeated: ball watching, balance, rhythm, timing. But how often do we stop to ask: which of these comes first? Which one drives the others?

Not all fundamentals are created equal. Some are first-order skills—the raw inputs your game depends on. Others are second- or third-order outcomes. They only show up once the foundation is strong.

Here’s how they rank, in terms of cause and effect:

First Order: Ball Watching
Everything starts with the eyes. If you’re not tracking the ball closely and early, your body doesn’t have the information it needs. Your movement, decisions, and stroke execution all depend on accurate visual input. Miss this, and everything else suffers.

Second Order: Balance
Once your eyes are doing their job, your body has to respond with control. Balance gives you the ability to set up your shots, stay consistent, and recover quickly. It’s the physical anchor for everything you do on court.

Third Order: Rhythm
When you’re seeing the ball and staying balanced, rhythm starts to appear. It’s the smooth coordination of steps and strokes. Rhythm makes your game feel fluid. But it can’t exist without solid inputs from your vision and posture.

Fourth Order: Timing
Timing is the result of all the above. It’s not something you drill directly. When ball watching, balance, and rhythm are aligned, timing shows up automatically. Chasing timing without the foundation is like trying to decorate a house with no walls.

Why We Train This Way on Sundays

If you’ve been to our Sunday sessions, you know we don’t start with casual “service line to service line” rallies. There’s a reason for that.

Those warm-ups are too passive. Players might be hitting the ball, but they’re not truly seeing it or training their balance under realistic pressure. It looks like warming up—but it’s not building the foundation.

Instead, we begin with drills that isolate and train first-order skills: visual tracking and postural control. Once those are solid, the rest of your game has something to stand on.

Whisperer Wrap

Don’t chase timing and rhythm as if they’re skills you can practice in isolation. They’re not. They’re outcomes.

Instead, train the inputs that create them. Focus on your eyes. Lock in your balance. Build from the ground up.

You might be surprised how much better your game gets—without changing your strokes at all.

P.S.  Measured in terms of orders, AI still has a long way to go before it can match the kind of layered expertise it takes to truly master tennis. The human game runs deeper—for now.

Cracking the Code: How to Overcome Townsend’s Net-Rushing Strategy

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Cracking the Code: How to Overcome Townsend’s Net-Rushing Strategy

Taylor Townsend delivered one of the most tactically disciplined performances of her career to outmaneuver Mirra Andreeva’s spin-heavy, rhythm-based game at the U.S. Open. By targeting the forehand, drawing her opponent forward, and finishing with precise volleys, Townsend demonstrated how variety and intent can disrupt even the most sophisticated baseline strategy.

While Townsend’s net-rushing approach is increasingly rare in the modern game, preparing for it provides a valuable lesson: every aggressive style can be addressed with disciplined depth, variation, and tactical clarity. Players who adjust their return position, maintain consistent depth, and commit to purposeful passing shots can shift the balance back in their favor.

Understanding Townsend’s Strengths

Before developing a counter-strategy, it’s important to identify the strengths of her game:

  • First-strike tennis: A lefty serve that pulls opponents wide and sets up attacking forehands.

  • Net presence: Exceptional hands and anticipation from doubles experience.

  • Short-ball punishment: Any ball left short is treated as an approach invitation.

  • Psychological pressure: Opponents feel rushed and are forced into uncomfortable passing shots.

To beat Townsend, the task is not simply to “pass better,” but to disrupt her ability to establish net dominance in the first place.

Tactical Blueprint to Counter Townsend

  1. Target Depth Relentlessly

    • Keep the ball deep to limit her opportunities to approach. Heavy topspin into the baseline corners can push her back and reduce her ability to step forward.

  2. Exploit Movement in Transition

    • Townsend is most dangerous when balanced at the net. Test her with dipping passing shots at the feet and lobs over the shoulder when she approaches out of position.

  3. Pressure the Backhand Volley

    • While her forehand volley is crisp, her backhand volley can be more vulnerable under pace. Low, crosscourt passing shots into that side can create forced errors.

  4. Return with Precision, Not Just Power

    • Against her swinging lefty serve, look to chip returns low at her feet or block deep crosscourt returns to extend rallies. Giving her a ball she can half-volley is risky.

  5. Vary Passing Patterns

    • Avoid predictability. Mix hard drives with slower, dipping shots, sharp crosscourt passes, and sudden lobs. Force her to cover multiple options instead of anticipating.

  6. Use Tempo Shifts

    • Rhythm changes—slices, moonballs, and sudden accelerations—can prevent Townsend from getting into a forward-flowing groove. Players like Ashleigh Barty have shown how variety can frustrate net rushers.

  7. Make Her Play Extra Balls

    • Volleyers thrive on quick finishes. By defending with depth and retrieving one more ball, opponents increase the pressure on her execution.

Psychological Approach

Equally important is the mental game. Townsend’s style applies constant pressure, and opponents often overreact by trying to “go for too much” on passes. The key is to:

  • Stay patient: Accept that she will win points at the net.

  • Focus on patterns: Commit to depth and variation rather than searching for winners.

  • Control momentum: Avoid frustration when she finishes a series of points quickly; the goal is to win the longer battles.

Whisperer Wrap: Takeaways

Against the Net-Rusher
To counter a net-rushing opponent, the key is to deny them opportunities to dictate from the front of the court. This requires maintaining depth, varying passing options, and staying composed under pressure—turning their biggest strength into a more limited path to success.

Against the Spin-Based Baseliner
To counter a spin-based baseliner, opponents must avoid being drawn into their rhythm. That means stepping inside the court when possible, taking time away with flatter strokes, and using variety—such as short balls or volleys—to disrupt their patterns and shift control of the rally.

Townsend Finds a Way to Beat Andreeva’s Game-Changing Strategy

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Townsend Finds a Way to Beat Andreeva’s Game-Changing Strategy

The third-round match at the U.S. Open highlighted a striking contrast in both style and stage of career: Mirra Andreeva, the 18-year-old world No. 5 who builds her game around spin, height, and variety, against Taylor Townsend, the 30-year-old world No. 1 in doubles, known for breaking rhythm and applying pressure through aggressive net play. [Andreeva Strategy Post]

In a tactically and disciplined performance, Townsend neutralized Andreeva’s spin-heavy baseline game by targeting the forehand, drawing her forward, and finishing with precise volleys—demonstrating how variety and intent can disrupt even the most sophisticated rally-based strategy.

Andreeva’s Basic Strategy

Andreeva has developed a reputation as one of the most disruptive young players on the WTA Tour. Rather than relying solely on power, she controls rallies by:

  • Using heavy topspin to push opponents deep and above their preferred strike zone.

  • Mixing in low slices to change the pace and force awkward contact.

  • Employing angles and drop shots to stretch the court and pull opponents off balance.

This approach has proven highly effective against aggressive baseliners, allowing Andreeva to dictate tempo without needing outright winners.

Townsend’s Tactics

To counter Andreeva’s strategy, Townsend relied on a clear tactical plan and steady execution. The main components of her strategy were:

  • Targeting the Forehand: By flattening shots into Andreeva’s forehand, Townsend denied her time to set up her topspin-heavy patterns.

  • Bringing Her Forward: Well-placed short balls forced Andreeva to come forward out of her comfort zone behind the baseline.

  • Finishing at Net: Once control was established, Townsend moved forward to volley to close points, a skill honed from her doubles expertise.

  • Utilizing the Left-Handed Serve: Her serve consistently opened the court and created first-strike opportunities.

Townsend’s willingness to step inside the baseline and commit to finishing points contrasted sharply with Andreeva’s rhythm-based game.

Shifting Momentum

Early in the match, Townsend showed signs of nerves, dropping her first service game. But she recovered quickly, breaking back and gradually imposing her style. The pivotal moment came at 4–5, 30–30 in the opening set, when Townsend held serve with a successful net approach. That hold triggered visible frustration from Andreeva, who lost composure in the following games.

From that stage, Townsend controlled the contest, winning 9 of the final 11 games to complete a 7–5, 6–2 victory.

Broader Context

For Townsend, a former junior world No. 1, this was her first fourth-round appearance at a major since 2019—a meaningful milestone in her career. For Andreeva, the match served as a reminder that even a sophisticated tactical approach can be disrupted when an opponent refuses to play within its framework. Nevertheless, Andreeva and her coach, Conchita Martínez, will undoubtedly be working on solutions to strengthen her response in future encounters.

Tactical Lessons

Competitive players facing spin-heavy, rhythm-based opponents can draw several practical lessons from Townsend’s approach:

  1. Neutralize the Strong Wing

    • Take time away from a topspin forehand by flattening the ball and directing it into that side.

  2. Disrupt Court Positioning

    • Use short balls and angles to force rhythm players out of their preferred deep baseline positions.

  3. Commit to the Net

    • When opportunities arise, transition forward decisively and finish with volleys. This requires specific practice of footwork and volleying under pressure.

  4. Serve with Purpose

    • Placement is as valuable as power. Target serves that open the court or draw weaker returns.

  5. Maintain Composure

    • Townsend’s decision to stay aggressive under pressure highlights the importance of routines for confidence and stability (breathing, self-talk, and rituals).

Whisperer Takeaway: Townsend’s win shows that with clear tactics and disciplined execution, even a rhythm-based spin game can be disrupted.

For developing players, the focus should be on building a toolbox of varied shots, learning the fundamentals of different playing styles, maintaining composure under pressure, and learning to finish points at the net with a reliable volley.

Nerves: “My Nerves Really Got the Better of Me”

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Nerves: “My Nerves Really Got the Better of Me”

Madison Keys has never been one to hide from the truth. After her loss to Renata Zarazúa in the US Open, she admitted something every competitor—whether in a Slam or a club match—has felt: nerves can take over.

“For the first time in a while, my nerves really got the better of me, and it kind of became a little bit paralyzing. I felt like I was just slow, I wasn’t seeing things the way I wanted to, which resulted in a lot of bad decisions and lazy footwork.”

It’s striking to hear this from a player who has already lifted a Grand Slam trophy this season. But Keys’ honesty reminds us of a universal truth: nerves don’t discriminate. They can hit when you least expect them, even in a “career year.”

Why Nerves Feel Paralyzing

Sports psychology has long studied what happens when pressure turns excitement into fear. Muscle tension creeps in, footwork slows, and decision-making clouds. In tennis, where balance and quick first steps are everything, being half a beat late can unravel an entire game plan.

As Keys put it herself: “I felt like I was just slow, I wasn’t seeing things the way I wanted to, which resulted in a lot of bad decisions and lazy footwork.”

Nerves Mean You’re Ready

Here’s the irony: nerves are not a sign of weakness. They’re a sign of readiness.

Bruce Jennings, before breaking world records, used to throw up from nerves. Serena Williams admitted she still felt “shaky” before major finals, despite more than two decades at the top. Rafael Nadal, throughout his career, relied on rituals—placing his bottles just so, adjusting his shorts, bouncing on the baseline. These weren’t quirks, but anchors. They channeled nervous energy into rhythm and control.

As uncomfortable as they feel, nerves are your body’s way of saying: you’re about to do something important. With age, those nerves can intensify—performance anxiety tends to grow sharper, not softer. For juniors, it often shows up differently: the fear of disappointing coaches or family. And sometimes, that pressure leaks out in unhealthy ways, like bending the rules or even cheating.

Practical Ways to Tame Nerves

The good news: nerves can be managed. Not eliminated—because nerves mean you care—but managed.

  • Pre-Match Rituals: Creating a consistent routine (listening to music, breathing exercises, visualization) helps anchor the mind.

  • Left-Hand Squeeze: Research shows that squeezing a tennis ball with the non-dominant hand before serving reduces overthinking and steadies execution.

  • Footwork Focus: Returning to basics—split steps, prep steps, crossover moves—can reestablish rhythm when your brain feels foggy. Rafael Nadal built his match-play identity around such details. At the start of matches, he would sprint to his return position—not just out of habit, but to keep his heart rate elevated and his body engaged. That simple ritual ensured his footwork was alive from the first ball—a reminder that movement patterns can settle the nerves before strokes ever do.

  • Mini-Resets on Changeovers: Think of changeovers as built-in reset buttons. Slow your breathing, towel off, replay the previous points briefly in your head—and then let them go. Use those ninety seconds to shift attention forward: What’s the next serve target? What’s the next tactical adjustment? Just as Keys spoke about the need for longer training “reset blocks” during a season, these mini resets in a match help restore balance, calm nerves, and re-enter play with clarity.

Whisper Tip:

Madison Keys’ candid reflection is a reminder that tennis is as much mental as physical. Nerves will always surface—but they don’t have to define the match. Some days, particularly when you’re tired or not feeling well, you just can’t get over the hump. Even so, the real secret to tennis is simple: just keep turning up.

Nerves don’t mean you’re unprepared. They mean you’re ready to play. The real question is: can you perform when it matters?

Has Hypnosis Been Applied in Tennis?

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Has Hypnosis Been Applied in Tennis?

Rachel asks whether hypnosis has been used in mental conditioning in tennis.

The answer is yes—tennis professionals and sports psychologists have explored hypnosis techniques to enhance mental focus, reduce anxiety, and improve performance under pressure.

Notable Examples:

  • Tennis legends including Andre Agassi, Serena Williams, Jimmy Connors, and Martina Navratilova have publicly credited mental conditioning, including hypnosis or visualization, for their success (Village Hypnotherapy).

  • A review in Frontiers in Psychology supports hypnosis as an effective mental training method for managing stress, enhancing focus, and boosting performance in sport (Frontiers in Psychology).

Mixed Evidence:

  • One study evaluating hypnosis and progressive relaxation in tennis training found no significant performance improvement compared to standard coaching over the long term, suggesting effectiveness depends on context and implementation (Academia.edu).

Tennis Ball Squeeze: A Scientific Parallel

One of the most validated and comparable tools is the “tennis ball squeeze” method, developed by Professor Jürgen Beckmann.

While not traditional hypnosis, this neuromuscular priming technique—a form of embodied cognition—alters brain function to reduce performance anxiety. The method involves squeezing a tennis ball with the left hand for 10–15 seconds before serving, which has been shown to stabilize performance under stress by calming the brain’s motor control center.

Hypnosis and Guided Imagery in Sport

Hypnosis and guided visualization techniques have long been employed in elite sport to help athletes:

  • Enter relaxed, focused states

  • Visualize successful performance outcomes

  • Reinforce confident behaviors

  • Regulate emotional arousal

In tennis, these tools can be critical for:

  • Mental recovery between points

  • Handling momentum shifts

  • Sustaining focus and intensity throughout a match

Complementary Mental Conditioning Techniques

To maximize effectiveness, hypnosis or guided imagery should be integrated with:

  • Visualization

  • Breathing routines

  • Pre-match rituals

  • Mindfulness techniques

When combined with behavior design principles like those from Atomic Habits, these strategies can support the creation of mentally resilient, high-performance routines.

Wrap

Hypnosis in tennis isn’t just a theoretical concept—it’s a proven tool used by champions and backed by psychology.
While results can vary based on individual receptivity and application method, it remains a valuable option for players looking to strengthen their mental edge.

Keep Turning Up: The Mindset That Changes Matches

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Keep Turning Up: The Mindset That Changes Matches

Golfer Tommy Fleetwood knows the walk.  Final-round tension, leaderboard glances, cameras following.  And yet — no PGA Tour trophy in his hands.

He’s widely considered the best player without a win — a tag no one wants, but one he’s carried with grace. His close calls are many, his skill undeniable, but the breakthrough hasn’t arrived.

Tennis has its own versions of this storyline. Think David Ferrer, who reached a Grand Slam final and stayed in the top five for years without winning a major. Or Elena Dementieva, who played multiple Slam finals and won Olympic gold, but never claimed a major trophy. Like Fleetwood, they lived in the rare air of constant contention, week after week, without the crowning moment.

The Invisible Hurdle

Fleetwood’s challenge isn’t mechanical — he’s a world-class ball striker with multiple European Tour wins. The real opponent?

  • History’s shadow – Each time in contention, the whisper comes: Here we go again.
  • Expectation weight – Every point or shot feels heavier because of what’s at stake.
  • Anxiety’s trap – Playing to avoid failure instead of playing to win.

As Davis Love III says, “It’s a mental battle to not play for something other than one shot at a time.” Any tennis player who’s tightened up serving out a match in the third set knows exactly what he means.

Why Showing Up Matters

Performance psychology shows that repeated close calls can cause overthinking. The brain, trying to protect itself from the pain of past losses, tenses when the moment comes again.

The key is to keep showing up anyway.  Fleetwood himself put it best:  “I would way rather be there and fail than not be there at all.”

In tennis, the same holds true. Being in the fight — whether in the semis of your club championship or at the sharp end of a Badge finals match — is proof of belonging, not failure.

A Lesson From My Coaching Days

When I coached juniors in the US, I made a deal with my students: they had to play 10 tournaments over the summer. Why? Because no one knows when the breakthrough will come.

I secretly hoped it wouldn’t happen in the first couple — that early rush of winning can tempt young players to overplay and risk injury. But by tournament eight or nine, something deeper took hold. Turning up wasn’t just about chasing a trophy anymore; it became a life lesson in resilience.

They learned to:

  • Compete when tired
  • Focus after disappointment
  • Trust that persistence is its own kind of win.

The Takeaway

Fleetwood’s story — and those of Ferrer, Dementieva, and countless other players — proves that persistence is a skill.

When the breakthrough comes, it won’t be magic. It will be the natural outcome of showing up, again and again, long after it would’ve been easier to stay home.

Whisperer Tip: Keep turning up.

When the win comes, it won’t mark the beginning of your story — it will simply be the next chapter in your tennis development, forged through resilience.

The Silent Match-Loser in Badge: Unforced Errors

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The Silent Match-Loser in Badge: Unforced Errors

I still remember, as a kid learning tennis, going up against “the puddler” — that maddening opponent who never seemed to do anything but float the ball back to the middle of the court. Point after point, I’d try to blast my way through, only to miss and gift them another point. I was small, without the weapons to finish a point, clueless about court positioning, and far too impatient to play the long game. My young mind couldn’t wrap itself around one simple, infuriating question: how could you possibly lose to someone who never attacked?

The answer, of course, was simple: unforced errors.

What They Are — And Why They Matter

An unforced error is a mistake entirely within your control — no brilliant winner from your opponent, no impossible retrieval. Just a shot you should have made, but didn’t.

While the frequency of these errors generally decreases as standards rise, they never vanish. Even in Badge tennis, they are often the biggest deciding factor in a match.

Some are more painful than others. Failing to return a weak second serve — particularly in doubles, and especially when you dump the return into the net — is a serial offender. Other classic examples include:

  • Missing a routine volley with the court wide open

  • Overhitting an approach shot with no real pressure on the swing

  • Netting a slow sitter in the middle of the court

  • Double-faulting on a crucial point

  • Sailing a ball long when you had time to set up perfectly

The sting isn’t just in losing the point — it’s in knowing the outcome was entirely in your hands.

The Numbers Don’t Lie

Roughly 30% of professional tennis points end with an unforced error. The best in history keep their rates unusually low:

  • Bjorn Borg → 4.9%

  • Rafael Nadal → 5.4%

  • Roger Federer → 8.2%

By comparison, the average Sydney Badge player will often see 35–45% of points end in a UFE — and in scrappy, high-pressure matches (especially against “puddlers”), that number can surge past 50%.

At Badge level, matches are often decided not by who hits the most winners, but by who can hand over the fewest free points.

Why It’s a Match-Changer in Badge

At pro level, shaving 5% off your UFE rate can swing a match. In Badge, where UFE counts are often much higher, the impact is even bigger. If you normally give away 40% of points through UFEs and you can bring that down to 30%, you’ll win far more matches — without improving a single other aspect of your game.

The Psychology of Control

Reducing unforced errors in Badge isn’t about playing “safe” tennis — it’s about disciplined execution under pressure:

  • Balance — hold posture through your shot so the ball stays on target

  • Footwork — small, precise prep steps to arrive balanced

  • Mental resets — breathing, self-talk, and rituals to stop one mistake becoming three

  • Training habits — making consistency automatic through repetition

Why UFEs in Doubles Can Be Easier to Manage

In doubles, you start in a winning position — right at the net. That positioning forces errors from your opponents and gives you high-percentage volleys to finish points quickly. Because rallies are shorter, there’s less time for UFEs to creep in — but the same rule applies: the team that gives away fewer free points almost always wins.

So how do you handle it when your partner makes a UFE? Nobody deliberately misses a shot, so be sympathetic — especially if they were doing the right thing tactically. In those moments, your role is to be encouraging, not critical. Remember, even a strong doubles team will still win only about 60% of points they play, so the occasional miss is not just inevitable — it’s part of the game. A quick nod, a smile, or a “good look” can keep your team’s confidence rolling into the next point.

How to Start Winning the UFE Battle

  • Track your mistakes — chart your UFEs in matches and notice patterns.

  • Consistency  — aim for 50+ rally balls deep-to-deep groundies and volleys without an error in practice

  • Simulate match pressure — assign penalties for UFEs in practice sets.  You lose 3 points when you hit the ball into the net.

  • Have a reset plan — deep breath, ritual, and a tactical target after every error.

Whisperer Tip:

In Badge tennis, you don’t have to be the biggest hitter to win — but you do have to be the one who gives away fewer free points. Control what you can control, and you’ll control the match.

The Joy of a Hit

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The Joy of a Hit

As Coach Tim reminded me, there’s something quietly magical about two people on a court just having a hit.

There’s real beauty in the rhythm — in the simple joy of striking the ball cleanly, sweetly, again and again.

In the rush to compete, to grind out results, and climb rankings, many players miss this essential: the joy of the hit.

Why the Hit Matters More Than You Think

Most players train to win. They chase the scoreboard, the next tournament, the next edge. But in that chase, something vital can get lost — the pure, effortless joy of clean contact, the sound of a well-struck ball echoing under the open sky.

When you hit for the love of the hit, you reconnect with the original reason you picked up a racket in the first place. Not for validation. Not for rankings. But because there’s something deeply satisfying about rhythm, timing, and flow.

What You Miss When You Rush to Compete

  • You miss the feel — of how your body syncs with the ball.

  • You skip the rhythm — the meditative back-and-forth that builds control.

  • You bypass the flow — that sweet zone where time slows and every shot feels inevitable.

And ironically, you also stall your development. Rushing into match play too often engrains tension, over-hitting, and poor decision-making.

The Hit as a Mindset

Think of a hit session as movement meditation. Like a musician playing scales or an artist sketching shapes, the repetition isn’t mindless — it’s sacred. It sharpens your awareness, hones your balance, and tunes your nervous system to the pace of the game.

Make it part of your routine:

  • Start each week with a hit — no serves, no pressure.

  • Let go of outcome — focus on timing and feel.

  • Use it to reset after a tough loss or stressful match.

Wrap

So yes, hit with purpose. Train hard. Compete fiercely. But never lose sight of what the game gives you when no one’s keeping score.

Because the joy of the hit isn’t just a warm-up — it’s the heart of tennis.

Take time to return to it. Often.

You Won. Now What?

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You Won. Now What?

After a match, while most coaches ask about the score, I’ve noticed you ask something else.

Most begin with, “Did you win?”   You begin with something deeper: “What did you learn?”

That small shift speaks volumes. Because it’s not just about the outcome—it’s about the insight. And that’s where real growth begins.

Why does that matter?

Because results fade—but learning endures. The scoreboard doesn’t define your worth. And chasing wins alone can leave even the most successful athletes feeling unexpectedly hollow.

It’s a lesson that reaches far beyond sport: if your sense of meaning hinges only on outcomes, you’ll constantly be chasing fulfillment that slips through your fingers. But if you root yourself in growth, in learning, in purpose—then every step, win or lose, becomes worthwhile.

That’s why this conversation—about the difference between goals and purpose—matters more than ever as a life lesson.

Even the Greats Ask: “Now What?”

That quiet question—“Now what?”—echoes across every corner of elite sport.

After reaching the pinnacle, many athletes describe not joy, but confusion. Aaron Rodgers, fresh off a Super Bowl win, asked himself: “Did I aim at the wrong thing?”  Michael Phelps, with 23 Olympic golds, admitted to post-Games depression: “Cool… Now what?”

Australian legends have lived the same story.

Ash Barty retired at 25 after winning Wimbledon and the Australian Open. Her words? “I’m spent… I know physically I have nothing more to give.”
Pat Rafter walked away from tennis while still at the top to prioritize family, later admitting the trophies didn’t anchor him.
Mark Philippoussis reflected that the real challenge wasn’t losing—it was figuring out who he was when tennis stopped being the answer.

Cricketers feel it too.
Adam Gilchrist spoke of the silence after retirement—the emotional vacuum that followed years of applause.
Shane Watson revealed how he had to uncouple his self-worth from his stats.
And Justin Langer, even after leading Australia to Ashes glory, found himself seeking fulfilment not in medals, but in mindfulness.

Even our greatest swimmers—Ian Thorpe and Grant Hackett—opened up about post-career identity loss. “You go from being on top of the world to not knowing what your place is anymore,” said Thorpe. Hackett echoed that the real fatigue came from redefining himself without the sport.

These aren’t stories of regret. They’re stories of realignment. Because when goals are finally achieved, identity often demands a new anchor.

Scottie Scheffler’s Honest Question

That’s why Scottie Scheffler’s pre-Open admission made headlines:  “Why do I want to win this tournament so bad?”

It wasn’t weakness—it was honesty. Just days before winning the Open Championship, the world’s top golfer revealed that success doesn’t truly fulfill him. Golf matters—but not more than his faith or his family. And standing on top of his sport, he dared to question the point of it all.  Yet despite those doubts, he still won. Not because he needed to—but because he had decoupled outcome from identity. That’s real freedom.

We recently wrote a column about Scheffler “finding a way” in the face of challenge—and Scheffler embodies that mindset. He trains with purpose, competes without ego, and finds meaning beyond the scorecard. His journey isn’t about perfection—it’s about staying grounded in what matters most.

The Difference Between a Goal and a Purpose

Performance psychologist Jamil Qureshi explains it this way:

“A goal is something you achieve.  A purpose is something you live.”

Goals are outcomes: Win the title. Break the record.  Purpose is process: Wake up with meaning. Grow through effort. Serve something bigger than yourself.

Goals end. Purpose doesn’t.

What Purpose Looks Like in Real Life

Olympic rower Helen Glover once believed that winning would make her “never sad again.” But when she crossed the finish line in London, she didn’t feel joy—just relief. The gold medal was too heavy for the moment to carry.

It wasn’t until her second Games that her mindset shifted. The focus moved from Can we win? to How good can we be?

Triathlon legend Alistair Brownlee had a similar experience. After winning Olympic gold, he kept training—not for a race, but because “it’s who I am.”

This is what it looks like when identity is grounded in purpose, not outcomes.

Train With Purpose (Not Just Goals)

So what does this mean for you, the athlete, the coach, the weekend player?

It means your value isn’t tied to the win. And your success isn’t just about reaching a target—it’s about how you pursue it.

Here’s how to shift from goal-chasing to purpose-living:

  • Anchor your habits in identity: Be the kind of person who shows up, no matter the result.

  • Create process goals: Move from “win X” to “train with full focus every day.”

  • Measure what you control: Effort. Attitude. Preparation. Not just outcomes.

  • Use failure as feedback: Let setbacks reveal your growth—not just your gaps.

  • Celebrate the path: Acknowledge the journey, not just the arrival.

As James Clear writes in Atomic Habits:

“You don’t rise to the level of your goals. You fall to the level of your systems.”

Wrap: What Really Stays With You

Most of us aren’t chasing Wimbledon titles or Olympic medals—but we’re all chasing something. A promotion. A PB. A personal transformation.

And when we finally reach the summit, we often whisper the same thing as the pros:  “Now what?”

That’s why purpose matters. Because it’s not just about the win—it’s about why you show up every day. It’s the effort you give, the character you build, and the meaning you create in the process.

So ask yourself:

  • What did I learn today?

  • Did I move with purpose?

  • Am I growing into the person I want to be?

Because when you live with purpose, every step counts—even the quiet ones.   And that’s a win worth chasing.

Reframe to Win: the Lionesses’ Masterclass

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Reframe to Win: Lionesses’ Masterclass

“We have to play Jimmy Parker, the No. 1 player in the world. I’ve never beaten him.”  My doubles partner dropped this gem just before a U.S. Senior Nationals final. Pam, standing within earshot, chirped back:  “Don’t you mean Jimmy Buffet?”  Dave blinked. “Oh,” he said.  We laughed. The mood shifted. The pressure melted. The rest is history.

That’s the power of reframing.

What Is Reframing—and Why Does It Matter?

Reframing is the art of changing your mental perspective on a challenge.  Instead of seeing a match as a looming threat, you see it as a puzzle, a chance, even a joke.  Pam’s offhand quip turned a fearful story into a laughable one—and with that, our tension vanished.  But this isn’t just about clever lines. Let’s look at a masterclass in reframing: England’s Lionesses at Euro 2025.

“New England”: How Wiegman Reframed

Sarina Wiegman’s genius wasn’t just tactical—it was psychological.  After their 2022 win, most would have called 2025 a “title defense.”  Not Wiegman. She renamed the campaign: “New England.”  Not a repeat. A new challenge. New energy. New purpose.

Even as key players withdrew and the team opened with a loss, Wiegman stuck to her mindset:  Don’t cling to what was. Step into what can be.

What We Can Learn as Competitive Players

Reframing is more than positive thinking. It’s strategic mental repositioning.  Here’s how to use it on court and in life:

  • Change the narrative: From “We’re underdogs” to “They’ve got more to lose.”

  • Reassign meaning: “I’ve never beaten him” becomes “He’s never played this version of me.”

  • Break the tension: Humor disarms fear. Use it.

  • Reset the identity: Just like Wiegman’s “New England,” redefine your mission: New season, new rules.

Takeaways You Can Use Right Now

  • Pre-match nerves? Squeeze a tennis ball with your non-dominant hand for 10–15 seconds. It reduces overthinking and re-centers motor control.

  • Feel overwhelmed by past losses? Visualize yourself as a clean slate player—habit expert James Clear calls this “identity-based change”.

  • Partner tense before a big match? Try a light comment or quirky cue—maybe even “Jimmy Buffet.” Disrupt the spiral.

Wrap: It’s Not Always About Skill

Whether you’re facing the No. 1 in the world or coming off a painful loss, the story you tell yourself matters.  Reframing isn’t denial—it’s weaponized perspective. It’s the mental jiu-jitsu that turns doubt into belief, fear into flow.

Sometimes, the best strategy isn’t hitting harder.  It’s thinking different.