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.

Scheffler’s Masterclass: Finding A Way

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Scheffler’s Masterclass: Finding A Way

Whether in golf or tennis, one truth holds firm: mastery is always just out of reach.

Even the greatest players rarely fire on all cylinders at once. Precision, power, touch, mental clarity — getting every pillar to align is the exception, not the rule. There are days when it all feels effortless. But even for the best, that feeling never lasts long.

Champions aren’t defined by perfection. They’re defined by what they do when perfection isn’t an option.

On a windswept Sunday at Royal Portrush, Scottie Scheffler showed exactly what that looks like. He missed fairways. The conditions were brutal. The crowd roared for Rory. Then came the stumble — a double bogey on 8. But Scheffler didn’t flinch. He bounced back with a birdie at 9, stayed locked in, and closed with four rounds in the 60s.

“Playing this game is a battle within yourself… and this week, I did a really good job hanging in there mentally.” — Scottie Scheffler

When his putting faltered, his ball-striking carried him. When the pressure mounted, he didn’t panic — he adapted. As Rory McIlroy said:

“Scottie Scheffler is inevitable… Even when he doesn’t have his best stuff, he’s become a complete player.”

And that’s what competitive tennis demands, too — the mindset of a complete player.

How Do Tennis Champions Find a Way?

They adapt — not by waiting for things to click, but by taking control of what they can.

  • They grind through long rallies when their weapons aren’t landing.

  • They adjust their targets and margins, staying patient without losing intent.

  • They disrupt patterns, mix spins, and test for cracks in their opponent’s game.

  • They stay anchored — in footwork, in breath, in ritual — even when everything in them wants to unravel.

Like Scheffler pacing between shots with quiet focus, great tennis players turn inward between points.

They don’t chase momentum.  They create it — one disciplined decision at a time. One point at a time.

The Essence of Competing

Competing at your best has never been about flawless execution.  It’s about something far more demanding — refusing to go away.

It’s staying in the fight, no matter how off your timing feels, how rough the conditions get, or how loudly the scoreboard screams against you. Because competition doesn’t reward perfection — it rewards persistence.  It favors the player who keeps showing up, who keeps swinging, who refuses to give in.

When your game feels off, you don’t need to be spectacular — you need to be smart. Tighten your targets. Simplify your patterns. Shrink the court if you must. But stay present. Stay stubborn.

When your opponent catches fire, don’t panic — respond.  Absorb their momentum. Break their rhythm. Reclaim your space, one choice at a time.

And when pressure builds, lean in.  Breathe slower. Move sharper. Let the moment focus you, not fracture you.

Champions aren’t fearless — they’re just willing to feel the fire and keep going.

In the end, brilliance might win the highlight reel.  But it’s grit that wins the match.

Find a Way.  That’s the mark of a complete player.

Read more on what it takes to be coming a complete tennis player

The Science Behind Easy Power

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Easy Power: Unlocking Effortless Force

The Science: Power Without Effort

Advanced tennis isn’t about swinging harder — it’s about swinging smarter. That’s the essence of Easy Power, as illustrated in Ian Westermann’s YouTube video at Wimbledon 2025, when Marin Čilić faced rising star Jack Draper. Čilić didn’t try to outmuscle Draper. Instead, he managed his swing tempo — hovering around 80% of max speed — and emphasized timing, balance, and core engagement. His strokes were deep, heavy, and unforced, not because he swung harder, but because he swung with precision and complete body integration.

That’s Easy Power: efficient, composed, and devastatingly effective.

What Is Easy Power?

Easy Power is not about swinging softly — it’s about swinging in control. It’s a refined tempo that:

  • Engages your legs, hips, and core

  • Maintains balance and stability throughout the motion

  • Sequences your movement fluidly from the ground up

The ideal tempo? 80% of your full effort. This allows for faster recovery, cleaner contact, and more sustainable power.

From Control Comes Force

Performance coach Gavin MacMillan has long emphasized this core principle:

“True force production starts with controlled movement patterns — not brute strength.”

His training focuses on proprioception, balance, and joint sequencing. Athletes generate more speed and power after reducing tension and improving control. This aligns perfectly with Easy Power — smoother movements yield cleaner force.

Proprioception — a fancy word for your body’s ability to sense its position and movement in space — is what allows you to stay balanced, adjust mid-motion, and strike with precision without consciously thinking about it.

Balance: The Bedrock of Easy Power

Power leaks when balance is lost. To unlock Easy Power, you must start with a stable base. Every effective groundstroke begins from the ground up — through your legs, hips, and torso — and balance is what holds that kinetic chain together.

To build functional balance:

  • Prep & Transition Steps – Position you in a balanced, athletic posture before each swing

  • Cross-Over Steps – Develop lateral control and hip mobility for rotational force

  • Stable Contact Stance – Neutral or open, your stance must ground you to transfer energy efficiently

Balance isn’t just part of the swing — it’s the platform that makes power possible.

Getting into “The Zone”

One of the greatest advantages of Easy Power is its ability to put you in the Zone — that state of optimal performance where focus is sharp, effort feels light, and execution becomes automatic. As Tim Gallwey described in The Inner Game of Tennis, this is when the conscious mind steps aside and the body performs with natural rhythm and instinct.

Why the 80% tempo helps:

  • You’re less rushed — movement and timing feel unforced

  • You’re more rhythmic — swing flow improves consistency

  • You trust your training — your body takes over, without second-guessing.

The Hidden Bonus: No More Tennis Elbow

The most overlooked benefit of Easy Power?  Injury prevention.

Overhitting puts excessive strain on your arm, especially the elbow and wrist. Most cases of tennis elbow stem from poor body mechanics and muscling the ball.

By managing your swing and shifting the workload to your core and lower body, you minimize stress on vulnerable joints. Easy Power doesn’t just boost performance — it preserves your longevity on court.

Wrap

Easy Power is not less power — it’s smarter, safer, and more effective power.

By managing your swing tempo, grounding your balance, and engaging your core, you tap into your body’s natural strength — without overexertion or injury. You swing with intention. You move with flow. You compete with calm authority.

What Tennis Players Can Learn from a Tour de France Champion

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What Tennis Players Can Learn from a Tour de France Champion

At first glance, cycling and tennis seem worlds apart — one a battle of wattage over mountains, the other a clash of racquets on painted rectangles.

But look deeper into the mindset and story of Tour de France champion Tadej Pogačar, and you’ll uncover profound lessons for tennis players striving for excellence.

1. Play With Lightness, Even at the Highest Level

Pogačar is the most dominant rider of his generation — and yet, he approaches his sport with a smile, a selfie, and a spirit of play. Despite the stakes, his laidback demeanor is his strength, not a weakness.

Tennis takeaway: High performance doesn’t require high tension. Cultivate calm. Practice mindfulness, like breath control and personal rituals. Under pressure, recall the joy of the game — the rhythm, the rally, the reason you started.

2. Win and Lose Like a Champion

Pogačar’s grace in defeat — acknowledging rivals, riding without regret — reflects his early upbringing where winning was rare, and effort was celebrated. That mindset, forged in family games and chores, gave him emotional resilience.

Tennis takeaway: Compete with full intensity but detach from outcomes. Win or lose, reflect on your performance and commitment. This resilience allows you to bounce back stronger, without the psychological cost of choking.

3. Obsession Beats Ambivalence

Pogačar wasn’t pushed into greatness — he followed his brother into sports out of curiosity, then surpassed him with sheer focus. His all-in mentality — choosing cycling over everything — made the difference.

Tennis takeaway: Discipline is easier when driven by passion. Small wins snowball!

4. Joy in the Sufferfest

Pogačar doesn’t just endure climbs; he thrives in them. He describes the brutal mountain stages as “fairytales.” Why? Because he’s fully present, engaged in the moment, and aligned with his purpose.

Tennis takeaway: Channel this mindset into conditioning sessions and long match play. Embrace the discomfort of footwork drills and agility work. View the grind as a privilege, not punishment.

5. Family and Foundations Matter

Pogačar’s support system was grounded in humility and hard work. His parents didn’t push performance — they encouraged effort, balance, and consistency. This emotional foundation insulated him from pressure.

Tennis takeaway: Surround yourself with people who value you beyond wins. Maintain perspective. Long-term success flows from grounded confidence, not external approval.

Key Takeaways for Tennis Competitors

  • Smile under pressure: A light heart is a competitive edge.

  • Compete fully, detach emotionally: Control what you can — your effort and mindset.

  • Train like it’s your passion project: Systematize habits, enjoy the process.

  • Love the pain: View hard work as meaning, not misery.

  • Build your tribe: A stable support network fuels your rise.

When you step on court next, channel the energy of a cyclist flying up Hautacam — fearless, focused, and loving every second. Because sometimes, the greatest tennis lessons come from outside the court.

Determination: The Real Centre Court Lesson

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Determination: The Real Centre Court Lesson

Two days ago, Mirra Andreeva lived her childhood dream.  She debuted on Centre Court, defeating Emma Navarro in front of her idol Roger Federer.

The next day, she was living it up – sunhat on, poster in hand, cheering for her coach Conchita Martinez at a legends match.

But on Wednesday, reality struck.

When Your Best Weapon Fails

In her match against Bencic, Andreeva’s world-class backhand – usually her weapon of choice – failed her at crucial moments.  She missed sitters, netted routine backhands, and dumped volleys long in tiebreaks that decided the match.

Bencic, the Tokyo Olympic gold medalist from Switzerland who is playing her first season after giving birth to her first child, matched Andreeva shot for shot in a duel of hard, spinning power that turned in the final moments of both sets. It ended with Bencic charging into her first Wimbledon semifinal 7-6(3), 7-6(2), where she will play Świątek.

Yet Andreeva’s reflection wasn’t soaked in defeatism.

The Determination Mindset

“The first thing that I’m going to practice is, I don’t know, I’m going to play a thousand tiebreaks. Unless I win one, I’m not going to be happy.”

Faced with heartbreak, Andreeva chose the path of growth.

Lessons for Competitive Players

Key takeaways:

  • Losing close is data. It tells you exactly what to practice next.

  • Regret is fuel. Missing her backhand in tiebreaks didn’t break her – it gave her clarity on her training priorities.

  • Enjoy the grind. Even after heartbreak, she joked about the kilos of strawberries she ate that week. Perspective matters.

  • Determine your response. You choose whether disappointment drives you forward or leaves you stuck.

Whisperer Reflection

Next time you choke in a breaker or your signature shot fails under pressure, remember Andreeva.

Don’t fear tight matches.  Seek them out. Play a thousand tiebreaks until you master them.

That’s determination – not the confidence to never fail, but the refusal to let failure define you.

Keep showing up, keep learning, and keep evolving.

Spin, Height, and Control: The Keys to Mirra Andreeva’s Success

The 80% Rule – Temper Power with Percentage

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The 80% Rule – Temper Power with Percentage

Rune learned a powerful truth from Djokovic:

“Never go beyond 80% on rally shots.”

Why follow the 80% rule?

When you swing at 80% effort on rally shots:

  • Your strokes stay repeatable under pressure
    At 100%, technique often breaks down. At 80%, mechanics remain solid, even under stress.

  • You maintain better balance and timing
    Overswinging throws you off balance, delays recovery, and leaves you exposed for the next shot.

  • You reduce unforced errors
    Many errors come from trying to hit bigger than necessary, especially when rushed or tired.

The Psychology Behind 80%

Going for highlight-reel winners feels satisfying, but:

  • Matches are won by consistent, high-quality balls
    Players like Djokovic and Alcaraz build pressure by rarely missing, forcing opponents to crack.

  • Your opponent feels mental strain when you never give away free points
    This drains their confidence and tempts them into riskier decisions.

Practical Application

  • Hit rally balls at a controlled 80% effort
    Train yourself to value repeatability over power in rallies.

  • Reserve your 90–100% swings for clear finishing opportunities
    Accelerate fully only when the ball sits up and your on balance in your strike zone with court space open.

  • Focus on depth, shape, and footwork precision rather than raw power
    Heavy topspin with depth at 80% often does more damage than a flatter 100% missile with low margin.

Wrap

Temper your power with percentage.
Reliability beats recklessness – especially when the match is on the line.

The Grind Pays Off

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The Grind Pays Off: Why Spaun’s U.S. Open Win Matters

There are sporting moments that stretch beyond the trophy, and J.J. Spaun’s U.S. Open win is one of them.

On a drenched Oakmont Sunday, the grind told its story. Not the flash of a superstar, but the relentless rhythm of a journeyman. Spaun—stocky, unassuming, once nearly jobless on the PGA Tour—took on the game’s cruelest major and walked away a champion. Not by dominance, but by determination.

He Wasn’t Supposed to Win. That’s Why It’s So Powerful.

  • Spaun started golf hitting balls into a garage net.

  • He walked onto his college team.

  • He spent four years grinding on mini tours.

  • In 2024, he was missing cuts and nearly lost his card.

And then came the shift—not in swing, but in spirit.

No longer trying to “protect” his career, he just played. He embraced the “let the golf be golf” mantra, stopped chasing validation, and started swinging freely. What followed? Three top-10s, a secure tour card, and on June 16, a 64-foot putt that sealed a two-shot victory in the U.S. Open!

Why This Win Resonates

This wasn’t about being the best. It was about being brave enough to stay in the game. About weathering 10 missed cuts, soul-sucking self-doubt, and the pressure of feeding a family. Spaun’s win reminded us:

  • You don’t need to be the chosen one. You need to keep showing up.

  • The difference isn’t in talent. It’s in the refusal to quit.

  • Growth is non-linear—but grit is exponential.

The Agassi Grind: A Legend Forged in Pain

Andre Agassi once described his early years as “hell in paradise.” Trained relentlessly from childhood, Agassi burned out by his early twenties, only to fall to No. 141 in the world in 1997. But instead of walking away, he went to the minor leagues—the tennis equivalent of the mini tours—playing in remote Challenger events with no fanfare. And from that lonely grind came a second career. He climbed back to world No. 1, winning five more Grand Slams and proving that greatness isn’t just talent—it’s the ability to rebuild when no one’s watching.

The Tennis Echo Chamber: More Champions of the Grind

  • Stan Wawrinka was 28 before winning his first Grand Slam. Once a perennial quarterfinalist, he broke through by outlasting legends—claiming three majors by beating Djokovic and Nadal in finals.

  • Simona Halep lost her first three Slam finals, often criticized for being too fragile. But she doubled down on fitness, tactics, and mental strength. Her reward? Wimbledon and French Open titles built on persistence, not privilege.

  • Francesca Schiavone wasn’t on anyone’s list of Slam favorites. But at 29, she stunned the world by winning the 2010 French Open with grit, creativity, and fearless self-belief.

These stories show us something real: grinders may not win often, but when they do, it hits deeper.

Lessons for Any Competitor

Spaun’s story is a blueprint for anyone chasing long odds:

  • Embrace setbacks as lessons, not defeat.

  • Detach from outcomes and recommit to process.

  • Find joy in effort—even when results aren’t immediate.

As James Clear would say, “You do not rise to the level of your goals. You fall to the level of your systems.” Spaun’s system became about freedom, family, and letting go of fear.

Once You’ve Ground Long Enough—Magic Can Happen

That 64-footer wasn’t luck. It was every rep, every missed cut, every lonely hour on the range. It was a symbol that the journey doesn’t forget those who honor it.

So, keep swinging. Keep grinding. Because Spaun just proved—if you stay in the game long enough, your moment might just come.

The Science Behind Why We Play Not to Lose

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The Science Behind Why We Play Not to Lose

Something odd happens in competitive tennis matches.  Even experienced players—those who have drilled for years and won countless points with bold play—suddenly change. They stop playing to win and start playing not to lose. It’s easy to assume this is just nerves, but there’s more to it. There’s science behind that shift.

When the pressure builds, the human brain instinctively seeks out what feels certain, safe, and simple. We back away from risk not because it’s the wrong play, but because our brains are overloaded and looking for shortcuts. The bold strategy that felt automatic in practice suddenly seems too complex to trust.

In those moments, it’s not just your forehand that’s under stress. It’s your mental wiring.

The Oprea Study: Why Simplicity Feels Safer

Economist Ryan Oprea of UC Santa Barbara explored this exact phenomenon in a 2024 study. He presented participants with two types of choices:

  • One involved a classic risk scenario: choosing between a guaranteed reward or a riskier, potentially higher payout.

  • The other involved no risk at all—just a little math. Participants had to compare two guaranteed outcomes, but one was more mentally demanding.

Here’s the kicker: people avoided the complex choice just as often as they avoided the risky one, even though there was no uncertainty involved. The conclusion was clear:

The brain treats complexity the same way it treats risk.

Citation: Oprea, Ryan. 2024. “Decisions under Risk Are Decisions under Complexity.” American Economic Review 114 (12): 3789–3811. DOI: 10.1257/aer.20221227

Why This Matters on the Court

In tennis, complexity is strategy.

It shows up when you change direction mid-rally, go after a tough serve target, or take control on a tight point. These are high-payoff plays—but they also require fast, deliberate thinking.

When pressure hits, your brain wants to simplify. So instead of attacking the second serve, you block it back. Instead of aiming to the corner, you hit down the middle.

You don’t lose confidence—you lose bandwidth. And with it, your ability to make good strategic choices in the moment.

The Weekend Warrior Factor

This is especially true for the majority of players—those who balance tennis with jobs, families, and everyday life. If you’ve spent your week in meetings, solving problems, and making decisions, your brain is already fatigued.

By the time Saturday rolls around, your cognitive tank is half-empty. When the score tightens, you’re not unprepared—you’re just mentally spent. And that’s when the brain looks for the easiest option.

It’s not poor preparation. It’s human nature.

Training to Think Clearly Under Pressure

James Clear, in Atomic Habits, explains that we default to what we’ve repeated most often—especially when we’re under stress. The goal isn’t to fight your instincts, but to train better ones.

Here’s how:

  • Automate your decisions. Practice your go-to plays until they’re second nature.

  • Simulate pressure. Train with tiebreakers, sudden-death points, or start games at 30–40.

  • Use calming rituals. Breathing techniques, routines between points, or even the left-hand tennis ball squeeze can help reduce mental clutter.

  • Redefine what feels safe. Safe should mean familiar and practiced, not tentative or defensive.

Match Day Mindfulness

Arrive early. Get away from the noise. Give your mind space to reset.

Back when I played, I’d spend 20–30 quiet minutes in the locker room before a match—no hype, no distractions. Just quiet.

Today, many players walk onto court with headphones on. It’s not just a playlist—it’s protection. A way to create mental boundaries and preserve focus.

Stillness sharpens clarity. And clarity gives you the best shot under pressure.

The Real Opponent? Cognitive Overload

When the match tightens, most players don’t choke because they’re afraid to lose. They choke because their brain is exhausted—and simplifying feels like the only option.

But the best competitors train themselves to stay strategic when others retreat.  Not because they’re fearless. But because they’ve rehearsed complexity until it feels familiar.

Wrap

If you want to play to win under pressure, don’t just train your shots—train your brain.  Learn to embrace complexity, even when it feels uncomfortable.

Because the science says: you can!

How To Deal With Losing

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How To Deal With Losing

Losing Isn’t Optional — It’s Part of the Game

At the highest levels of tennis, everyone loses. Often. Even legends. Roger Federer, across his storied career, won only 54% of total points. That means he was “failing” on nearly half the balls he hit — and he’s one of the greatest to ever do it.

So the question for competitive players isn’t how to avoid losing — it’s: How do you respond when you do?

What Pros Know That Many Players Don’t

1. Losing Doesn’t Mean You’re Broken

Michael Kosta — once ranked 864 in the world before becoming a comedian — put it best in his book Lucky Loser:

“I wasn’t some mediocre player learning to cope. I was a winner, and then suddenly I wasn’t. That transition? Brutal.”

The pros understand that losing doesn’t mean your game is worthless. It means you’re competing at a level where every point is a battle — and sometimes, the other guy just plays better.

2. Process Beats Postmortem

What separates the better players isn’t how deeply they analyze every loss — it’s how effectively they move on.

  • Novak Djokovic? He journals his thoughts post-match, then resets by the next practice session.

  • Rafael Nadal? He spoke bluntly about his performance, but never wallows.

  • Serena Williams? Known for saying: “I’m not going to beat myself up. I’ll be better tomorrow.”

They all follow the same principle: Short memory. Clear process. Keep moving.

Tactical Tools the Pros Use to Reset

  • Post-loss practice: Many pros schedule a light session within hours of a loss — not punishment, but emotional recalibration.

  • Lessons journals: Some players note one or two takeaways from a match — and then close the book. Literally.

  • Physical movement: Even a short run or hitting session can disrupt negative self-talk and re-engage the body with rhythm and flow.

  • Self-belief recall: The best actively remind themselves of past wins and tough matches survived. This fuels confidence for the next challenge.

And most importantly — they don’t obsess over how others are doing.

“Comparison is the thief of joy” — a truth every UTR stressing player must internalize.
Constantly measuring yourself against peers or rankings only distracts you from the real task: your own progress.

Performance Psychology: Reframing the Loss

At the heart of how pros handle defeat is performance psychology — the science of staying mentally agile under pressure. Elite players train their minds like their bodies: building routines, regulating emotions, and mastering recovery. Whether it’s breathing techniques, self-talk, or visualization, the goal is the same — to shift focus from outcome to process, from panic to poise. The best don’t avoid nerves or frustration — they manage them. And that’s a skill every competitive player can learn.

Wrap

Pros can’t avoid losing — they master the art of recovery.  They don’t see defeat as a dead-end. They see it as a brief detour that sharpens their edge.

So next time you lose? Don’t spiral. Reboot. Reflect. Get back on the court!