Boost Your Game on Two Wheels

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Tennis for Life: Boost Your Game on Two Wheels

Cycling isn’t just a great way to enjoy the outdoors — it’s also one of the best low-impact methods to build endurance and support your tennis performance. With a little structure, your bike rides can become a powerful cross-training tool that enhances your stamina, recovery, and movement on court.

Why Tennis Players Should Pedal

If you’re a competitive player, you already know how essential endurance is. Long rallies, back-to-back matches, and intense court time demand a strong cardiovascular engine.

Sports scientist Olav Aleksander Bu emphasizes the importance of increasing VO2 max and improving movement efficiency for peak performance — and cycling does both without putting stress on your joints like running can.

How to Turn a Ride Into a Tennis Workout

Start Smart

Begin with short, steady rides — aim for 20 minutes, three times per week. Ride at a pace where you can still hold a conversation. This builds your aerobic base, which is critical for lasting through tough matches.

Build It Out

Gradually extend one ride each week until it reaches 90 minutes. This long, steady effort mirrors the stamina needed to compete through a full three-set match.

Add Hills for Strength

Once a week, include a few gentle hill climbs. Ride up at a moderate, steady pace and coast down to recover. This improves leg strength and on-court endurance without overloading your joints.

Use Intervals to Build Toughness

To mimic the intensity and rest cycles of point play, try this six-week interval plan (one session per week):

  • Week 1: 5 rounds – 30 seconds hard, 1 minute easy

  • Week 2: 8 rounds – 30 seconds hard, 30 seconds easy

  • Week 3: 2 sets of 8 rounds – 30/30, with 5 minutes easy pedaling between sets

  • Week 4: 8 rounds – 1 minute hard, 2 minutes easy

  • Week 5: 5 rounds – 2 minutes hard, 2 minutes easy

  • Week 6: 5 rounds – 3 minutes hard, 3 minutes easy

These structured intervals simulate match conditions and help you recover faster between high-intensity bursts.

Final Serve

This winter, don’t just ride — ride with purpose. Your bike can be more than weekend fun; it can be a key part of your tennis preparation and performance.

Keep pedaling. Keep swinging.
Tennis isn’t just a sport — it’s a lifestyle.

Lessons in Chemistry and Coaching: Sakkari

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Lessons in Chemistry and Coaching: Maria Sakkari

Maria Sakkari’s recent success at the Madrid Open reminds us of an important truth: in both tennis and chemistry, finding the right formula changes everything.
For over a year, Sakkari searched for answers. After ending her six-year partnership with coach Tom Hill — a relationship that helped her reach World No. 3 and two Grand Slam semifinals — she struggled to regain her footing.
She tried working with high-profile coaches like David Witt and Raemon Sluiter, and even sought help from mindset expert Ben Crowe. Yet despite their impressive resumes, the results didn’t come. Her ranking slipped all the way down to No. 82.
The lesson? Success isn’t just about hiring the best coach on paper. It’s about finding the right chemistry.
When Hill rejoined her team just before Madrid, the change was almost immediate.
Sakkari looked sharper, more confident, and far more composed. She snapped an eight-match losing streak against top-10 players by defeating Jasmine Paolini 6-2, 6-1 — a stunning return to form.
This wasn’t just improved shot-making. It was the return of trust — in her team, and most importantly, in herself.

What Players and Coaches Can Learn from Sakkari’s Journey

1. The Fit Matters More Than the Resume
A great coach isn’t just someone with a successful track record. It’s someone who deeply understands the athlete — mentally, emotionally, and tactically.
2. Belief Drives Performance
Techniques like breathing routines, positive self-talk, and visualization work best when there’s an environment of trust and belief. Mental skills training can only thrive when the player feels supported.
3. Stability Creates Momentum
James Clear’s Atomic Habits reminds us that sustainable success comes from building strong systems. With Hill back, Sakkari re-established a familiar, stable environment where small daily wins can build into long-term momentum.

Never Quit

At 29, Sakkari has faced plenty of low moments — even thoughts of retiring. Yet time after time, she returns to the court with a renewed spirit.

Her elite fitness, relentless drive, and willingness to seek solutions show a player who still believes her best tennis is ahead of her.
The return to Hill may just be the spark she needed — not a fleeting moment of success, but the beginning of a new, sustained climb back to the top.
If they can nurture this chemistry not just during the highs, but through the inevitable challenges ahead, Maria Sakkari’s resurgence could be more than a comeback.

Source: Wikipedia

Unlocking Your Best Tennis: The Power of Ritual and Rhythm

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Rhythm and Ritual: Your Hidden Advantage on the Court

When you’re playing your best tennis, you’re not thinking about every step, swing, or breath — you’re flowing. You’re in the Zone.
That feeling isn’t an accident. It’s built through rhythm and ritual.
About 100 years ago, philosopher Henri Bergson described real time not as a ticking clock, but as a continuous, flowing experience.
True performance lives in that flow — where movement feels natural and connected, not forced.
(By the way, Bergson won a Nobel Prize in Literature for his ideas, especially his work Creative Evolution.)
This is why good players rely on routines: a consistent breathing pattern before a serve, steady footwork like crossover steps and prep steps, or small rituals like bouncing the ball before serving.
These aren’t just habits — they are anchors. They keep you connected to the rhythm of the match instead of letting your mind spin out under pressure.
Bergson also pointed out that while the mind likes to chop things into pieces, intuition helps us see and feel the whole.
When you trust your routines and rhythms, you move naturally, react instinctively, and play your best without getting stuck in your head.
Training habits the right way — by making them obvious, attractive, easy, and satisfying — builds a rhythm you can rely on, especially when it matters most.

In short:

  • Rhythm and rituals create flow.
  • Flow beats overthinking.
  • Strong habits build automatic confidence.
If you want to play better under pressure, start by locking in small, repeatable routines — and trust the rhythm you’ve built.

Match Fit at Any Age: Lessons from a Lifetime on Court

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Tennis for Life

I’ve been lucky to spend a long time on the tennis court. And over those decades, I’ve learned that success in this game comes in many forms. It’s not always about rankings or trophies. Sometimes, it’s just about still being out there—moving, competing, and finding joy in the challenge.

In my 20s, I had the good fortune as a young pro to share the court with some of the world’s top 100 players and picked up a few titles along the way. Later, in my late 30s, I moved to the U.S. and somehow ended up as the top-ranked player in the Missouri Valley—proof, perhaps, that persistence can take you places talent alone can’t.

By 50, though, I figured my best tennis was behind me. My legs had lost a step, recovery was slower, and most of my opponents looked like they were playing hooky from high school.

But then came 60—and a bit of a surprise. I started playing the U.S. Nationals and somehow ended up with a No. 1 national doubles ranking. Turns out the real secret to good doubles is to find yourself a great partner! Returning from the U.S. for family reasons, I even snagged our club singles title, becoming its oldest-ever champ. (Granted, the field that year might’ve been thinner than usual.)

Now, in my 70s, here’s the part that still amazes me: I’m not just showing up. I’m still competing.

Mind you, all of this has been under the watchful eye of my toughest coach yet—my own body.

People often ask, “What’s your secret?” Honestly, it’s no secret. It’s a mix of discipline, adaptation, and a bit of good humor. Here’s what’s kept me going—and maybe it’ll help you stay match-ready too.

1. Rethink How You Train

Your body changes, so your training should too. At this stage, it’s not about how hard you push—it’s about how smart you train.

Focus on:

  • Proper warm-ups and daily mobility work

  • Balance fundamentals: prep step, cross-over step, first-step reaction

  • Longer recovery windows between intense workouts

You’re not losing your game—you’re just evolving it.

2. Build a Durable Tennis Engine

Durability beats peak performance when you’re playing the long game.

Try this simple rhythm:

  • 3 training sessions

  • 2 active recovery days

  • Repeat consistently for at least 3 months

Include in your routine:

  • Regular stretching, core strengthening, and hip mobility work to enhance balance, reduce injury risk, and keep your movement fluid and efficient

  • Tennis-specific cardio and lateral movement drills to stay sharp

  • Low-impact endurance options like cycling

  • Slow, steady strength training—resistance bands are often the preferred tool for maintaining control and reducing joint strain.

3. Make Recovery a Priority

Recovery isn’t what you do after training—it is training.

Build your recovery toolkit:

  • Alternate high- and low-intensity days

  • Daily stretching, foam rolling, and mobility work

  • Prioritize high-quality sleep

The better you recover, the longer you last.

4. Master the Details

It’s the little things that start to matter most.

Tighten up by:

  • Prioritizing protein intake to help preserve muscle mass

  • Keeping alcohol to a minimum—especially after matches

  • Making warm-ups and cool-downs a non-negotiable part of every session

Staying consistent with the basics adds years to your playing life.

5. Use Your Experience

This is where wisdom becomes your edge.

Play the mental game:

  • Use controlled 4-7-8 breathing and visualization techniques to stay grounded under pressure

  • Treat your pre-point routine as a ritual—it anchors focus and rhythm

  • Incorporate tools like the tennis ball squeeze to stay calm and composed in high-stress moments

You’re not just hitting the ball anymore—you’re managing the moment.

6. My Secret Weapons: Partners, Pupils, and Plenty of Unsolicited Advice

And giving full credit to —

  • Pamela, my beloved, who took up tennis at 50, keeps improving, and now regularly “coaches” me, whether I ask for it or not;
  • Coach Tim, whose hitting sessions are every bit as enjoyable as they are effective;
  • I’m also deeply grateful to the juniors I’ve had the chance to mentor—nothing keeps you young like their energy and enthusiasm;
  • And to all the players I’ve had the privilege of training with—there’s real joy in witnessing those breakthrough moments, and I’d be lying if I said those big smiles didn’t give me a lift too.

Wrap

Playing your best tennis as you age isn’t about grinding harder. It’s about staying nimble, recovering smart, and letting experience take the lead.

With the right habits and mindset, your best years on court might still be ahead of you—though I’ll admit, some days my body and I have different opinions on that!

Fast Feet, Strong Game: Why Juniors Should Skip

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Why Skipping Helps Your Tennis

Looking for a fun and effective way to boost your tennis fitness? Grab a skip rope. Skipping isn’t just for recess — it’s one of the best ways junior players can build speed, stamina, and sharp footwork.

Skipping helps develop the key qualities every young tennis player needs:

  • Quick Feet – For faster reactions and direction changes

  • Better Balance and Rhythm – For smoother, more controlled movement

  • Stronger Legs – For explosive starts and quick recovery steps

  • More Stamina – To stay strong through long points and matches

The best part? All you need is a rope and a bit of space.

Note for older players: If you have knee issues or joint concerns, skip with care. Keep the jumps light and low, and speak with a coach or physio if you’re unsure about how to start safely.

A Memory That Stuck

Coach Tim reminded me recently how our U.S. training sessions always included skipping. One moment I’ll never forget — Kilmeny powering through 3,000 skips in just 15 minutes. That kind of focus and grit stays with you.

Kilmeny Waterman went on to become a professional tennis player and accomplished coach, with a career spanning the WTA Tour and collegiate coaching at the University of Kansas and University of Wyoming. She was named Big 12 and ITA Central Region Coach of the Year in 2002 and was inducted into the USTA Missouri Valley Hall of Fame in 2019.

Easy Skipping Workouts

Warm-Up Routine

Do 2–3 minutes of easy skipping before hitting the court. Mix in regular skips, side-to-side hops, or single-leg jumps.

Footwork Circuit

Try this skipping set:

  • 20 seconds two-foot skips

  • 20 seconds side skips

  • 20 seconds fast skipping

  • Rest 1 minute

  • Repeat 2–3 times

Fun Challenge

Set a timer for 1 minute. How many clean skips can you do? Try to beat your score each week!

Skipping Tips

  • Keep your skips low and light — just enough to clear the rope

  • Stay on the balls of your feet, not your heels

  • Spin the rope with your wrists, not your arms

  • Try skipping to music to help find your rhythm

Make Skipping a Habit

Want it to stick? Keep your rope somewhere visible — by your tennis bag or near your shoes. Start with just 3 minutes a day. Over time, you’ll move faster, feel stronger, and stay sharper on court.

Skipping isn’t just a warm-up. It’s a simple, powerful tool for better tennis.
So grab your rope — and get skipping.

5 Tennis Habits That Will Make or Break Your Match Focus

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5 Tennis Habits That Sharpen Your Match Focus

In elite tennis, your focus is either your weapon—or your weakness.
From the first serve to match point, players who thrive under pressure share a common trait: deeply ingrained performance habits. These habits aren’t just helpful—they’re decisive.
Whether you’re chasing a Sydney Badge title or prepping for your next tournament, these five habits will sharpen your focus, boost mental clarity, and elevate your match-day execution.

1. Ritualize Your Pre-Point Routine

Why it works: Consistent routines reduce decision fatigue and keep emotions in check between points.
What to implement:
  • Choose a repeatable action (e.g. bounce the ball 3 times, adjust strings)
  • Practice the same routine in training and matches
  • Let this become your anchor in high-stress moments
Pro tip: Your routine is your reset. Use it to quiet the noise and refocus your intent.

2. Breathe with Intent

Why it works: Controlled breathing regulates your nervous system, helping you maintain motor control under stress.
Your action plan:
  • Use the 4–6 breathing pattern between points:
    • Inhale for 4 seconds
    • Exhale for 6 seconds
  • Pair this with walking away from the baseline to reset your posture and mindset
Players who breathe intentionally compete more clearly under pressure.

3. Use the Left-Hand Squeeze

Why it works: A neuroscience-backed technique that helps calm the brain’s dominant hemisphere and prevent choking.
How to use it:
  • Just before a serve or big point, dynamically squeeze a tennis ball with your non-dominant hand for 10–15 seconds
  • Particularly effective for right-handed players under pressure
Backed by research from the Technical University of Munich, this simple technique has proven results for maintaining serve accuracy under stress.

4. Anchor Focus with Visual Targets

Why it works: Clear visual goals prevent mental drift and increase your intention behind every shot.
How to build this habit:
  • Choose a specific shot target before execution: deep middle, crosscourt corner, net strap
  • Train this in drills, and verbalize your target as part of pre-shot routine
  • Stay locked in on execution, not outcome
Wandering focus is the enemy of strategy. A defined visual anchor keeps your execution sharp.

5. Practice Under Pressure—On Purpose

Why it works: You won’t develop match toughness without training for pressure. Mental resilience is a trained skill.
How to add pressure to practice:
  • Create tiebreak scenarios in drills
  • Add consequences (e.g., 5 pushups after missed returns)
  • Use visualization before key serves or returns
  • Track decision-making when fatigued
Pressure simulation in practice reduces panic in competition.

Wrap

Your focus on court is a product of your training—especially the habits you reinforce daily.
Master these five and you’ll not only perform better—you’ll outcompete players with more raw skill but less discipline.
Want more?
Explore our psychology archives to take your game even deeper.

The Tennis Player’s Toolbox – Lessons from Scottie Scheffler

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The Tennis Player’s Toolbox

Imagine stepping onto the court—not with a rigid game plan, but with a toolbox.
Each drawer holds a skill, strategy, or mental cue, perfectly suited to whatever challenge the match throws your way.

It’s the approach that World No. 1 golfer Scottie Scheffler uses to conquer Augusta National. And it’s exactly the mindset advanced tennis players should adopt.

Play What the Moment Demands

Scheffler’s brilliance lies not just in consistency—but in strategic versatility.
Facing Augusta’s swirling winds and complex greens, he doesn’t force his favorite shot. He reads the situation and selects the right tool: a soft fade, a one-hop chip, or a conservative line.

Tennis players need the same adaptability.
Take a cue from Andrea’s playbook: be ready to shift the ball’s speed, height, and spin. Stop forcing shots. Start selecting the right response for the moment.

Stop Forcing. Start Selecting.

Tennis is fluid. The conditions shift—wind, surface, opponent, fatigue.

Great players adapt. They don’t cling to a pre-set plan. They read, respond, and apply. That’s the power of having a toolbox.

A toolbox player doesn’t rely on just one game style.
They can be an aggressive baseliner or a savvy net rusher. They mix in drop shots, lobs, and spin variations, always tailoring tactics to the opponent—not their ego.

Build Your Physical Tools

Footwork is more than just speed. It’s about movement options.

  • Train your crossover steps to stay balanced under pressure.

  • Sharpen your split-step timing for explosive reactions.

  • Master multi-directional movement to reach tough balls with poise and control.

These tools won’t just make you faster.
They’ll make you more effective.

Mental Tools Matter More Than You Think

Scheffler doesn’t just manage Augusta’s layout.
He manages himself—with a calm, focused, purposeful mindset.

You need the same mental toolbox:

  • Visualization before critical points

  • Controlled breathing to reset under pressure

  • The tennis ball squeeze to prevent choking

  • Pre-point routines to center your focus

These aren’t extras.
They’re essentials.

Stack Habits with Purpose

James Clear’s Atomic Habits gives us the blueprint:

“Be the architect of your habits, not the victim of them.”

Build your tools into automatic systems.
Stack rituals into your daily rhythm.
Create cues, simplify execution, and reward consistency.

That’s how real transformation happens.

Play Like a Pro

You don’t win matches with one perfect stroke.
You win them with the right shot at the right time.

Just like Scheffler, you need every tool sharp—
Physical. Tactical. Psychological.

Because whether it’s Augusta National or a Badge Match at Manly, the game doesn’t wait.

Show up prepared.
Solve the puzzle.
Win the match.

Out of the Doldrums

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Out of the Doldrums: Stefanos Tsitsipas

Every tennis player knows the feeling.

Your game flattens. Your motivation dips. Shots that once sang off your strings now thud into the net.
You’ve hit the doldrums—no wind in your sails, no spark in your step.

But what separates champions from the rest isn’t immunity to these phases—
it’s how they rise from them.

Tsitsipas: From Stalled to Surging

Stefanos Tsitsipas knows this terrain well.

Once hailed as a future world No. 1, the Greek star watched his ascent slowed—first by the legends (Federer, Nadal, Djokovic), then by the meteoric rise of Sinner and Alcaraz. His results dipped. Confidence wavered. Internal tension brewed.

But now, as he returns to Monte Carlo and the crushed red clay that shaped his game, Tsitsipas isn’t just chasing wins.

He’s crafting a rebirth.

“A cleansing of the soul,” he once said about stepping onto a freshly swept clay court.

It’s more than poetic. It’s deeply personal.
Clay gives him peace. It’s where he feels most at home—and most himself.

Rebuild. Reconnect. Rise.

This spring, Tsitsipas arrives in Monaco with a fresh outlook:

  • A new racket

  • A new coach

  • A new mindset

  • And most importantly, a new joy

“It just feels good playing, regardless of what’s gonna happen,” he shared.
“It feels good trying to find a solution, trying to fight on the court, being out there, in my playground.”

This isn’t surface-level optimism—it’s rooted in real change.

The Courage to Evolve

After parting ways with his longtime coach and father, Apostolos, Tsitsipas started from scratch. He reconnected with his childhood mentor. He brought family into his fitness team. He tackled technical flaws—reworking his backhand return and tweaking his serve.

And for the first time in nearly a decade, he made the bold decision to switch rackets.

Likely moving to the Babolat Pure Aero 98, the change gave him better control, more power, and fresh confidence.

“It’s a courageous change,” said new coach Dimitris Chatzinikolaou.
“And that courage comes with rewards.”

The results followed.
In Dubai, Tsitsipas captured his first title in over a year—not by overpowering, but by outlasting players like Berrettini and Khachanov in gritty, pressure-packed matches.

A Blueprint for Change

His story mirrors the principles from Atomic Habits by James Clear.
True transformation comes not from grand gestures, but from consistent, small changes:

  • Make it Obvious: New gear, new team, new rituals

  • Make it Attractive: Reconnect with the past, rediscover the surface

  • Make it Easy: Simplify technique, trust routines

  • Make it Satisfying: Play with joy, not just for results

Your Move

Tsitsipas isn’t promising titles. He’s not chasing perfection.

He’s rediscovering love for the game—on the court that raised him.
That’s the real win.

And maybe, just maybe, it’s the message we all need.

When your tennis—or your life—feels stuck…

Change a drill.
Refresh your routine.
Find a cue.
Trust the process.

The doldrums aren’t the end. They’re the pause before momentum returns.

And like Tsitsipas, your playground might still hold magic.

How to Return When Under Extreme Pressure

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How to Handle Extreme Pressure When Returning

Question: You recently wrote about changeover psychology strategies, but how should a player handle the mental pressure of receiving at 9/10 in a third-set tiebreaker?

Understanding the Mental Battle at 9/10 in a Tiebreaker

When returning at 9/10 in a third-set tiebreaker, you face a different challenge than serving. As the returner, you don’t control the point from the start, but you do control your mindset, positioning, and response to pressure. Your job is to be mentally aggressive, physically ready, and strategically clear-headed.

1. Shift the Mindset: From Surviving to Attacking

At this stage, many players fall into passive survival mode, hoping their opponent will miss. But hoping never wins big points. Instead, elite returners adopt a proactive mindset, thinking:

  • “Make them play. Give myself a chance.”

  • “Ask the question!”

  • “Stay sharp, be aggressive on anything short.”

This shift in mentality alone can make a game-changing difference. You don’t need to go for a winner, but you must take control of the rally if given the chance.

2. Adjust Your Return Position Based on Their Serve

Your court position in this moment is critical. The right stance and location force your opponent into uncomfortable serves.

  • Against a big first serve: Step back for extra reaction time, but stay balanced and ready to step in if they hit a weaker serve.

  • Against a second serve: Move up slightly and be aggressive. A deep, neutral return gives you control of the rally.

  • If you know their tendencies: Anticipate their go-to serve under pressure and be ready to punish a predictable serve.

3. Keep the Return Simple: Pick a Target and Commit

At 9/10, indecision is your biggest enemy. Avoid overthinking by sticking to a clear, simple target based on their serve.

  • Against a first serve: Aim deep middle or deep crosscourt.

  • Against a second serve: Attack crosscourt or down the middle to neutralize their next shot.

Your return doesn’t need to be flashy, just solid, deep, and in play. The longer the rally, the more likely your opponent feels the pressure.

4. Use a Mental Cue to Stay Locked In

This is not the time to overanalyze mechanics. Instead, use one simple mental cue before the serve, such as:

  • “Soft hands, early contact.” (Prevents stiff, panicked returns.)

  • “Big targets, big swings.” (Ensures confidence and depth.)

  • “Make it deep, stay in the point.” (Keeps focus on consistency.)

A short, clear cue helps your brain stay engaged and prevents the moment from overwhelming you.

5. Be Ready for the Next Ball

Many returners mentally check out after hitting the return—don’t be one of them. Be ready to move, expect the next shot, and look for an opportunity to take control.

  • If you make a solid return, their next shot may be weaker than usual due to nerves.

  • This is your moment to step in and take advantage.

Wrap: Control What You Can

At 9/10 in a tiebreaker, the pressure is real. But instead of thinking about the score or the stakes, control what you can:

  • Your mindset (Attack, don’t survive.)

  • Your positioning (Adjust for their serve.)

  • Your return target (Keep it deep and simple.)

  • Your next move (Stay locked in beyond the return.)

The best returners don’t just get the ball back—they create pressure right away. Make them beat you—don’t beat yourself.

The Science Behind the Quiet Eye

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The Science Behind the Quiet Eye: Focus, Performance, and Precision

For years, I’ve taught players two core principles to improve how they track the ball:

  • Use soft eyes to stay relaxed and aware

  • Move your eyes, not your head to track efficiently

So imagine my excitement when I came across the groundbreaking research of Dr. Joan Vickers and her work on the Quiet Eye. Her findings didn’t just validate these ideas—they elevated them with science.

What Is the Quiet Eye?

The Quiet Eye is a calm, sustained visual fixation just before and during movement.
It’s the scientific explanation for how the way we see the ball directly impacts how well we hit it—especially under pressure.

Where It Started: Golf and Visual Precision

Dr. Vickers first identified the Quiet Eye in golf, a sport that lives and dies by precision.

Using eye-tracking tech, she studied elite and novice golfers. The top performers held their gaze on the back of the ball for 2–3 full seconds before putting—and crucially, through contact. Players who looked away early, usually toward the hole, often mis-hit their shots.

That steady gaze gave their brains time to organize movement, block out distractions, and execute with precision.

It was a game-changing insight into how visual control drives motor performance.

The Quiet Eye in Tennis: A Perfect Match

Tennis, like golf, demands split-second timing and calm execution.

And interestingly enough, I’ve been quietly (pun intended) coaching this concept for years. Whether it’s a serve, return, or volley, players who lock their gaze on the ball’s contact point and hold it through impact hit cleaner, more accurate shots.

In a sport where players are often tempted to peek ahead—to the target, the opponent, or the outcome—the Quiet Eye keeps them grounded in the present.

It builds a better visual connection to the ball and leads to calmer, more confident play.

Why the Quiet Eye Also Calms the Mind

The Quiet Eye isn’t just a mechanical skill—it’s a mental anchor.

During tight moments, the mind floods with what-ifs, doubts, and distractions. The Quiet Eye redirects all attention to a single visual point, which:

  • Reduces cognitive overload

  • Calms the nervous system

  • Allows natural movement and flow

In short, it helps players stay present—that elusive mindset where confidence lives and great tennis happens.

Why We Begin Every Session With Ball-Watching Drills

This is exactly why every session I run starts with ball-watching skill work.

Before a player can build consistency, tactics, or patterns, they must learn to visually connect with the ball—in a calm, deliberate, and repeatable way.

These drills aren’t just warm-ups. They’re mental tuning exercises:

  • They sharpen attention

  • Quiet internal chatter

  • And set the tone for performance

With consistent training, the Quiet Eye becomes both a mental and physical habit—one players can rely on in pressure moments and high-stakes matches.

Why Most Errors Begin With the Eyes

One of my core coaching beliefs is simple but powerful:

“90% of errors happen because players don’t truly watch the ball.”

That’s not just a phrase—it’s what I see on court, every day.

Most mistakes don’t come from bad technique or poor decisions.
They stem from a break in visual connection right when it matters most: just before and during contact.

Whether it’s:

  • Lifting the head too early

  • Glancing at the opponent

  • Mentally jumping ahead to the next shot

These lapses lead to mistimed swings, shanks, and missed opportunities.

But when players learn to truly see the ball—calmly, completely, and consistently—they unlock better timing, cleaner contact, and a steadier game.

The Takeaway

The Quiet Eye doesn’t just confirm what we’ve always believed—it explains why it works.

So the next time you’re on court, don’t just swing.
Watch. Hold. Focus.

Your performance will follow.

How to Serve When Under Extreme Pressure

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How to Handle Extreme Pressure When Serving

The Challenge: Serving Under Pressure

Question: You recently wrote about changeover psychology strategies, but how should a player handle the mental pressure of serving at 9/10 in a third-set tiebreaker?

When serving at 9/10 in a third-set tiebreaker, you don’t have the luxury of a full changeover reset. Your mental strategy must be fast, automatic, and pressure-proof. At this moment, your brain and body are under extreme stress, and the key is to simplify your focus and execute with clarity.

1. Use a Pre-Serve Ritual as a Mental Reset

Your pre-serve routine should be your mental anchor. This is not the time to think—it’s the time to act on habit. Players like Djokovic and Nadal use deep breathing, bouncing the ball a set number of times, or adopting a specific stance to reset under pressure.

  • Take a deep breath. Inhale through the nose, exhale through the mouth.

  • Bounce the ball with intention. Feel the rhythm—this is your moment to control.

  • Remind yourself of your plan. One simple thought (e.g., “wide slice” or “hit your spot”).

  • Commit fully. No second-guessing—once you toss the ball, trust it.

2. Shrink Your Focus: Pick a Micro Target

Instead of thinking about the score or pressure, zoom in on a tiny target. This could be:

  • A spot on the service box

  • The top of the net cord

  • A specific angle on your toss

By narrowing your focus, you eliminate distractions. Your brain can’t panic about losing if it’s locked in on execution.

3. Slow Down Your Mind: The Power of a 2-Second Pause

Right before you toss the ball, pause for a second. This short break allows your mind to override tension and ensures you don’t rush the serve.

  • Tension kills precision—the pause helps you release unnecessary tightness.

  • It reinforces control—you dictate the tempo, not the score.

  • It prevents panic reactions—most errors under pressure come from rushing.

If you watch Roger Federer, you’ll notice his pause before serving in key moments—this is a trained habit.

4. Simplify Your Decision: Stick to Your Best Play

At 9/10, you need a high-percentage serve that gives you an advantage. Now is not the time to try a risky second serve down the T if you haven’t hit it confidently all match.

Ask yourself:

  • What is my best serve under pressure? (Slice wide? Body serve? Heavy kick?)

  • What will give me the best chance to control the point?

Make the decision before you step to the line, so you’re executing, not debating.

5. Control Your Thoughts: Use a Short, Powerful Cue

Negative thoughts will try to creep in: “What if I double fault?” “What if I lose?”

Instead, replace fear with a simple cue that triggers action, such as:

  • “Loose arm, full wheel.” (Prevents tightening up.)

  • “High toss, full extension.” (Reinforces technical fundamentals.)

  • “Trust it.” (Encourages full commitment.)

This keeps your mind clear and your body relaxed under pressure.

Putting It All Together: A Pressure-Proof Serving Routine

  1. Deep breath. Reset and slow your heart rate.

  2. Visual target. Pick a specific spot in the service box.

  3. Pre-serve ritual. Ball bounces, pause, loose grip.

  4. Commit to the serve. No second-guessing—full execution.

  5. Clear cue. A simple phrase to keep focus and stay loose.

This entire process takes less than 10 seconds, but it transforms how you handle high-pressure serving situations.

Wrap: Shrink the Moment, Execute with Confidence

Serving at 9/10 in a deciding tiebreaker is one of the hardest moments in tennis, but the key is to make the moment smaller by focusing on execution, not outcome.

The best players aren’t fearless—they train their minds to execute despite the fear.

At 9/10, your goal is not to “not miss”—your goal is to trust and execute.

If you have these habits built into your game, you’ll be able to step up and hit the serve you want, not the serve your nerves force you into.

Why Doubles Isn’t Optional for Developing Tennis Players

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The Power of Doubles in Player Development: A Case Study with Mirra Andreeva

In an era where rising young pross often sideline doubles to chase individual rankings, 17-year-old Mirra Andreeva offers a compelling counterpoint. Her recent performances on tour showcase not just a growing singles game, but a commitment to doubles as a tool for growth—both on and off the court.
Following her singles title at Indian Wells, Andreeva partnered with close friend and compatriot Diana Shnaider to claim the Miami Open doubles crown. In the final, they defeated Spain’s Cristina Bucsa and Japan’s Miyu Kato with a score of 6–3, 6–7(5), [10–2]. A long rain delay couldn’t dampen their spirits—if anything, it brought out their humor and chemistry.
Rather than retreating after early singles exits in Miami (Andreeva in the third round, Shnaider in the second), they played doubles—and found something even more valuable.
“We always make fun of ourselves,” Andreeva said. “If she hits an amazing shot, I’m like, ‘Are you Roger Federer?’ That joke fires her up, and then she plays even better.”
This kind of levity is rare in the intense one-on-one combat of singles. For young players navigating the emotional grind of the tour, doubles offers a critical release valve—a space where joy and connection coexist with competition.
Shnaider, who’s had a more turbulent singles season, echoed that sentiment:
“I need some jokes on court. I need smiles. I need to have some talks with a partner. It helps release the stress and tightness.”
Andreeva’s approach reflects key principles in performance psychology. Emotional regulation, connection, and humor aren’t just “nice-to-haves”—they directly impact resilience, confidence, and long-term motivation.
Their Miami title marks their second together as a team, following their run to Olympic silver last August. Each time, the message is the same: doubles isn’t just about tactics—it’s about staying grounded.
“When we play doubles, we both don’t like when it’s very tense,” Andreeva noted. “So we try to chill a bit, make jokes, and just enjoy the match together.”

Why Doubles Matters—Even at the Club Level

The benefits of doubles aren’t limited to rising pros. For average club players, doubles offers a lower-impact yet highly strategic alternative to singles that can extend competitive longevity. It sharpens volleying, positioning, teamwork, and communication—skills often overlooked in baseline-heavy singles play.
More importantly, it fosters camaraderie and community, reducing the pressure of solo performance while keeping the competitive edge sharp. Players often discover that their singles game improves simply by enhancing their awareness, shot variety, and net instincts—all honed in doubles.
On a personal note, my earliest competitive successes came in doubles—long before I truly understood how to play singles. It gave me the confidence, match toughness, and tactical awareness that eventually translated into my singles game.

A Development Path Worth Backing

Coaches and parents should take note. Encouraging elite juniors to start playing doubles isn’t a distraction—it’s a development strategy. Doubles sharpens instincts, builds tactical awareness, and most importantly, teaches young athletes how to navigate stress with perspective and support.
Andreeva may be on a fast track in singles, but her investment in doubles is what’s keeping her centered. And in the long run, that might be the edge that truly sets her apart.

Learning from the Lows: Alcaraz on Match Dips

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Match Troughs: What Alcaraz Teaches Us

Tennis isn’t just a test of strokes and stamina—it’s a rollercoaster of momentum. Even the world’s best aren’t immune.

Carlos Alcaraz, a Grand Slam champion and current world No. 3, recently reflected on his early exit at the Miami Open after losing to David Goffin.

“A poor level from me… Not feeling great or confident physically, it’s really tough to get back.” — Carlos Alcaraz

This quote speaks volumes about the match trough—a mental and physical dip during a match where your energy and sharpness drop, often while your opponent hits their peak.

Alcaraz has faced this before: Jesper de Jong at Roland Garros, Ugo Humbert in Paris, Jack Draper at Indian Wells—each opponent capitalized on a momentary lapse to flip the script.

But here’s the truth: every competitive player hits these troughs. What separates the great from the greatest is how they manage them.

What Causes the Match Trough?

1. Physical Fatigue

A small dip in stamina can mean slower footwork and reduced court coverage—just enough for your opponent to seize control.

2. Mental Disengagement

As Alcaraz notes, lacking physical confidence leads to hesitation. You start reacting instead of dictating.

3. Opponent’s Peak

Top players raise the level of their opponents. Even a brief lapse in your level can invite a surge you’re unprepared for.

Strategies to Climb Out of the Trough

1. Reset with Intention

Use between-point rituals to mentally reboot. A powerful method is the tennis ball squeeze—dynamically squeezing your non-dominant hand for 10–15 seconds. This technique has been shown to reduce stress and sharpen mental focus​.

2. Breathe Like a Champion

Deep, slow breathing between points reduces heart rate and mental noise. This is a cornerstone of performance psychology​.

3. Lock into Personal Rhythm

Get back to your rhythm—bouncing the ball the same number of times or adjusting your strings. Rituals create control amidst chaos​.

4. Expect the Surge

Your opponent will make a push. Anticipating this makes it easier to absorb, recover, and counter when they dip.

5. Habit-Based Recovery

Using James Clear’s Atomic Habits framework, design your recovery routine:

  • Make it Obvious: Place a visual cue on your towel or racket.

  • Make it Attractive: Tie it to a positive mindset or momentum reset.

  • Make it Easy: Keep the ritual under two minutes.

  • Make it Satisfying: Reinforce the small win of regaining composure​​​.

Closing Thought

Tennis is controlled chaos under pressure. Alcaraz’s recent struggles are a reminder that dips are inevitable—even for champions.

But staying in the trough? That’s optional.

Self-Talk: Lessons from Jack Draper’s Turnaround

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Talk Yourself to Victory: Lessons from Jack Draper’s Indian Wells Turnaround

At Indian Wells two weeks ago, Jack Draper showed us something more powerful than a killer forehand: the right words at the right time.

In a brutal match against Carlos Alcaraz, Draper dropped six games in a row after winning the first set. Most players would spiral. Draper took a toilet break—and gave himself a pep talk that turned the match around.

He looked in the mirror and said, “You need to really get your stuff together.” Then he came back and dominated the third set. In the press conference, Draper credited that moment of self-talk as the key to his victory.

So what can we, as players, learn from this?

 The Science of Self-Talk in Tennis

Sports psychology defines self-talk as the internal (or external) dialogue we use to direct or motivate ourselves. There are two major types:

  • Instructional Self-Talk: Focuses on technique and execution (e.g., “Get that racquet head up,” “Follow through on the forehand”).

  • Motivational Self-Talk: Boosts confidence and focus (e.g., “You’ve got this,” “Fight for every point”).

Studies have shown that:

  • Positive self-talk improves performance across sports.

  • Motivational self-talk increases power and resilience under pressure.

  • Instructional self-talk helps fine-tune precision and control.

  • Athletes who win use significantly less negative self-talk than those who lose.

Even better? Just using positive affirmations helps crowd out the negative ones—which can make a huge difference when the match is slipping away.

Should You Speak Out Loud?

There’s no clear consensus on whether it’s better to say self-talk out loud or keep it internal. But there is evidence that saying it aloud makes you more accountable, especially in front of others. Draper’s moment happened in private, but it was powerful because he meant every word.

What matters most is what you say and whether it flips your mental switch.

Find Your Style

Some players thrive on calm introspection (like Björn Borg). Others get fired up with vocal fire (think John McEnroe). Draper? Somewhere in between—he needed to reset and refocus, and he used a mirror to do it.

The key is knowing what works for you. Whether you’re a quiet Ice Man or a vocal battler, self-talk is a weapon if you learn how to use it.

Wrap

Jack Draper’s comeback didn’t happen because of a racquet change or coaching advice—it happened because he had a conversation with himself. In high-level tennis, your inner voice can either pull you apart or put you back together.

So next time you’re on the edge—down a break, rattled after a bad set—remember: you’ve got one of the most powerful tools in your game already.

Use it. Talk yourself to victory.

Game, Set, Assist – The Unsung Side of Doubles

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Game, Set, Assist: The Hidden Art of Great Doubles Partners

In basketball, the assist is celebrated as a cornerstone of teamwork. It’s tracked, analyzed, and replayed.

Yet in doubles tennis, where collaboration is just as vital, the assist often goes unnoticed—the clever setup, the timely shift, the coverage of a partner’s blind side.

A perfect example of true partnership comes from an unexpected arena. Years ago, 13-year-old Natalie Zito was chosen to sing the national anthem before an NBA playoff game between Portland and Dallas.

Midway through the song, overcome by nerves, she froze. The crowd fell silent. Cameras rolled.

Then, a hand on her shoulder.

It was Portland coach Maurice Cheeks, a man with 7,392 assists in his playing career.

What followed may have been his 7,393rd—and most meaningful. He gently encouraged her, began singing along, and brought the crowd with him. Natalie finished the anthem. That moment changed her life.

Doubles tennis needs more of this spirit.

While stats often highlight aces, poaches, and winners, real doubles success is built on the invisible plays. It’s the partner who widens the hitting lane, shadows the net player, or takes a tough shot to let their teammate shine.

What Does an Assist Look Like in Doubles Tennis?

  • A serve placed to set up a poach

  • Subtle footwork movement at net to pressure the opponent

  • A quick “switch” call before your partner sees the lob coming

These moments don’t appear on the scoreboard, but they change the outcome of matches.

Assists in doubles are more strategic than statistical. They rely on timing, positioning, vision, and a deep sense of partnership.

Much like the systems James Clear outlines in Atomic Habits, these small, consistent actions have a compound effect.

  • They create momentum.
  • They build confidence.
  • And they help partners succeed together.

Let’s give credit where it’s due. Let’s back the player who creates space, speaks up early, and has their mate’s back—even when they don’t hit the ball.

These are the assists of tennis.

And maybe, just maybe, they’re what make a good partner unforgettable.

Just like Maurice Cheeks’ 7,393rd.