Tennis 4 Life — The Struggle to Become Ourselves
After reading David Brooks’ New York Times essay, “A Surprising Route to the Best Life Possible,” I found myself reflecting on my own tennis journey.
Brooks tells the story of Haruki Murakami’s unexpected shift from jazz club owner to novelist and marathon runner — a transformation sparked by a quiet moment of intuition that led to a life of discipline, endurance, and personal evolution.
It made me realize how similar my own path has been.
What began as a simple curiosity — learning how to hit the ball cleanly, how to rally, how to win points — slowly evolved into something much deeper. That quiet, internal pull to improve, to master the game, and to better understand myself through the process has been the real reward.
Brooks’ reflections helped me see that my tennis path has never been just about competition — it’s been about answering a calling, one driven by wonder, shaped by effort, and sustained by a love for the journey itself.
Tennis as Enchantment
Every tennis journey begins with a spark — a moment of enchantment. Maybe it was the thrill of your first clean winner, or the peace of hitting balls alone against the back fence. That moment didn’t just hook you to a sport; it whispered, this could be your path. That’s the kind of moment Brooks describes — not dramatic, but defining.
Struggle Is the Way
We don’t train because it’s comfortable. We train because it calls us toward growth. Tennis asks for your time, your focus, your heart — and it gives back depth, discipline, and resilience. Every tough session, every emotional loss, every comeback is part of the process of becoming who we’re meant to be.
As Brooks puts it, “People choose pain for meaning.” We choose the hard road, not because we’re masochists, but because we believe in what it leads to.
The Court Is a Mirror of Life
Tennis reveals who you are under pressure. It surfaces habits, emotions, blind spots — and invites you to evolve. One moment, you’re squeezing a ball to calm nerves before a serve. The next, you’re re-learning footwork to improve efficiency. And over time, you’re not just building skills — you’re shaping character.
This is the Tennis 4 Life ethos: use the game to grow the person.
From Goals to Identity
Winning matches is nice. Winning championships is great. But those moments — thrilling as they are — are fleeting. The trophy gathers dust, the high fades, and the scoreboard resets. What lasts isn’t the result; it’s who you became in the process.
The deeper transformation happens when tennis becomes part of your identity. When it’s no longer just about chasing outcomes, but about becoming someone who lives the values of the game: discipline, resilience, courage, and presence. As James Clear says, we become what we habitually do. When you train with intention, focus under pressure, and lead with integrity — you’re not just playing tennis. You’re rehearsing who you want to be.
Each practice, each tough match, each setback overcome is not just a step toward your tennis goals — it’s a brick in the foundation of your character. And over time, you realize the pursuit was never about the destination. It was about becoming the kind of person who shows up fully, keeps growing, and plays with purpose — on and off the court.
True Leisure is Meaningful Work
For us, leisure isn’t passive — it’s purposeful. It’s the quiet rhythm of hitting serves on an empty court. The joy of refining a movement pattern until it flows. The deep satisfaction of a hard-fought match, win or lose.
Tennis becomes a moving meditation — a daily ritual that brings structure, clarity, and passion to our lives.
A Quest That Shapes Us
We don’t expect to “arrive.” Like Murakami’s endless marathons, tennis is a lifelong pursuit. We chase better versions of ourselves, knowing we’ll never fully catch them — and that’s the point. The process is the prize. The struggle is the gift.
Tennis 4 Life = Living With Direction
In a world full of drift, tennis gives us direction. It invites us to build habits, seek feedback, stay grounded. It anchors our days and expands our potential. And most of all, it transforms us.
Not just into better players.
But into better people.
If you love tennis enough to sweat for it, suffer for it, and come back again and again — not in spite of the difficulty but because of it — then you’re already living the Tennis 4 Life journey.
Let the court be your teacher. Let the game be your guide. And let the pursuit continue — not toward perfection, but toward the best version of yourself.
17°C
Out of the Doldrums
/in News, Psychology, Whisperer/by RobOut 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.
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
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.
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
/in News, Psychology, Whisperer/by RobHow 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?
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
/in News, Watching, Whisperer/by RobThe 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:
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.
When Joints Fail: Understanding the Rise of Knee and Hip Replacements
/in News, Tennis4Life/by RobWhen Knees and Hips Give Out
Joint Replacement and Osteoarthritis: A Growing Challenge
Why Joints Fail
When is Surgery Appropriate?
Alternatives to Surgery
What Surgery Involves
Recovery and Life After Surgery
Wrap
Listen to Your Body
/in News, Recovery, Tennis4Life/by RobWhat It Really Means If You’re Sore After Tennis
What Soreness Actually Means
How to Measure Progress in Tennis Training
What to Do If You Are Sore
Tennis Play Should Prioritize Consistency
How to Serve When Under Extreme Pressure
/in News, Psychology, Whisperer/by RobHow 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
Deep breath. Reset and slow your heart rate.
Visual target. Pick a specific spot in the service box.
Pre-serve ritual. Ball bounces, pause, loose grip.
Commit to the serve. No second-guessing—full execution.
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
/in Doubles, News, Whisperer/by RobThe Power of Doubles in Player Development: A Case Study with Mirra Andreeva
Why Doubles Matters—Even at the Club Level
A Development Path Worth Backing
Tennis 4 Life: The Journey That Shapes Us
/in News, Tennis4Life/by RobTennis 4 Life — The Struggle to Become Ourselves
After reading David Brooks’ New York Times essay, “A Surprising Route to the Best Life Possible,” I found myself reflecting on my own tennis journey.
Brooks tells the story of Haruki Murakami’s unexpected shift from jazz club owner to novelist and marathon runner — a transformation sparked by a quiet moment of intuition that led to a life of discipline, endurance, and personal evolution.
It made me realize how similar my own path has been.
What began as a simple curiosity — learning how to hit the ball cleanly, how to rally, how to win points — slowly evolved into something much deeper. That quiet, internal pull to improve, to master the game, and to better understand myself through the process has been the real reward.
Brooks’ reflections helped me see that my tennis path has never been just about competition — it’s been about answering a calling, one driven by wonder, shaped by effort, and sustained by a love for the journey itself.
Tennis as Enchantment
Every tennis journey begins with a spark — a moment of enchantment. Maybe it was the thrill of your first clean winner, or the peace of hitting balls alone against the back fence. That moment didn’t just hook you to a sport; it whispered, this could be your path. That’s the kind of moment Brooks describes — not dramatic, but defining.
Struggle Is the Way
We don’t train because it’s comfortable. We train because it calls us toward growth. Tennis asks for your time, your focus, your heart — and it gives back depth, discipline, and resilience. Every tough session, every emotional loss, every comeback is part of the process of becoming who we’re meant to be.
As Brooks puts it, “People choose pain for meaning.” We choose the hard road, not because we’re masochists, but because we believe in what it leads to.
The Court Is a Mirror of Life
Tennis reveals who you are under pressure. It surfaces habits, emotions, blind spots — and invites you to evolve. One moment, you’re squeezing a ball to calm nerves before a serve. The next, you’re re-learning footwork to improve efficiency. And over time, you’re not just building skills — you’re shaping character.
This is the Tennis 4 Life ethos: use the game to grow the person.
From Goals to Identity
Winning matches is nice. Winning championships is great. But those moments — thrilling as they are — are fleeting. The trophy gathers dust, the high fades, and the scoreboard resets. What lasts isn’t the result; it’s who you became in the process.
The deeper transformation happens when tennis becomes part of your identity. When it’s no longer just about chasing outcomes, but about becoming someone who lives the values of the game: discipline, resilience, courage, and presence. As James Clear says, we become what we habitually do. When you train with intention, focus under pressure, and lead with integrity — you’re not just playing tennis. You’re rehearsing who you want to be.
Each practice, each tough match, each setback overcome is not just a step toward your tennis goals — it’s a brick in the foundation of your character. And over time, you realize the pursuit was never about the destination. It was about becoming the kind of person who shows up fully, keeps growing, and plays with purpose — on and off the court.
True Leisure is Meaningful Work
For us, leisure isn’t passive — it’s purposeful. It’s the quiet rhythm of hitting serves on an empty court. The joy of refining a movement pattern until it flows. The deep satisfaction of a hard-fought match, win or lose.
Tennis becomes a moving meditation — a daily ritual that brings structure, clarity, and passion to our lives.
A Quest That Shapes Us
We don’t expect to “arrive.” Like Murakami’s endless marathons, tennis is a lifelong pursuit. We chase better versions of ourselves, knowing we’ll never fully catch them — and that’s the point. The process is the prize. The struggle is the gift.
Tennis 4 Life = Living With Direction
In a world full of drift, tennis gives us direction. It invites us to build habits, seek feedback, stay grounded. It anchors our days and expands our potential. And most of all, it transforms us.
Not just into better players.
But into better people.
If you love tennis enough to sweat for it, suffer for it, and come back again and again — not in spite of the difficulty but because of it — then you’re already living the Tennis 4 Life journey.
Let the court be your teacher. Let the game be your guide. And let the pursuit continue — not toward perfection, but toward the best version of yourself.
Badge Parking in Manly
/in News, Tournaments/by RobIf you’re playing Badge in Manly, here’s everything you need to know about parking before your match.
Manly is a vibrant and popular destination, attracting both locals and tourists year-round. As a result, parking in the area—especially close to our Club—can be limited.
⏳ Street Parking
Most nearby street parking is restricted to 2-hour limits. This can be challenging for Badge matches, which often run longer than that.
🅿️ Best Option: Whistler Street Car Park
For longer-term or more secure parking, we suggest using the Whistler Street Car Park. It’s the closest public facility to our Club and can be accessed via a right-hand turn at the bottom of Sydney Road.
This option allows you to avoid the stress of watching the clock and moving your car mid-match.
✅ Pro Tip: Arrive Early
To ensure a smooth start to your day, please arrive at least 30 minutes before your scheduled match time. This is especially important on weekends and during peak periods, when parking availability is even tighter.
🔗 Permanent Link
Save this page with a handy map for future reference:
👉 https://www.tenniswhisperer.com/home/badge-2025/parking/
Or scan this QR code –>
QR Code for Parking
Alexandra Eala
/in Goss, News/by RobEala: An Inevitable Breakthrough
A Foundation Built for Success
A Player Built for the Big Stage
What Comes Next
Alexandra Eala
The Strange Science of Recovery
/in News, Recovery, Tennis4Life/by RobIn Good to Go: What the Athlete in All of Us Can Learn from the Strange Science of Recovery, science journalist Christie Aschwanden explores the fast-growing world of athletic recovery. From cryotherapy chambers and infrared saunas to foam rollers and wearable tech, the book examines what actually works—and what’s mostly hype.
Aschwanden, a former elite endurance athlete and seasoned science writer, investigates the evidence (or lack of it) behind today’s most popular recovery trends. Her tone is skeptical but grounded, offering a refreshingly honest look at a topic often driven by marketing.
Her core message: Recovery is essential—but much of what we believe about it isn’t backed by science.
Key Takeaways from Good to Go
1. Recovery is Essential—but Often Misunderstood
Recovery plays a key role in how our bodies adapt to stress, rebuild tissue, and improve performance. But many widely used recovery methods—like compression gear, cold plunges, or massage guns—lack strong scientific support. The marketing often moves faster than the research.
2. The Placebo Effect is Real and Powerful
Many recovery techniques seem to work because athletes believe they work. That belief alone can reduce the perception of soreness, improve mood, and enhance recovery. The mind is a powerful part of the recovery process.
3. Sleep is the Best Recovery Tool We Have
Science consistently shows that sleep is the most effective form of recovery. It supports muscle repair, hormonal balance, cognitive function, and immune health. No device or supplement compares to a solid night’s rest.
4. Food and Fluids: Keep It Simple
You don’t need expensive supplements or branded drinks. Balanced meals with protein, carbs, and hydration are more than enough. Aschwanden urges readers to skip the fads and stick with the basics: eat well and drink water.
5. More Isn’t Always Better
In today’s performance-driven culture, athletes often push too hard. One of the most overlooked aspects of recovery is simple rest. Taking a day off, or even doing less, can lead to better long-term results.
6. The Science is Still Catching Up
Trendy tools and protocols often go mainstream before being properly studied. Aschwanden advises a healthy dose of skepticism and encourages athletes to ask critical questions. If it sounds too good to be true, it probably is.
7. Recovery is Personal
What helps one person recover might not help another. Rituals and routines—even those with limited scientific backing—can still be meaningful. If something makes you feel better, it might be worth doing, even if the mechanism isn’t fully understood.
Wrap:
Good to Go is a thoughtful, well-researched, and sometimes funny look at how we think about recovery. It’s not just for elite athletes—it’s for anyone who trains, competes, or simply wants to feel better after exercise.
The takeaway? Recovery matters. But it doesn’t have to be expensive, extreme, or backed by influencers.
Sometimes, the most effective tools are also the simplest: rest, sleep, good food, and paying attention to how you feel.
Learning from the Lows: Alcaraz on Match Dips
/in News, Psychology, Whisperer/by RobMatch 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.
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
/in News, Psychology, Whisperer/by RobTalk 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
/in Doubles, News, Whisperer/by RobGame, 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.
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.
Sydney Badge 2025 Draws
/in Goss, News, Tournaments/by RobSydney Badge 2025 Season Draws Released
Sydney Badge has officially announced the match draws for the 2025 season.
Since navigating the Tennis NSW website can be challenging, we’ve made things easier by sharing direct Match Centre links below.
Please note: you’ll need to log in with your Tennis NSW account to access the draws.
Click here for Badge Draws.