Previously, I always thought it was just tactical and technique, but every match has become almost mental and physical — I try to push myself to move well. I try to push myself not to get upset and stay positive, and that's what my biggest improvement is over all those years. Under pressure I can see things very clear.
Roger Federer — Post match press conference, Dubai Open 2007
The science of psychology plays a big role in tennis — you have to be mentally very strong to compete at high levels. One of the reasons tennis is such a fantastic game is because it is a mental game. Imagine teaching a player to move as fast as Agassi, serve like Roddick and hit forehands like Federer — but if they are not mentally strong, they will not get anywhere in tennis. You have to believe you can play well no matter what happens, control your anger, have a plan to perform under pressure, and stay positive at all times. When you are out there playing, you are on your own — you have to work out for yourself how to deal with your emotions when things do not go your way.
Below are the key psychological aspects of tennis explained in detail:
1 Confidence
Confidence means believing in yourself — that you have what it takes to succeed. You might be losing 4–0 in the third set, but you still need to believe you can turn things around. I suggest players remember their strengths and tell themselves "I CAN DO THIS" no matter what.
Players who are more confident often win more matches than those with great technique but little confidence — because you have to believe in yourself in order to succeed. In my book, that is the first step towards being mentally strong.
2 Anxiety
Anxiety consists of the negative emotions a player experiences due to stress. The worst moments for a tennis player to become anxious are just before a match starts or on an important point such as set point. Sometimes a little anxiety can actually improve performance slightly, but most of the time it hinders play — so players need to know how to cope with pressure.
My recommendation: when you feel anxious, review your routines. My favourite formula to use between points is RBF:
R · B · F
1. RELEASE — Try to relax for a few seconds and clear any negative thoughts from your mind.
2. BREATHE — Take a big breath and stay positive.
3. REFOCUS — Be mentally prepared for the next point; commit to fighting for it and stay focused.
3 Anger
Anger is a very common emotion that arises when a player is unhappy with something. Physically, anger causes heart rate and blood pressure to increase, and — most critically — muscles tighten, which directly affects performance. In tennis you need to be relaxed and breathe freely as you swing.
I once lost a match as a junior because of a wrong call by my opponent. That one point alone would not have changed anything, but the anger it caused ruined my entire game plan. I lost a match I should have won, simply because I could not control my anger.
The secret to controlling anger is the key to mental toughness. The best solution when getting angry is to slow the game down — redo your shoe laces, play with your strings, clear what just happened from your mind, and return to your routines.
4 Motivation
Motivation is the reason(s) that drive players to do their very best to achieve their short and long-term goals. Have you ever thought about why you play tennis? The answer to that question is your motivation.
For a club player, motivation might be the social side of tennis and getting fit. For a performance player, it could be winning a tournament or playing in a Grand Slam. Whatever yours is, I suggest taking 10 minutes every month to reflect on the motivations that keep you playing tennis.