What Every Tennis Player Must Know?

By Tennis-Times

Success in tennis doesn’t come from talent alone. It’s a blend of preparation, mindset, habits, and support from those around you. Whether you're a rising star or a passionate club player, understanding what the best players and coaches focus on—before, during, and after tennis sessions and matches—can make all the difference.

Let’s explore what research, experience, and elite performers all agree are the most effective practices for tennis success.

BEFORE THE LESSON OR MATCH: SETTING THE RIGHT MINDSET

1.Mental Readiness Boosts Performance

According to a 2022 study in The Sport Psychologist, athletes who engaged in 5–10 minutes of mental preparation (visualisation, goal setting, and positive affirmations) showed a 12% improvement in performance and 25% higher emotional regulation.

Example: Novak Djokovic is known for his pre-match routines that include meditation, visualisation, and breathing to centre himself before competition.

Your Action:

  • Visualise hitting your best shot

  • Set 1–2 small goals for the session (e.g., “Stay low on volleys” or “Use topspin on every forehand”)

2.Smart Warm-Up Prevents Injury

The ITF and LTA both stress that dynamic warm-ups—like jogging, skipping, shadow swings, and mobility—can reduce injury risk by up to 40% in junior athletes.

Coach Tip: Arrive early and start moving—those who warm up properly tend to hit cleaner from the first ball.

DURING TRAINING OR MATCHES: FOCUS, LEARN, COMPETE

1.Quality Practice Beats Quantity

In The Talent Code, Daniel Coyle highlights that “deep practice”—where players focus on small, specific improvements—is the fastest way to progress.

Players who receive clear technical feedback and immediately apply it improve 2x faster than those who just “play through” points (LTA junior development study, 2020).

Example: Iga Świątek journals her goals and learning points after every training. She tracks how she applies them in matches.

Your Action:

  • Listen closely to your coach

  • Ask questions

  • Use focused drills, not just rallying

2.Positive Self-Talk is a Game Changer

Dr. Jim Loehr found elite tennis players used positive self-talk 3–5x more than their peers.

Phrase Examples:

  • “I can figure this out.”

  • “One point at a time.”

  • “This is a challenge, not a threat.”

Example: Carlos Alcaraz reminds himself to “smile and enjoy the fight”—staying calm under pressure.

3.Structured Play Leads to Smarter Matches

LTA reports show players who use routines (serve rituals, breathing, between-point resets) show improved decision-making and focus.

Your Routine Checklist:

  • Between points: bounce, breathe, plan

  • Before serve: consistent ball bounce

  • After error: reset and say “next point”

AFTER TRAINING OR MATCHES: RECOVER AND REFLECT

1.Cool Down to Recover Faster

Skipping cooldowns can lead to a 10–20% increase in next-day soreness (British Journal of Sports Medicine, 2020).

Cool Down Tips:

  • 5 min light jogging

  • Stretch major muscle groups

  • Deep breathing to reset

2.Reflection = Growth

Players who track their progress (via journals or apps) improve faster and stay motivated (UCL study, 2021).

Example: Rafael Nadal writes notes after practices and reviews every match, win or lose.

Try This After Every Session:

  • What did I improve?

  • What can I work on?

  • What made me smile?

COACHES & PARENTS: YOUR ROLE IS CRITICAL

Coaches Must…

  • Give clear, specific feedback

  • Reinforce effort, not perfection

  • Encourage questions and self-reflection

Insight: Positive coaching = longer player retention and higher self-belief (Journal of Applied Sport Psychology, 2019)

Parents Must…

  • Celebrate effort over outcome

  • Avoid pressure around results

  • Keep tennis fun and supportive

👤 Federer’s Parents:

“We never pushed Roger. He was in love with the sport. We were just there to support that love.”

7 PRO-APPROVED TENNIS-TIMES TIPS

  1. Train your brain like your strokes

  2. Build routines for all parts of tennis

  3. Be coachable—ask, listen, apply

  4. See mistakes as stepping stones

  5. Reflect after every session

  6. Speak to yourself like a friend

  7. Surround yourself with positivity

💬 Let’s Talk Tennis – We're Here to Listen and Support You!

At Tennis-Times, we believe every player deserves to enjoy and grow through the game—physically, mentally, and emotionally.
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Tennis-Times June Newsletter 2025