How to Improve Your Mental Game

Losing from a winning position is never fun. Which begs the question: what happens when a player doesn’t play well under pressure?

Players who don’t play well under pressure are likely to be struggling with ‘a lack of ability to stay focused on what’s important,’ says Sport’s Psychologist Roberto Forzoni, a former football player, coach and manager who has also worked with numerous professional football clubs.

For example, a player who takes the first set easily may already be thinking about winning the match instead of staying in the present. Or a player can be so disappointed about hitting a bad shot, or losing a game or a set, that he or she loses focus and can’t stop thinking about past mistakes.

We call it “living in the past or the future” and the secret is to try and get back to the present all the time,’ adds Forzoni. ‘The quicker you can do that, the better. When a player doesn’t play well under pressure, they generally take their eye off what’s important in that particular moment.
 

Mental Toughness on the Tennis Court
You are leading by a set and a break, and have just hit a clean winner to set up three match points. Serving for the match, you suddenly become nervous and hit a double fault, followed by another. Your heart rate goes up and your mind goes foggy. An hour later, you walk off the court as the loser. Forzoni best describes on how to deal with the pressure of winning on the tennis court. 

Work on your self-confidence

 'Tennis players need to introspect, and call on inner reserves to maintain self-confidence during a game,’ says Andy Lane. ‘Studies have shown that winning tennis players report high levels of self-confidence and low anxiety, are able to control emotions before competition and can use adaptive coping skills.’ 

 
Develop performance routines

 ‘The brain and memory are very complex,’ says Lane. ‘Sometimes we find it difficult to remove negative thoughts in situations that require us to be positive. When I work with athletes, I try to encourage them to record as many positive features from their training and competition as possible. For example, where tennis players have had a very good session practicing serves, it is important that they recall as much information from that practice session as soon as possible.’ 
 

Accept you won’t always play at your best

‘Not even the game’s most successful players play at their best level in all of their matches,’ says Roberto Forzoni. ‘Let’s say a player competes in 20 matches. The player may view two of those as great while two might be seen as not very good. It is how they perform in the other 16 matches that’s likely to determine their level of success – so have that in mind for 80% of the matches you play.’ 
 

There’s no such thing as ‘having a bad day’

Never speak in terms of ‘having a bad day’ as this gives you an excuse to continue having a bad day, according to Forzoni. Making excuses beforehand is a form of ‘self-handicapping behaviour’, which stops you changing the situation. 
 

Be comfortable being uncomfortable

This attitude ‘epitomises the journey in sport,’ says Forzoni. Being uncomfortable is part of playing sports ‘so learn to be comfortable with it.’