🎾 Introduction
Tennis is often called a “mental game” and for good reason. Success on the court isn’t just about hitting winners; it’s about how well a player can manage their thoughts, focus, and emotions between points. Building strong routines and habits is one of the most powerful tools for achieving this. Whether your child is a beginner or climbing the competitive ladder, understanding and practicing these skills can make a world of difference in their performance and enjoyment of the game.
🛠️What Are Routines and Habits in Tennis?
Routines are specific actions or behaviors players consistently follow during certain moments—before serving, before returning, or between points.
Habits are behaviors that become automatic through repetition. Over time, routines turn into habits, creating a steady rhythm that players rely on, especially during stressful moments.
Examples of tennis routines might include:
- Bouncing the ball a set number of times before serving
- Taking a deep breath before starting a return
- Walking to the back fence after a mistake to reset
- Visualizing a target before stepping up to the line
These small actions act like an “anchor,” giving players something familiar and calming to hold onto when nerves or frustration kick in.
đź’ˇ Why Are Routines and Habits So Important?
1. Improve Focus
Having a simple, repeatable routine helps players block out distractions — whether it’s the score, the opponent’s behavior, or noisy spectators. It brings attention back to what they can control.
Example:
After every point, a player could fix their strings and take a slow breath, using the action to shift their focus back to the next point.
2. Manage Emotions
Tennis is emotional. Players experience highs after winning points and lows after errors. A steady routine helps players stay emotionally even rather than riding an exhausting emotional roller coaster.
Example:
After a tough point, walking slowly to retrieve the ball and bouncing it several times can give players just enough time to calm down before the next serve.
3. Build Confidence
Routines reinforce positive self-talk and body language. Over time, these automatic behaviors remind players that they are prepared, in control, and capable — even when matches get tough.
Example:
A returner bouncing lightly on their toes and nodding before every return, building readiness and self-belief before each point.
4. Create Consistency Under Pressure
When players are nervous or under pressure, their mind wants to speed up or panic. Strong habits allow players to default to something familiar, keeping their rhythm and decisions consistent.
Example:
A player could follow the same serve preparation (deep breath, 3 ball bounces, visualizing the serve) in a 1st-round match or a championship point — no matter how big the moment feels.
5. Reduce Erratic Play and Momentum Swings
One of the most frustrating patterns for players is starting strong and then suddenly “losing it”—missing routine shots, losing timing, or mentally checking out. This kind of streaky, inconsistent play often stems from a lack of structure between points. Routines act as a mental and physical reset button, helping players stay locked in and avoid dramatic swings in performance.
Example:
Even after a great game or streak of winners, players can use their routines to ground themselves. This keeps their focus from drifting and prevents overexcitement or carelessness from creeping in.
đź“ť Examples of Simple, Effective Tennis Routines
Here are examples that parents and coaches can help young players build into their games:
| Situation | Routine Example |
| Before Serving | 3 ball bounces, look at the target, deep breath |
| Before Returning | Light hop on toes, racket ready, visualize a deep return |
| After Winning a Point | Small fist pump, turn away from the opponent, focus reset |
| After Losing a Point | Walk to the back fence, breathe slowly, and think about the next task |
| After a Break in Play | Close your eyes for 2 seconds, and visualize the next point |
Tip for Parents: Encourage your child to personalize routines so they feel natural. It’s not about copying what pros do; it’s about finding what helps them settle their mind and body.
🏗️ How to Build Good Habits in Tennis
- Start Simple: Pick one or two moments to introduce routines (e.g., between points, before serving).
- Be Consistent: Repetition is key. The more consistent players follow routines in practice, the more automatic they’ll become in matches.
- Coach Support: Coaches should reinforce routines during lessons, praising the use of good habits.
- Parental Support: Parents can remind players about routines after matches (e.g., “I noticed you kept your serve routine really steady—that was awesome!”).
- Be Patient: Building habits takes time. Praise the process, not perfection.
🎯 Conclusion
In tennis, players can’t control every bounce, opponent, or call, but they can control their focus, emotions, and attitude. Developing strong routines and habits gives players a powerful mental edge. These routines create calm in chaos, consistency under pressure, and resilience when the game gets tough. Building these habits early on sets young players up for success in tennis and life.
FAQs
🧒 Q1: When should players start building routines?
As soon as they begin playing matches! It’s never too early to practice simple routines between points.
⏳ Q2: How long does it take for a routine to become a habit?
Research suggests it can take 21-60 days of consistent practice. Patience is key!
🔄 Q3: Should routines ever change?
Sometimes! As players grow, they may refine or adjust their routines to suit their evolving game.
🎾🏆 Q4: Do professional players use routines?
Absolutely! Watch any pro match—you’ll see players bouncing balls, adjusting strings, deep breathing—every point,
every game.
🌱 Q5: What’s a good first routine for beginners?
A simple, decisive first step is starting with a deep breath and a visual target before serving.
