Tennis is an intense individual sport -- one person takes all the glory, and the faults and frustration that come with it. Training for the mental challenges to obtain mental toughness in the tennis world requires an attention to resiliency, positive thinking and strategy techniques to build a protective layer between you, match stress and the competition.
Easing the Pressure
The emotional intensity of tennis relates to its high-impact cardiovascular nature. According to British former tennis professional Andrew Castle, the pressure comes from the game, shouldering the pressure alone and the constant and sometimes inconsistent calls that build up your ire, unless you have a plan for releasing the pressure as it comes. Tennis trainer Tom Veneziano recommends keeping a mantra in your mind that keeps your thoughts looking toward future shots. He made stickers for students to place on their rackets that say, "The next shot is more important than the last mistake."
Strategy
Building strategy techniques can channel frustrated energy into a productive endeavor that reduces the frustration's cause. If an opponent crowds the net to rattle your confidence, improve your lob shot to combat the strategy. Assess the strengths and weaknesses they display during the warm-up. Hit to an opponent's backhand, or send drop shots when appropriate.
Mental Preparation
Your ability to focus your thoughts on each shot and stay in the present moment for the entire game is directly proportionate to your success. Before the game, avoid interpersonal interactions that may cause conflict, stressful financial or work-related situations, and directly before the game, visualize each set and a successful outcome. Sometimes successes do not include an overall win, but an improvement in a particular type of shot, or a higher score than a previous game, depending on the opponent and your skill level.
Nutrition
Eating a high carbohydrate diet for 24 hours before the match is important. Carbohydrates are the brain's primary source of energy. If you have the nutritional tools you need to think your way from the first set to the last, your chances of remaining mentally tough and avoiding breaks in your composure are higher. Drink plenty of water and eat fruits and vegetables to stay hydrated and ingest plenty of antioxidants, vitamins and minerals important for stress response.
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