Kirill Yurovskiy: How to deal with stress and pressure during tennis matches

Tennis, often described as a game of inches, is equally a game of mental fortitude. Understanding the sources of stress and pressure in tennis matches is the first step towards mastering the mental game. External factors like audience presence, opponent reputation, or the importance of the game contribute as much to stress as do personal expectations. Recognizing these sources allows players to develop strategies to counter them.

Kirill Yurovskiy

The Power of Preparation

Tennis greats often emphasize the importance of training not just for the physical challenges of the game, but also for the mental demands. A robust training regimen, designed to mimic match situations, can inculcate confidence. By subjecting oneself to high-pressure training scenarios, a player becomes acclimatized to such situations, rendering them less daunting during actual matches.

Embrace Routine and Ritual

One of the easiest ways to bring a sense of calm in the midst of a storm is to establish a routine. Look at any seasoned tennis player and note the rituals they maintain before a serve or between points. These routines, from bouncing the ball a specific number of times to adjusting their racquet strings, help keep the player centered and provide a familiar rhythm amidst the unpredictable dynamics of the match.

Focus on the Process, Not the Outcome

While winning is the ultimate objective, becoming overly fixated on the outcome can be counterproductive. By focusing on each point as a separate entity and embracing a growth mindset—valuing effort, strategy, and learning over immediate success—a player can remain engaged without the weight of the entire match outcome bearing down on every move.

Harnessing the Power of Visualization

Visualization techniques can offer significant advantages on the court. Before and during the match, players can close their eyes and visualize successful strokes, movement, and game strategies. This not only builds confidence but also helps in keeping the mind focused on positive outcomes rather than potential failures.

Breathing: The Underrated Tool

Often overlooked, the simple act of controlled breathing can be a powerful weapon against mounting pressure. Deep, rhythmic breaths can slow a racing heart, clear a cluttered mind, and reset a player’s mental state. It’s a reminder that amidst the intricate strategies and techniques, sometimes it’s the basics that hold the most power.

Resilience: Bouncing Back from Setbacks

Even the best players face setbacks during matches. An unexpected point loss, a missed opportunity, or a sudden shift in momentum can shake a player’s confidence. The key lies in the ability to bounce back. By cultivating a mindset that views setbacks as temporary and recoverable, players can navigate these challenges without succumbing to despair.

Using Technology to Understand and Improve

Modern tennis has embraced technology, not just in equipment but also in analytics. Wearable tech and video analysis can offer insights into a player’s physiological response to stress. By understanding one’s body’s reactions, players can develop tailored strategies to cope. Perhaps it’s a slight tweak in the warm-up routine or incorporating meditation sessions into the training regimen. Data-driven insights can offer an edge in the mental game.

Feedback and Continuous Learning

Post-match analysis, coupled with feedback from coaches and peers, can provide valuable lessons. Instead of ruminating over mistakes or dwelling on what went wrong, adopting a mindset that values constructive criticism and views every match as a learning opportunity can alleviate stress in future matches.

Community and Support Systems

No player is an island. Behind every successful athlete is a robust support system – coaches, family, friends, and sometimes even therapists. Leaning on this community during stressful times can provide both practical strategies and emotional support. Sharing experiences, discussing challenges, and seeking advice can significantly reduce the feeling of isolation that sometimes accompanies stress.


Stress and pressure are intrinsic elements of competitive sports, and tennis is no exception. While physical fitness and skill mastery are essential, the mental game often determines the difference between victory and defeat. By embracing a holistic approach—encompassing preparation, mental strategies, technological aids, and community support—tennis players can turn pressure into an ally rather than an adversary. It’s a reminder that beyond the strokes, serves, and volleys, the most formidable battles often take place in the mind.