How a Rightly Trained Subconscious Mind Can Help Tennis Players in Matches

 

The human mind is a complex and multifaceted system, and understanding its different layers is crucial. Three primary levels of the mind which are conscious, subconscious, and unconscious—each playing a unique role in shaping our thoughts, behaviours, and experiences.

1. The Conscious Mind - The conscious mind is the aspect of our mental functioning that we are aware of at any given moment. It is responsible for rational thinking, decision-making, and voluntary actions. This part of the mind helps us navigate daily life by analyzing information, solving problems, and making choices based on logic and reasoning.

2. The Subconscious Mind - The subconscious mind operates just below the level of conscious awareness and is the storehouse of all our memories, habits, beliefs, and automatic responses. It significantly influences our behavior and emotions, even though we are not always aware of its workings.

3. The Unconscious Mind - The unconscious mind is the deepest and most mysterious part of our mental functioning. It contains repressed memories, instincts, and desires that are not easily accessible to conscious awareness.

In tennis, every point demands quick decisions, precise execution, and unwavering focus. While technique and fitness form the visible foundation, it is the subconscious mind that often decides how consistently a player performs under pressure. Training the subconscious can give players the hidden edge that transforms good performances into winning ones. Subconscious is crucial because it houses our deeply ingrained beliefs, habits, and emotional responses.

1. Automatic Execution of Skills
Repetition in practice is not just about muscle memory—it is about programming the subconscious mind. When players train strokes until they become second nature, the subconscious takes over during matches, allowing shots to flow without hesitation. This frees the conscious mind to focus on strategy rather than mechanics.

2. Staying Calm Under Pressure
Nervousness and fear arise when the conscious mind overthinks. A trained subconscious mind, filled with positive beliefs and calm responses, helps players remain composed in tense moments. Instead of panicking at 30–40 down, the subconscious reinforces confidence: “I’ve been here before, I know what to do.”

3. Enhancing Focus and Concentration
Distractions—from crowd noise to self-doubt—can easily derail performance. Through visualization, affirmations, and techniques like hypnosis or meditation, players can train their subconscious to block out noise and stay locked into the present point. This focus is often the difference between winning and losing tiebreaks.

4. Building Resilience
Losses and mistakes can damage a player’s mindset. By reshaping how the subconscious interprets setbacks, athletes learn to view failures as feedback, not proof of weakness. This reframing helps them bounce back quickly during matches and across tournaments.

5. Triggering Peak Performance States
The subconscious responds powerfully to anchors—rituals or cues that trigger desired emotions. A deep breath, a fist pump, or bouncing the ball before serving can be conditioned to activate confidence and energy. With training, these cues instantly bring athletes back to their optimal state.

Conclusion
The subconscious mind is like a silent partner on court—always present, always influencing performance. When rightly trained, it becomes a powerful ally, ensuring that skills flow effortlessly, focus remains sharp, and confidence stays unshaken. For tennis players aiming for consistency and peak performance, training the subconscious is as essential as training the body.

Subconscious mind Training Routine

Step 1: Centering with Breath (2 minutes)

·         Sit quietly with eyes closed.

·         Inhale deeply through the nose for a count of 4, hold for 2, exhale through the mouth for a count of 6.

·         Repeat for 6–8 breaths.

·         With each exhale, imagine stress and tension leaving your body.

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Step 2: Power Visualization (5 minutes)

·         Picture yourself walking onto the court with confidence.

·         See yourself moving smoothly, hitting clean strokes, serving strong, and staying composed.

·         Visualize specific scenarios: saving break points, winning long rallies, finishing with a winner.

·         Feel the emotions of success—calmness, confidence, energy.

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Step 3: Affirmations (3 minutes)

Repeat (silently or softly):

·         “I am calm, focused, and ready.”

·         “I trust my training and instincts.”

·         “Every point is a fresh opportunity.”

·         “I thrive under pressure.”

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Step 4: Anchor Confidence (1–2 minutes)

·         While in this calm, confident state, create a trigger:

o    For example, gently press thumb and forefinger together, or tap your racket twice.

·         Each time you do this before or during a match, your subconscious will reconnect with that state of confidence and focus.

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Step 5: Match-Ready Closing (1–2 minutes)

·         Take one last deep breath.

·         Mentally say: “I am ready. I am strong. Let’s play.”

·         Open your eyes, stand tall, and carry this state onto the court.

 

Why Self-Talk is Important for Tennis Players

 

During matches players always talk to them self either positive or negative. Players may or may not be talking it loud but thoughts are one form of self-talk only. If we don’t train players to stay motivated then their negative self-talk will take control of their body and game.

One of the most powerful mental tools available to tennis players is self-talk—the internal dialogue that shapes thoughts, emotions, and performance. What a player tells themselves during practice, matches, and even off the court can influence confidence, focus, and resilience.

Yesterday I came across an instagram post of ATPTour where ATP and WTA players wrote motivational messages, some of those are below.

Novak – “Focus and Extend”

Pegula – “Find a way”

Coco – “Girl Relax”

Aryna – “Remember who you are”

Jasica – “Be positive and fight until last ball”

Iga – “Don’t over think it, just go for it”

Shelton – “Lock In”

Fritz – Lock in and no matter what, complete”

Jannik – “Smile, fight and Enjoy”

Osaka – “Fight for every point”

Meera – “Be brave and go for the shot”

Carlos – “Go for it don’t be afraid”

“Stay Present”

“Keep pounding the store, chop wood carry water”

Alex – “Calm and collect Lets go”

Benefits of Self-talks

1.Builds Confidence and Belief

Self-talk acts as a direct pathway to confidence. Positive affirmations like “I can hold my serve” or “Stay aggressive on the big points” reinforce belief in one’s ability. Tennis is a sport where momentum can shift quickly, and doubt often creeps in after unforced errors or lost points. Constructive self-talk helps players silence negativity, recover faster, and maintain trust in their skills.

2.Enhances Focus and Concentration

Distractions are inevitable during matches—crowd noise, pressure situations, or frustration from mistakes. Self-talk serves as a mental anchor, helping players refocus on the present moment. Phrases such as “One point at a time” or “Bounce, hit, move” act like reminders to stay locked into routines and strategies, preventing the mind from wandering to past mistakes or future outcomes.

3.Controls Emotions Under Pressure

Emotional swings are common in tennis. A double fault or a bad line call can lead to anger, frustration, or loss of composure. Negative emotions often translate into rushed decisions and poor shot execution. By using calm and deliberate self-talk—“Breathe and reset” or “Stay composed”—players regulate emotions and avoid letting frustration control their performance. This ability to manage inner dialogue is especially critical in long matches and high-pressure tiebreaks.

4.Encourages Persistence and Resilience

Tennis is a sport of errors—both players will make plenty during a match. The key is how quickly one bounces back. Self-talk plays a crucial role in resilience. Instead of dwelling on a missed opportunity, a player who tells themselves “Next point, reset” or “Keep fighting” is more likely to stay competitive and find solutions. Over time, this habit builds mental toughness, which is essential for success at higher levels of competition.

5.Shapes Match Strategy

Self-talk also helps players execute tactical plans. Verbal cues such as “Attack the backhand” or “Mix up the pace” serve as reminders of strategy, particularly under stress. This not only guides shot selection but also ensures that players stick to their game plan instead of reacting emotionally or impulsively.

Understand well -

Tennis is as much a mental game as it is physical. Self-talk, when used effectively, becomes a silent coach on the court—instilling confidence, sharpening focus, calming emotions, and reinforcing resilience. By training their inner dialogue as deliberately as their strokes, tennis players can unlock higher levels of performance. In the end, the voice inside one’s head may be the most decisive factor between winning and losing.

 

 Practical Self-Talk examples for Tennis Players

1. Before the Match (Confidence & Readiness)

·         “I’ve trained for this, I’m ready.”

·         “Trust my game, trust my preparation.”

·         “Play smart, play free.”

·         “One point at a time, no rush.”

·         “Strong body, calm mind, sharp focus.”

These statements set a positive tone, build confidence, and reduce pre-match anxiety.

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2. During the Match – General Focus

·         “Bounce, hit, move.” (simple rhythm reminder) or double grunt.

·         “See the ball, hit the ball.”

·         “Stay loose, stay sharp.”

·         “One point at a time.”

·         “Reset, refocus, next point.”

Short, clear, and repetitive phrases keep the mind anchored and stop overthinking.

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3. After Mistakes or Errors

·         “Shake it off, next point.”

·         “Errors happen, keep fighting.”

·         “Stay calm, reset.”

·         “I’ve got this.”

·         “Strong and steady.”

These stop negative spirals and prevent frustration from carrying over into the next point.

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4. During Pressure Points (Break Points, Tiebreaks, Big Games)

·         “Play with courage.”

·         “Trust my shots.”

·         “Aggressive but smart.”

·         “Stick to the plan.”

·         “I love pressure, this is my moment.”

They help reframe pressure as opportunity rather than threat.

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5. When Leading (Stay Composed, Avoid Relaxing Too Much)

·         “Stay sharp, finish strong.”

·         “Don’t give anything free.”

·         “Stay focused, stay hungry.”

·         “Keep building pressure.”

This prevents players from relaxing or losing intensity when ahead.

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6. When Behind (Fighting Spirit & Resilience)

·         “One point at a time, I can turn this around.”

·         “Keep battling, stay in it.”

·         “Focus on the fight, not the score.”

·         “Energy up, body language strong.”

·         “I’m still here, I’m still dangerous.”

These phrases fuel resilience and maintain competitiveness even when losing.

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7. Post-Match Reflection

·         “I gave my best effort today.”

·         “What did I do well? What can I improve?”

·         “Learn and move forward.”

·         “This is just one step in the journey.”

Helps players evaluate without self-criticism, keeping long-term growth in mind.

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Suggestions for Practice:
Players should actually say these phrases out loud during training sessions and even write them down in a notebook. With repetition, these self-talk scripts become automatic in real matches.

 

How Critical Thinking is Important for Tennis Players

 

Tennis is often described as a physical battle, but in reality, it is just as much a mental contest. Success on the court depends not only on fitness, technique, and power but also on the ability to think critically under pressure.

Understand well, during any tennis match core tennis is not played more than 25% time, so what players are doing rest of the time? They are either collecting balls, change overs and time between 2 points etc but the most important stuff is they are thinking this 75% time. Now if we don’t train them to think right then they will be thinking wrong. Another important part of thinking in those 75% time is of or by emotions which eventually affect the body and its functioning. Can someone stop thinking? No, not possible as even when try to do that u have thought of not to think.

For tennis players, critical thinking is a key skill that separates good athletes from great champions. Training players to think critically from early age is the key to success. Take example of chess games they only do physical activity during matches is lifting may 10 or 15 grams in area 2 square feet but they are thinking and they critical thinking.

1. Reading the Game
Every opponent brings a unique playing style, strengths, and weaknesses. Critical thinking helps players analyze patterns—whether the rival prefers cross-court rallies, attacks the net frequently, or struggles with backhand returns. By processing this information quickly, players can adapt strategies in real time, exploiting weaknesses and neutralizing strengths.

2. Problem Solving Under Pressure
Matches are filled with unexpected challenges—momentum shifts, unforced errors, or bad line calls. Instead of reacting emotionally, critical thinkers pause, evaluate options, and make rational decisions. For example, if first serves are failing, a player can choose to increase spin for consistency rather than forcing speed. This adaptability often decides close matches.

3. Tactical Adjustments
Tennis rarely rewards one-dimensional play. A baseline grinder might need to change pace with slices or drop shots; a power hitter may need to extend rallies to break an opponent’s rhythm. Critical thinking allows athletes to adjust tactics mid-match, turning potential losses into comebacks. It’s like understanding “who is doing what to whom”.

4. Managing Emotions and Focus
Frustration, anger, or overconfidence cloud judgment. Through critical reflection, players learn to detach from emotions and evaluate situations logically. Asking themselves, “What is working? What is not working? And What should I change?” helps maintain clarity and focus, especially in high-pressure situations like tiebreaks or match points.

5. Long-Term Development
Off the court, critical thinking supports growth. Players and coaches must analyze performance data, identify patterns of mistakes, and design training plans accordingly. Instead of blaming luck, critical thinkers look for solutions—whether it’s improving fitness, refining technique, or building mental resilience.

Understand well -

In modern tennis, where physical skills are finely matched, critical thinking provides the winning edge. It sharpens decision-making, encourages adaptability, and strengthens emotional control. A player who trains both body and mind is better equipped to face challenges and consistently perform at their best. Ultimately, critical thinking transforms tennis from a game of strokes into a game of smart choices.

Mental Strength Drills for Tennis Players

 

1. Pressure Point Simulation Drill

Objective: Teach players to handle last points (30–40, deuce, tiebreak). Here you need to understand concept of setup point which Brad Gilbert mentioned in his book Winning Ugly. According to Brad a setup point is most important point than the last point to close game, set or match, as that’s the point which takes you closer to winning. 30-30, 30-15, deuces etc all are setup points Players need to be completely in focus with proper plan or strategy on setup points.

How to do:

• Coach sets up scoring: start every game at 30–40.
• Server must play under pressure immediately.
• If they save break point, they win the game. If not, they lose it.
• Add consequence to losing, it can be anything which makes player to win point at any cost.

Mental cue: “Play this point, not the score.”

Start: 30–40

↓

Player serves under pressure

↓

Win = Game saved

Lose = Game lost and face consequence

Repeat next game

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2. Mistake → Reset Drill

Objective : Train quick recovery after errors. Make player understand mistakes is part of the game and according to my data players can make 24+ mistakes and still win the set. In other situation player can make back to back 3 mistakes and still can win the game.

How to do:

• During hitting sessions Coach instruct to follow routines on mistakes.
• Immediately, player must perform reset routine:
• Step back, towel, deep breath.
• Self-talk phrase: “Next point.”
• Return to baseline with confident body language.

Key idea: Error → Routine → Confidence.

Error (forced mistake)

↓

Reset routine (breath + towel + phrase)

↓

Next rally

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3. Tie-Break Mental Endurance Drill

Objective: Build concentration and resilience under long pressure. In this situation learning to reset and applying right mindset make huge difference. Understand well tiebreak and opportunity for both players. For example a PLAYER A was leading 5-2 and then score became 6-6 and face tiebreak now this tiebreak is an opportunity to gain focus back and change the momentum or not to commit same mistakes which he/she did in recent games. For Player B who was down 5-2 it’s an opportunity to win a set which he/she was about to lose and was close to win few games back.  

How to do:

• Player plays continuous tie-breaks (first to 7, win by 2).
• After each tie-break, quick 30-sec reset, then start again.
• Track focus lapses (complaints, rushed serves, slumped posture).
• Lot of times players play practice matches as a single set, I suggest to play a tiebreak after 1 set.

 

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4. Visualization & Anchoring Drill

Objective: Strengthen belief and calmness before matches. I wrote a single article before focusing only on visualisation please read that.

How to do (off-court):

• Player sits quietly, eyes closed.
• Visualizes:
• Walking onto court confidently.
• Playing first serve with rhythm.
• Saving a break point with composure.
• After visualization, create an anchor gesture (e.g., fist pump, tapping racket).
• In matches, anchor triggers calm focus.

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5. Distraction Control Drill

Objective: Build focus despite noise, bad calls, or distractions.

How to do:

• During practice points, coach or teammates create distractions:
• Shout, clap, call out random scores.
• Make a wrong line call (on purpose).
• Observe during practice what makes player loss his concentration and just do that during this practice.
• Player must stay composed, use routine, and continue.

Goal: Learn to control internal reaction, not external events.

Distraction (noise / wrong call)

↓

Player breathes + resets

↓

Play continues with focus

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How to Use These Drills

Understand well using these drills u are not learning anything new on mental aspect but you are practicing what you learned and what you prepare on off court activities. As well make notes of the triggers of emotions. Important point to understand mental practices or solutions is not like one size fits all kind, these issues different with different players. In few cases it take months to exactly know what are root cause of these issues.

• Practice 1–2 drills per week into normal training.
• Always write your notes after practice of mental drills.
• Track progress in a mental training journal.
• I suggest to have a 1 a week dedicated to mental on court practice.

 

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 If you need any clarification or help, feel free to reach me on lgshrotri@gmail.com or 9822538269

Failure is not the end of your journey—it's just the beginning of your next big win.

 We often fear of being fail in something—but it’s as well our greatest teacher. Every failure

is trying hard to communicate with us but we should prepare to listen it. Failure is not the

opposite of success; it is a part of success provided we learn from it and incorporate

learning’s into daily practice.

Particularly in tennis, learning to fail is essential. Every week in each tournament only one

player sail out as winner rest all tastes loss. Every missed shot, every lost match, and every

painful defeat carries within it the seeds of growth, wisdom, and strength.

To be very frank, we can learn from success as well, but normally human tendency is “अंत

भला तो सब भला “ with this approach we only celebrate success and don’t inclined to learn

from wins, as if everything we did was perfect in match we won.

Take any great athlete you admire—Serena Williams, Roger Federer, PV Sindhu, Neeraj

Chopra, or even Sachin Tendulkar. Behind every trophy and every celebration, there are

moments of doubt, loss, and heartbreak. But what made them champions was not just their

talent or hard work —but their ability to learn from failure and rise stronger every time.

Lot of players don’t learn anything from failure. The biggest wall between players and failure

is ego. This ego doesn’t allow them to learn anything from failure. They don’t take

responsibility of failure they will held anyone other than themselves responsible for failure

like weather, referee, coach, equipments, court conditions etc.

To learn from failure u need to be very honest and should have positive mindset a kind of

growth mindset. Once u change the way u look at it, u won’t fear of it.

Failure teaches us the ability to bounce back. It teaches us to stay grounded no matter how

high we rise. It shows us our weaknesses, area we need to work on or improve. Actually it

gives us a syllabus for next few weeks.

When we fail, we have great opportunity to learn. When we fail, we grow. When we fail, we

become tougher, smarter, and more focused.

So don’t fear failure. Keep one thing in mind no one is immune to failure, we should

Welcome it. Embrace it. Learn from it. Because failure is not the end of your journey—it's

just the beginning of your next big win.

Few proven examples from Real Life

 Michael Jordan was cut from his high school basketball team. He later said, “I have

failed over and over and over again in my life. And that is why I succeed.”

 Serena Williams has lost many matches but always used those defeats to fuel her

next comeback.

 PV Sindhu lost several major finals before finally becoming a world champion—

each loss taught her something new.

To learn from failure or losses we need to have a process in place. This process should record

detailed unbiased observations from parents and players. Every match we play generates

huge data, we need to learn it to improve and move forward. The very first step to fix a

problem is acknowledge a problem then accepting it and then finds suitable solution to it. If

we follow this method we will fail again but will fail better.

Failure is not the end of your journey—it's just the beginning of your next big win