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