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.
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.
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.
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.
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.
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.
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.
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.
