Pressure is part of tennis. It’s part of every point, every match, every tournament. And for junior players, learning how to handle pressure is one of the most important skills they can develop — not just for tennis, but for life.

If you’re a junior player (or a parent or coach helping one), understanding how to manage pressure on court can make the difference between loving the game and dreading it. Here’s how juniors can approach pressure with confidence, composure, and a winning mindset.

1. Understand That Pressure Is Normal

First and foremost: feeling pressure is normal. Everyone feels it — even the pros. If you’re feeling nervous before a big point, a tiebreaker, or a match-deciding moment, it doesn’t mean you’re weak. It means you care.
Instead of trying to get rid of the pressure, accept it. Tell yourself, “This is part of the game. It’s okay to feel this way.” Acceptance takes away the power of fear.

2. Focus on the Process, Not the Outcome

Most pressure comes from worrying about winning or losing. But the truth is, you can’t completely control the result. What you can control is your effort, your attitude, and your decision-making.

A simple trick: whenever you feel nervous, shift your focus to the next ball.
Think about things like:

• Your footwork

• Your breathing

• Your target for the next shot

Playing "one point at a time" is not just a cliché — it’s a real skill that makes pressure shrink.

3. Use Your Breathing as a Weapon

When your heart starts racing and your muscles feel tight, breathe.
Take a deep breath between points. Slow your inhale and exhale.
Breathing gives you time to reset, calm your body, and refocus your mind.

A good habit: after every point, win or lose, take one slow, deep breath before you move to the next point.

4. Develop a Between-Point Routine

The best junior players have a routine between points. It might look like:

• Turning away from the net

• Tugging lightly on the strings

• Taking a deep breath

• Thinking a positive thought (“Move your feet!” or “Play with margin!”)

• Visualizing the next shot

Having a routine gives you something consistent to fall back on when the pressure builds. It keeps you mentally organized instead of overwhelmed.

5. Talk to Yourself Like a Friend

Self-talk matters. A lot.
Under pressure, it’s easy to get critical and harsh: “You’re blowing it!” or “Don’t miss again!”
But imagine you were coaching your best friend. Would you say that to them? Of course not.

Instead, use positive, helpful self-talk:

• “Stay aggressive.”

• “Stick to your plan.”

• “You’ve got this.”

Good self-talk builds confidence even in tough moments.

6. Practice Pressure Situations

You can train yourself to handle pressure by practicing pressure.
Set up practice matches where you start at 5-5 in the set.
Play tiebreakers often.
Create little challenges like “Win three points in a row before you leave the court.”

The more often you experience pressure in practice, the less scary it feels in real matches.

7. Learn from Each Pressure Moment

Win or lose, every pressure moment teaches you something.
After your matches, ask yourself:

• How did I handle the big points?

• What did I do well under pressure?

• What can I improve for next time?

Pressure is like a muscle — the more you work it, the stronger it gets.

Final Thoughts

Pressure is never going away in tennis. But you don’t have to fear it.
You can embrace it, manage it, and even thrive under it.
Remember: pressure moments are opportunities — opportunities to show yourself what you're capable of.

You’re not just playing points; you’re building mental strength that will serve you for the rest of your life, on and off the court.

So next time you feel the pressure rising, smile a little. It means you're right where you're supposed to be.

🎾 Junior Tennis Pressure Checklist 🎾

(Print this and keep it in your tennis bag!)

✅ 1. Accept the Pressure 😌

"Feeling nervous means I care — it’s normal!"

✅ 2. Focus on the Process 🎯

🔹 Think about footwork, effort, and smart decisions — not the result.
🔹 Play one point at a time.

✅ 3. Breathe Deeply 🌬️

🔹 After each point:
➔ Inhale slowly (4 seconds)
➔ Exhale fully (6 seconds)

✅ 4. Follow Your Between-Point Routine 🔄

🔹 Step away from baseline
🔹 Deep breath
🔹 Positive reminder ("Move your feet!" or "Play with margin!")
🔹 Visualize your next shot

✅ 5. Talk to Yourself Like a Friend 🗣️❤️

🔹 Use kind, positive words:
➔ "I can do this."
➔ "Stay calm, stay strong."

✅ 6. Practice Pressure Moments 🏆

🔹 Play tiebreakers often.
🔹 Start practice matches at 5-5 to simulate pressure.

✅ 7. Learn and Grow 📓✨

🔹 After each match, ask:
➔ "What did I handle well?"
➔ "What can I improve?"
🔹 Keep a small "Pressure Journal."

✅ 8. Smile Under Pressure 😁🎾

🔹 Remember: Pressure = Opportunity!
🔹 Smile and embrace the moment!

You are stronger than your nerves.

Believe it!

Believe in yourself!