Knowing how to cope with pressure in any competition is one of the key factors that separate the level of professionals amongst their peers. We all develop our own way of coping with this stress, that tends to fall under of the following categories:
Tank response
The typical response of the players that decrease their level of intensity and effort into the task, which creates an appearance of calmness and distressed individual. This way of coping makes it then easier to find a “way out” of a bad performance through the use of excuses. This makes a performance range between genius and low-skilled come up as a pattern of play. The control of your nerves is done through the reduction of the arousal levels which affects your ability to reach your full potential of performance
Choke response
You tend to have a fantastic attitude in competition and you are a very coachable individual. Yet you are not in control of your nervous system and this tends to show up when you are supposed to beat your opponent.
These players tend to be their worst critics, when performing bad, putting inclusively their self-esteem on the line in those situations. They are still to discover how to dominate their own nerves, however is from here that the greatest competitors emerge
Anger Response
Individuals with perfectionist and achievement needs, often induced by parental influence tend to develop this way of coping with nerves. Displaying a poor behavior and a self-destructive attitude is a main characteristic of these players. Because the nerves are replaced with anger this is a coping strategy that is very hard to break.
Challenge Response
On the court you are described as confident, calm and aggressive. These players possess a good control over their nervous system when competition presents them with a challenge.
Here is the 4 step Routine developed by Jim Loehr
Step 1 - Physical Response
(right after the point is finished) 3-5 seconds
Physical cues | Self talk |
Racquet out of dominant hand | "No problem" |
Racquet is carried by throat | "Yes" |
Turn away from mistake | "Come on" |
Shoulders back and up, chin parallel to the ground | "Let it go" |
Arms hanging freely on sides | |
Eyes forward and down | |
Step 2 - Relaxation Response
5-15 seconds
Physical cues | Self talk |
Non-stop, high energy walk | "Relax" |
Eyes to strings | "Calm" |
Deep breathe | "Loose" |
Stretch, shake, bend hands and feet | "Settle down" |
Contract & relax specific muscles | "Easy" |
Step 3 - Preparation Response
3-5 seconds
Physical cues | Self talk |
Stop 1m behind the baseline | Register the score |
Assume strong and confident position | Think of one or two points in your game plan |
Focus eyes on opponent's side of the court | Decide what you want to do in the point |
Rehearse your 1st stroke of the point (visualization) | |
Step 4 - Ritual Response
5-8 seconds
Review the 5 step routine for a better serve article https://www.overnet.site/post/5-steps-strategy-to-a-better-serve ![logo_transparent_background[1].png](https://static.wixstatic.com/media/5cf997_ea2073f73aad44e0837cd5dc5767c84a~mv2_d_3400_1935_s_2.png/v1/fill/w_156,h_99,al_c,q_85,usm_0.66_1.00_0.01,enc_auto/logo_transparent_background%5B1%5D.png){kind=logo}