How to Overcome Pre-Match Nerves

Ever stepped onto the court so nervous that you catch yourself holding your breath, your body feels stiff, and your strokes just won’t flow? That’s pre-match stress and it happens to everyone, from local league beginners to Grand Slam champions; every player knows the feeling.  

While calming your nerves may sound easier said than done, it’s a skill you can train just like your forehand or backhand. We asked a few of our Racquets Directors and Professionals to share their tips for turning those jitters into confidence when it matters most.  

Understanding Nerves: They’re Actually a Good Thing 

"My biggest thing with nerves is that they are GOOD! If you're nervous, it means you care. And as adults, how many things in life do we actually get to compete in? Not many! So when I feel the nerves, I try to take a second and realize that I'm lucky to be where I am. I smile, maybe laugh, and just know that the result doesn't really matter. If you truly want to remove nerves, you need to just keep putting yourself in the same situation over and over again. Reps and experience. But trust me, once the nerves go away, you'll be looking for the next challenge!" - Joey Hanf, Vice President of Marketing  

Preparation Is Key: Warm Up and Get There Early 

"Get to your match site early, an hour and a half before the scheduled time. That way, you avoid rushing and creating more anxiety. Establish a routine that gets you really warmed up, to the point that you are sweating. Nerves affect your movement and footwork, so the more you can warm up and get the blood flow moving, the more your adrenaline will kick in and the nerves will go away.  Lastly, and this is a big one, the more matches you play, the better you will be at handling nerves." - Max Mangones, Director of Racquets at The Ritz-Carlton Key Biscayne, FL 

"One of the best ways to settle pre-match nerves is to warm up for at least 30 minutes before you step on the match court. Use this time to loosen up your arm, get your feet moving, and find the timing on your shots. Swing freely during the warm-up so you can let go of any tension in the arm, and build confidence in your strokes. By the time the first point is played, you will be able to focus on strategy and enjoying the match rather than battling nerves." - Simon Curtin, Director of Racquets at Mauna Lani, HI

“Having a set pre-match routine that you follow during the 15–20 minutes before a match can help distract your mind from any nerves. This routine might include checking your shoes and laces, changing your overgrip, filling your water bottle, preparing bananas, energy bars, or supplements you’ll use during the match, or making sure you are wearing your match shirt with a change of shirt ready. Focusing on these small tasks keeps your mind occupied and helps you feel more settled before stepping on court.” - Ben Lott, Director of Racquets at The Club at Forest Ridge, OK

Mindset and Mental Tools: Positive Self-Talk and Goal Setting

"Focus on positive self-talk, visualize success, and develop consistent pre-match routines to manage nerves. Deep breathing exercise, staying in the present moment, and playing within yourself can help calm your nerves and improve performance. " - Kyle Edwards, Director of Racquets at Bonita National Golf & Country Club, FL

"Set the right goals. Goal setting is the most effective performance-enhancement strategy there is in sport psychology to improve competitively. Over 80% of all sport studies on goal setting demonstrate a marked improvement in sports performance by 5-10%, along with an increase in motivation and commitment. " - Jim Richards, Head Racquets Professional at Rome Tennis Center at Berry College, GA

"Tennis is fun! Approach each match with the goal of enjoying the game you love. Placing too many expectations on yourself only increases pre-match anxiety and nerves." - Matthew Coerver, Director of Racquets at Southern Trace Country Club, LA

"Never step onto the court expecting or hoping to play well. Instead, expect yourself to keep problem-solving until the final point. That’s an expectation you can always meet through effort, win or lose." - Everett Maltby, Director of Racquets at Silver Creek Valley Country Club, CA

"Create a pre-match routine that includes writing your match goals, visualizing staying calm and handling tough points with ease, and lastly taking five deep breaths and smiling." - Bladimir Hernandez, Director of Racquets at Riviera Oaks Racquet Club, CA

Find Your Perfect Playlist

Several of our Directors believe that listening to music is a great way to calm pre-match nerves: 

“A curated playlist of feel good tunes and amped up songs has always been my go to. Whether it be driving in the car, listening to it loud on the way to the match, or having the head phones going while walking to the court, music helps me dial in” - Rob Menzies, Director of Racquets, Stratton Mountain Resort, VT 

“I listen to some uplifting or fast-paced music before a big match. Listening to my favorite songs gets me calm and locked in so that I can make the right decisions during the match.” - Daniel Mergener, Program Director, Omni La Costa Resort & Spa, CA

“I listen to a mix of rap and rock to help calm my nerves and get mentally locked in. The rhythm and energy help me block out distractions, stay loose, and build confidence before stepping on the court.” - Elliot Muth, Director of Racquets, Houston Oaks, TX 

Turn the Stress Into Success

Pre-match nerves are a natural part of the game, experienced by beginners and pros alike. The key isn’t to eliminate those feelings but to learn how to channel them into focus, confidence, and enjoyment.  

By creating habits like warming up properly, setting clear goals, using positive self-talk, and even listening to the right music, you can transform anxiety into focus and self-confidence on the court.