Using Emotion to Help You Win: Insights from Tennis Professionals

Your level of play in tennis is closely tied to your emotions. When you feel good, you're likely to play well; conversely, when you feel bad, your performance often suffers. Sport psychologists emphasize the need to control emotions on the court, not by suppressing them but by managing them optimally. This involves not only eliminating negative emotions but also fostering positive ones.

The Emotional Advantage

One of the most compelling examples of how emotion affects athletic performance is the concept of home court advantage. In major professional sports leagues, home teams consistently have higher winning percentages: baseball – 53%, hockey – 55%, football – 58%, and basketball – 61%. While factors like rest, sleep, and travel fatigue play a role, the most significant factors are emotional—familiarity with the playing environment and the support of the crowd. This psychological edge is most evident in the NBA playoffs, where the heightened intensity of larger, more vocal crowds amplifies the home court advantage.

Positive Emotions and Performance

In tennis, positive emotions can enhance performance, but they do not guarantee victory. This can confuse players, who may discipline their emotions positively yet still lose matches. However, it is crucial to understand that while good emotions make good play more likely, bad emotions almost always lead to poor performance. Emotions set the stage for the quality of play but do not control it directly. Even minor emotional effects can be decisive, especially in close matches where just a few points can determine the outcome.

Habits, Repetitions, and Strokes

Tennis strokes are controlled by sequences of muscle memories programmed through repetitive practice. The more accurate the repetitions, the more reliable the strokes in competition. Optimal tactical responses to an opponent's shots are also ingrained through experience, with the nervous system learning from past successes and failures.

Emotions significantly affect these programmed responses. Negative emotions such as anger, depression, fear, and pessimism disrupt them, while positive emotions like optimism, controlled aggression, confidence, strength, and courage enhance them. Top professionals spend much of their time between points eliminating negative emotions and creating positive ones. Less successful players let their emotions be dictated by the events on the court, leading to a cycle of bad play producing bad emotions, which in turn lead to further bad play.

The Importance of Emotional Neutrality

One of the most effective strategies for controlling emotion is to have no reaction at all when a point ends. Whether you've made a mistake or hit a brilliant winner, it's best to remain emotionally neutral. For example, modern stars like Novak Djokovic often maintain an expressionless face regardless of the outcome of a point. This lack of reaction helps in staying focused and composed.

While some players, like Rafael Nadal and Maria Sharapova, might occasionally pump themselves up after winning points, most top players avoid frequent emotional reactions. Excessive emotional swings can be exhausting and detrimental to performance. Positive emotions should be generated internally rather than as reactions to specific events on the court.

Using Adrenaline Wisely

There are times when an adrenaline boost can be beneficial, particularly in crucial situations late in a set or match. Controlled use of adrenaline can counteract nerves and help convert feelings of fear into aggression, enhancing performance. Modern players like Carlos Alcaraz have shown the ability to harness adrenaline effectively in high-pressure moments, using it sparingly to avoid burnout.

Developing a Pre-Point Routine

Between points, use the 20 to 30 seconds to prepare for the next one. Establishing a consistent routine helps maintain emotional control and ensures optimal excitation levels before each point. This routine should include moments of relaxation and focused preparation, adjusting excitation levels to suit personal needs.

Managing Excitation Levels

Every player has an optimal level of excitation. Some, like Jannik Sinner, need to remain cool and composed to perform at their best, while others might require a higher level of excitement. Understanding your own optimal excitation level and achieving it consistently is key to peak performance.

Avoiding Personal Antagonism

Personal antagonism can negatively impact performance. Recognize that your opponents are also imperfect beings, just like you. Accept their idiosyncrasies and avoid letting their actions affect your emotions. Focus on solving the physical and mental challenges presented by the match, remaining unemotional and rational.

Conclusion

In summary, your game will follow your emotions. Create positive emotions and rid yourself of negative ones to enhance performance. Start by feeling no emotion at the end of a point, learn to conjure positive emotions before the next point, and set up your emotional game plan before stepping onto the court. By mastering these techniques, as exemplified by modern tennis stars like Novak Djokovic, Jannik Sinner, and Carlos Alcaraz, you can improve your consistency and elevate your game.