Anxiety is one of the biggest factors that can negatively affect performance in a tennis or padel match. The main reason we feel anxious is because we care deeply about the result and do not want to lose. To some extent, anxiety keeps us alert, focused, and motivated to avoid mistakes. However, when it becomes excessive, it can cause us to freeze, lose concentration, and perform well below our true level. Below are some practical ways to manage and reduce pre-match anxiety, a challenge that all players have faced at some point.
1. Clarify your goals
- What are your goals for this match?
- How do you plan to play?
- Where should you focus your attention?
Your goals should be clear, realistic, and easy to follow. When you have specific objectives in mind, it becomes easier to focus on execution rather than the final result. This mindset also provides extra confidence and a more positive outlook before stepping on court.
2. Arrive at the court earlier than your opponent
You definitely do not want to arrive just a few minutes before the match starts. Ideally, you should allow enough time for proper preparation. This is especially important if you are playing at a new venue, in unfamiliar surroundings, or among people you do not know. Arriving early helps you settle in, feel more comfortable, and reduce unnecessary stress.
3. Proper preparation
As Benjamin Franklin once said, “If you fail to plan, you are planning to fail.” This quote perfectly applies to sports performance. Proper preparation boosts not only physical readiness but also confidence and mental stability. When you know you have prepared well, you step onto the court with greater belief in your game and far less anxiety.