How to Handle “One-Shot” Pressure

Vital LeadershipAthletic Leadership, Success

Handling Pressure | Mental Toughness | Vital Leadership

Dear Mental Toughness Coach:How to Handle Pressure | Mental Toughness | Vital Leadership

High school tennis is coming up, and once again we have to reestablish are spots that we play on the team. I played the one spot last year after winning a close match against the guy who played two. I played behind that guy the year before.
I was kind of getting a little uneasy lately because I was thinking about keeping my spot on the team. My coach only really has us play each person once and builds the lineup based on that. He never changes the lineup throughout the year, so I’m afraid of having a bad match. I really want to win and feel very stressed about this “one shot.”
What should I focus on so I can play my best and not choke under pressure? Are there any suggestions you can give me?

Signed:

A “Hopeful but Very Worried” Player

Dear “Hopeful”:
Your question is a good one because this is definitely a situation where large pressure exists so you need to be ready to make the most of your opportunity. Pressure may be added if friends watch or you don’t feel 100% for some reason. You need a plan!! Here is the plan that I would suggest:
1. REALIZE ALL OF THE REASONS YOU DESERVE TO WIN. Write them down even. Build a confidence in yourself that makes you feel strong and invincible. Think about all of your hard work, on and off the court. What have you really been doing in the offseason – eating Cheetos and resting or working out hard? I think you probably have been doing a lot you feel very proud of. Again…WRITE IT ALL DOWN. Take this confidence “resume” to the court with you and don’t get discouraged when mistakes happen because your confidence will be based on your long, strong history and not just a few shots THAT day.
2. FOCUS ONLY ON WHAT YOU CAN CONTROL. You cannot control the weather or wind. You cannot control the player’s style of play. You cannot control who watches.

  • You CAN control what you think about. If you feel yourself getting distracted, stop and get back on track.
  • You CAN control if you let your opponent’s weird style of play bother you or not. DON’T. Focus on yourself instead.
  • You CAN control if you are rested and ready to play. Make sure you are.
  • You CAN control your reaction to a mistake. Instead of panicking, just accept that no one is perfect and fight on.
  • You CAN control staying in the present and not thinking about the score/outcome. Thinking about the outcome is a distraction. Don’t get distracted either by internal or external forces. Stay in the moment.
3. MAKE A PLAN BEFORE YOU HIT THE COURTS SO YOU CAN STOP THINKING ONCE YOU GET THERE. Thoughts on a tennis court get in the way of your body doing what it does best all by itself. This is true in all sports. Thinking destroys natural reactions. Trust in the skills you have practiced by NOT THINKING and NOT ANALYZING. Save thinking and analyzing for the practice court. Your job in a match is to think about small things like a strategy plan or watching the ball. Period. So, it’s okay to think about what strategies you might want to try, but DO NOT THINK ABOUT WHY YOU MISSED THE LAST SHOT!!! That could cause you to overthink the next shot. Just relax, trust your skills and enjoy the experience of fighting to be your best.
The key, overall, is that winning the match is only one accomplishment for you on the day you play this player. The second, and more important accomplishment, will be for you to manage yourself well and focus on giving yourself the best chance to perform.
And, if you perform close to your best in any sport, then, WIN OR LOSE, you will feel it was a very good day.