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How To BEAT Your NERVES On The Tennis Court

– [Nate] Hey guys, Nate and Scott here from PlayYourCourt.com, and today we’re gonna show you how to deal with your nerves
while on the tennis court. So today we’re talking
about this pesky nerves that creep in during match,
player and those big points. And no matter what skill level you are, you’re gonna deal with
nervousness at some point. Regardless of the skill
level, we all get nervous, the pro-players do too. In
fact, they’d be more concerned if they were competing without nerves. – [Scott] Yeah guys,
nervousness is an emotion, it’s no different than being happy, I can’t tell you hey, don’t feel sad, that’s an emotion, that’s how you feel, so we’re not gonna get
rid of nerves completely. The pro players don’t
either, they just learn how to cope with them. So what we’re gonna talk
about first is what do nerves actually do to your body? The very first thing,
for me personally when I get out on the court and I’m
starting to feel nervous, my feet lock up. So all of a sudden I’m having
a hard time getting moving, I start making some
mistakes, I get more nervous, that tightness transitions up into my arms and into my hands, and all of a sudden, I’m not moving my feet, and I’m swinging like a little T-Rex ’cause
my arms are so tight. So we’re gonna talk about
four steps you can use to relieve your nerves
on the tennis court, and again, not necessarily
eliminate the nerves, but just make sure they’re
not wrecking your game. So step one, we just talked
about my feet being frozen, step one we’re gonna think
about moving our feet. This is good for a couple of reasons, one, it takes your mind
away from being nervous and puts your focus on
something productive, which is moving your feet. – Happy feet guys, gotta
keep your feet moving. Alright number two, let’s
talk about breathing. Scott when he got back from
college had this obnoxious way of breathing. (Scott whooshes) – It’s like he was blowing
up a hot air balloon, but it was a method to
keep him loose through the ground strokes, the volleys, would you say you were
breathing on all the strokes? – Yeah I’d say on every ball I hit. – Right. So kind of the
idea, it’s the same way in yoga that we’re using our
breath to lengthen muscles. We don’t want contraction per se, alright. And one of the tools we’re seeing a lot from the Spaniards now are really heavy with what sound like vowels, specifically the ‘i’. – [Scott] I (elongated) – Precisely. Think of David Ferrere. This technique is used to lengthen the breath, we want a long breath. This isn’t, don’t think
necessarily karate, where it’s like a “yah,”
because that’s exertion, what we want is a long breath. So like the “I,” it’s a long breath. – Or on the girls side- – “Aiiii” (both laugh) – [Nate] At some point
it could get obnoxious, and you may not want to go in the court with these really loud noises, but make sure that you’re breathing. So another one that you can do, is simply use pursed lips when
you breathe, so “phew,” Roger uses this, obviously
you can’t hear him, the guy sounds like
he’s not doing anything, he’s certainly not sweating, Alright, so from this breath
I think this will really help you relax, and
Scott’s gonna talk to us a little bit about step three, which is? – Relaxing your hands.
So as I talked about, some of the symptoms of being
nervous, our feet freeze up and moves up into our hands, we start to death-grip the racket,
and you start to see my arms fold up like a lawn chair, it starts looking a
little Tyrannosaurus Rex walking around. So to relieve nerves, a lot of it can start in the hands. If I relax my hand, then all of a sudden I can relax my shoulders, and my arms, and everything just
starts to loosen back up where I can finally start swinging through the ball again. I know when I get nervous, personally, I start to poke at the
ball and that follow- through just doesn’t come
at the end of my stroke, and it’s all because my
hands are tightening up. – Scott, growing up, did
you have your coaches tell you to shake your hands out while you were playing? – Yes, so relaxing my hands
is always a huge thing for me. I’ll actually tell you, for me, in Juniors, in the fourteens,
I went through a full year and a half long
period where every single tournament I played in, my
back hand would tense up and I couldn’t relax my
hands, and I couldn’t follow through, and it
would just look like this very strained motion, and I dropped from about eight in the mid-Atlantic all the way down out of the top 100, and it was just all from nervousness, and I just didn’t have a good technique, finally got with the right coach, taught me to relax my hands, that back hand came back
into my tournaments, got back to where I needed to be. So relaxing your hands is a
huge part of relieving nerves. – In between points, guys,
get that racket out of your dominant hand, shake your hands out, returning serve, open your
plane, your dominant hand up, just like Scott
said to relax that hand. So let’s move on to step four, there’s something called
paralysis by analysis, sounds fancy, but it is dreadful. And what this is, is you’re taking all the information from
your lessons, and you’re putting them into your matches. We can’t think about technique
while we’re competing. Hence, the paralysis by analysis. The only thing that we can really focus on is the sending and the
receiving of the ball. When our instincts take over,
we’re timing the ball out, in specifically from the
stroke itself we should be thinking about the
follow-through, lengthening the stroke, so it all starts adding up, like we started talking
about the feet moving, the breath, relaxing the hands, so we start getting this nice loose stroke all the way through. I’m confident if you start
focusing on these four aspects, you’re gonna start finding optimal performance. – [Scott] So I hope
you enjoyed this video, I really want you to
improve your tennis game, the problem is, I don’t
really know anything about you or your skill level, so what I want you to do, click the button below, answer a couple of quick questions for me about your game, I’m then gonna send you
custom, tailored content with things that you
specifically need to be working on to improve your game. Just click the button below, answer a couple of questions,
and I’ll do the rest.

David Frank



  1. PlayYourCourt.com Posted on January 8, 2019 at 6:52 pm

    Don't forget to check out the PlayYourCourt community to receive custom video coaching, find practice partners and improve your tennis game. Here's the link: http://bit.ly/2rsGFLU

  2. Cristin Murgoci Posted on February 14, 2019 at 6:17 pm

    To day I applied this tehnique end surprise – it works. Thank you to give me, again, the full pleasure of the game.

  3. Nazih Haddad Posted on March 17, 2019 at 10:58 am

    I still feel nervous

  4. Iza Posted on May 14, 2019 at 12:53 am

    Ima try this vowel thing. Keep it to a minimal volume see if this make a difference. I need harder competition to use it though but do people do it on the serve?

  5. Erin C Posted on May 24, 2019 at 11:47 am

    Guilty of all these things, especially paralysis by analysis! I over think too much. When I relax I have more fun and play better. Such an important topic! You guys are spot on. Loving your channel.

  6. Dai Kayll Posted on May 29, 2019 at 6:20 pm

    Nice advice with the vowels. I find when a ball is long on his serve , I can return the dead ball with such ease !!. Weird,weird game this tennis.

  7. Habimarket Posted on June 8, 2019 at 12:51 am

    What about struggling to find your pace in the beginning of a game.. then you start getting nervous because you missed shots that usually are quite easy to deal with?!

  8. darrensurrey Posted on June 10, 2019 at 5:57 pm

    Practice mindfulness, getting into the space between your thoughts and stop thinking. Simples!

  9. darrensurrey Posted on June 11, 2019 at 12:15 pm

    Sorry, forgot to say, if you throw the previously mentioned hammer at the opponent you can unnerve them and they will be more stressed than you.

    It's all about the psychological battle.

  10. Peter Kavanagh Posted on July 1, 2019 at 9:15 pm

    Hi, guys, it's me again!
    I like this nerves thingy you put together. I am a lead mental health worker and no disagreement with your advice. I notice about relaxing especially on the breath I always show my clients why this works. The quickness of breath is trying to prepare you to flight or fight. There is anxiousness, worry, yips panic attack etc. Lengthening the breathing changes the ratio of CO2 to O2 in your bloodstream, therefore, fooling the brain into thinking you're relaxed, the more C02 the more reason for your brain to think, life is sweet, and visa versa. With the added information I find the clients can research more and they can get the hang of what's going on for them inside. There is a lot of what we don't know but there are answers and these should be explored it really helps the client to absorb and learn and many times I ask the client to teach me now what I have explained so they really do know their subject.

    Your both doing great work, I like this site.

    Perhaps you should think about a way of managing loss and defeat and still been a success in life. There must be other sites that show and help players around the transition to knowing I will not be number one in the world into a career and life that is even more fulfilling.

    I also like the relax a dominant muscle to instil different thoughts, I am looking at the stomach muscles to help thoughts and tension and posture. Its the same as the hand in tennis where I try to find the tension and then as soon as you see this or feel it by releasing this muscle you can change how your thinking which can further relax you, you can go too far and think you are in Thailand.

    One area which really plays into the game may be one step higher, is the amount of sleep one needs, this increases! Fedder has said he is sleeping 12 hours a night with naps during the day, this is about both body and mind healing after a workout. HRV readings may also reflect the recovery times needed. I think sleep will prevent injury and help you psychologically on the court and in all walks of life.

    Try to read Dr Steve Peters psychiatrist, maybe the Chimp paradox and for stress read Dr Robert Sapolesky neuroscientist, Why don't Zebras Get Ulcers.

    Something I know maybe an issue, addictions need to be understood in sport, not enough conversation about failing and what this may mean for a person or life trauma, sports people are not magically protected because they play sport. One in four of the population will develop major mental health illnesses at some point in their lives, depression, schizophrenia and bipolar and GAD to serious addictions and poor coping strategy. Perhaps signposting to services and empathy will be a better route to follow for a client if they did show they were in trouble and there are people in trouble, not talking about this would not help them.

    These are just a few things I am thinking about when I am playing a match, Ha just kidding. I must remember to split step or is that hop!!

  11. Victoria Films Posted on July 14, 2019 at 3:47 pm

    I just find it weird for something i can teach youm if at least you were tennis montreal i d say the money is going to some non profit organization trying hard.

  12. Joseph C Posted on September 13, 2019 at 10:10 pm