Perform Under Pressure

Perform Under Pressure

• May 21st, 2015
• Camilla Chapman

• pressure sport tennis

The tennis season is in full swing and the next major of the year - the French Open - will start next week, with tennis champions such as Rafael Nadal and Novak Djokovic ready to grace the clay of Roland Garros once more. However with big tournaments can come big pressure, particularly on those big name players. However, pressure can affect players at any level and you can succeed by channelling this into positive intensity on court. We take a look at what 'pressure' is, what can trigger it and how you can deal with it to win your big matches!

What is pressure?

Pressure is the perceived need that an athlete will perform well in challenging situations, with the fear of failure linked to the pressure the athlete may face. For example if an athlete is expected to win a competition, a fear of not performing well enough will put pressure on the athlete. Pressure can come from expectations from the athlete or their family, as well as the press and media; one example of this is the years of pressure on Andy Murray to become the first British man to win Wimbledon since Fred Perry in 1936.

A lack of preparation can also contribute to pressure, particularly if there are other areas of life that compete for the athletes' attention. Some athletes learn to respond well under pressure and some do not, with some striving to perform perfectly with no mistakes - a fear of failing can put a lot of pressure on an athlete.

How you can deal with pressure

The world's top tennis players have all learnt how to turn pressure to work with them in their big matches; turning negative thoughts into positive energy. Murray recently stated his recent marriage to his long-term partner was the key to his superb clay-court form ahead of Roland Garros, scribbling 'marriage works!' on a camera after beating Nadal to win the Madrid Open. He maintains that his personal life is key to how he performs on court, saying "if the personal stuff is happy and under control, that helps your performance on court." It's not just in tennis that this is the case, as golfer Rory McIlroy stated that "If you're happy off the golf course, you're going to play better on it."

One way to deal with pressure is to understand the specific pressures you place upon yourself when performing - once you understand how and when you feel pressure - and once you have done this, you can start to work on it to help you.

Take a look at these other top tips to help you deal with pressure:

• Ensure you remain focused throughout a match, and not intimidated by the opposition. Focus solely on the ball and thinking about your game, not the opponents, the crowd's behaviour and the score.
• If you are concerned about the outcome to a big capacity, then this is when pressure will exist - practice pressured situations in training, and train to the level you mean to play at. Getting used to a high level of intensity in training will prepare you physically and mentally well for big matches.
• Never ever give in! Strive for excellence in your performance and not perfection, as you'll feel added pressure by attempting to hit every shot perfectly. Think positively and channel any negative thoughts in turning the game around to work in your favour.

For more helpful information on dealing with pressure in sport, take a look at this factsheet to help you deal with pressure when performing.

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