Nov 14, 2025
Every tennis player knows the feeling. One game, he shoots winners, serves with confidence, and delivers like a machine. What’s next? You’re lazy, you’re missing a regular shot, and your confidence is disappearing faster than your lead in the second set.
We’ve all been there. It’s one of the most frustrating players face: inconsistency. But here’s the thing – true progress in the field won’t always beat your price. It’s about scaling down. If your worst performance still wins the match (or at least the competition), the better you know it.
In this blog, we will outline how to bring it to you Low performance high near your bestusing proven training methods, psychological tools, and real lessons from the best programs we’ve worked on.
What does “good vs.
Your best tennis isn’t just about highlight reels. Mixed:
- Physical activity (strength, movement, endurance)
- Attitude (focus, confidence, emotional control)
- Strategic clarity (decision making, execution of patterns)
If you play well, these three areas go hand in hand. When you are off, one or more of these splits.
Finding yours worst performance near your best It doesn’t mean getting over bad days – it means being able to work and compete when things don’t feel perfect. And that is taught.
1. Well your previous work situation
If your heart rate is racing, your muscles are tightening, or you’re filling up before the games – you’re welcome to be human. The key Creating a consistent process for managing your nervous system.
✅ Why is it important:
Your body doesn’t know the difference between sensations and pleasure. But if you don’t control your posture, your body will react as if it’s in a threatening position – and your game will suffer.
✅ What you should do:
- Use breathing to bring down the system. Try 4 seconds in / 6 seconds out before matching or between points.
- Stick to the routine. Nadal doesn’t pack his water bottles for fun – the routines signal safety and preparation.
- Psychological indicators Like “competition” or “free play” can send your focus from discovery to action.
This simple change alone can greatly reduce those games where you feel soft or spread out.
2. Train your bottom, not just your ceiling
Too many players are training Excellent condition – Perfect conditions, power, time. But the Greats coach on their worst days, too.
✅ What you should do:
- Get him involved “The Demolition of Tennis” – Heavy movements after strength sets, simulating fatigue.
- Get used to it When you are uncomfortable – Early morning, wind, different place.
- Play “bad” sets – Start 0-30 down, or play with one performance. Train your body and mind to compete when it’s tough. This is where lives live.
3. Strength = resilience = flexibility
Your worst days often come when your body lets you down – slow feet, poor balance, shoulder pain. Strength and endurance is your insurance. Power is king!
✅ Focus on:
- Great Power
- Lower body strength and balance
- Shoulder and scap stiffness
Check out the video below for some strength training ideas (Jeje please add to the video – Giselle will give you the clips)
You can also look at a full list of programs here. We are trained in the world No. 1s who have done weekly non-negotiables – not to get ripped, but to stay consistent under pressure.
4. Review your pits, not just your height
After a big win, players love to review the highlights. But to get better, you need to study the same when things go wrong.
Ask:
- What do I feel before and after the game?
- Where did things come from – mentally, physically, intellectually?
- What can I control better next time?
You often find repeated themes – fatigue, poor warm-up, wrong entertainment, panic under pressure of scores. When you name it, you can edit it.
Pro Tip: Use a routine and align the journal. If you’re looking for one, let us know – we’ve got examples of our own Tennis Fitness Academy athletes. You can even learn more about our Tennis Fitness Academy here.
5. Develop “anchor habits” for game day
Consistency isn’t about talent – it’s about systems. Top players build Routes that keep them grounded on good days and bad.
✅ Before matching:
- Time to wake up
- Breakfast and hydration
- Method of exercise (walking, band work, dynamic movement)
✅ During games:
- Between point reset (walking, breathing, towel, talking to yourself)
- Scoreboard Checkpoints (in game 4 of every set, remind yourself of your schedule)
✅ After some:
- Cool-down and display
- One sentence: “What did I do well today even if I failed?”
- The goal is to make good habits automatic – especially when you’re not feeling well.
6.
We see it all the time: The player dominates the practice, and it turns on when the scoreboard turns on. Big change?
They go from process-focused (movement, effort, purpose) to success-focused (winning, impressive, fear of mistakes).
✅ Use these reminders:
- “Can I win this point with my feet?”
- “How do I want to feel at the end of this game?”
- “Flaws are data – not identities.”
This mindset doesn’t just help performance – it minimizes those big ups and downs.
7. Bonus part: recovery
One hidden cause of inconsistency? Poor recovery.
- Not enough sleep
- Exaggeration
- Not a good promotion
- Ignoring the work of travel
When your body is exhausted, your reaction time, concentration, and confidence all decrease – sometimes without you realizing it.
Recovery checklist:
- 8-9 hours minimum sleep
- High protein meal (chicken rice and vegetables) + hydration within 30 minutes.
- 2-6 x/week walking/stretching (We include this in all our programs)
Last Word: Raise your bottom, raise your game
Every player has “off” days. The question is: What is your worst game?
Because if the worst is still the worst, the competition, and the intensity – you will win more games. And most importantly, you will enjoy the sport more.
in Tennis intensitywe have helped players at all levels – from Juniors to Grand Slam Champs – to develop methods, methods and training programs that narrow the gap between the best and the worst.
If you want support to do that, we are here to help.
Look at ours Tennis Fitness Academy – A system made to make every player stronger, more flexible, and ready for anything.
