Lesson 11 The Practice: Mantras
“Multitasking is seriously overrated. Try to do one task at a time and learn to do it with more intentionality.”
One translation of the word mantra is “protection for the mind.” A mantra acts as a mental anchor, giving your mind a singular focus that shields it from distractions. In the fast-paced, high-pressure environment of a tennis match, mantras can be invaluable tools to center your energy, stay intentional, and focus completely on the present moment.
“My thoughts before a big race are usually pretty simple. I tell myself: Get out of the blocks, run your race, stay relaxed. If you run your race, you’ll win... channel your energy. Focus.”
Mantras are similar to positive affirmations: short, repeatable phrases that ground you in confidence and intentionality. Whether you’re looking to reset after a mistake or stay steady under pressure, a well-chosen mantra can provide the clarity and calm needed to perform at your best.
In tennis, multitasking—mentally juggling past mistakes, upcoming points, and performance expectations—can derail your focus and create unnecessary tension. Instead, channel your energy into doing one thing at a time. By focusing solely on the present experience, rather than obsessing over expectations or outcomes, you allow your skills to shine.
“Persistence can change failure into extraordinary achievement.”
On-Court Mantras
Mantras are like signposts for your mind. They can snap you back to focus, helping you stay present and intentional in how you wish to perform.
Instructive Mantras: These serve as reminders for technique or strategy. Examples include:
Watch the ball
3 feet over the net
Target (e.g., visualizing or feeling a target on the court with margin for error)
Move your feet or lots of small steps
Instructive mantras should be simple and direct. Avoid overanalyzing your mechanics mid-match, as this can disrupt your natural rhythm and flow.
Net Clearance: Guess which set Coco won? Clue: it wasn’t the first one cuz…. the higher you hit, the better you get! (also your ball will have more depth)
Emotional Mantras: These help calm and center you emotionally. Examples include:
Breathe
Slow and smooth
You’ve got this
One point at a time
Emotional mantras are especially effective for managing stress, resetting after errors, or staying composed in high-pressure situations. Mistakes are inevitable in tennis, but how you handle them determines your ability to recover and perform throughout the match. Dwelling on a poorly executed shot or replaying errors only adds pressure. Instead, use a mantra or cue to reset your focus.
“It’s not what’s happening, but how you relate to what’s happening.”
On-Court Tip: Putting Mantras into Practice
1. Create Your Mantra Bank
Prepare 2–3 mantras that resonate with you. These can be simple phrases like:
Watch the ball
Move your feet
Slow and smooth
2. Practice During Training
Use your chosen mantras during practice sessions to condition your mind to rely on them. The more familiar they feel, the more effective they’ll be in a match.
3. Use Cues to Reset
When distractions or mistakes arise, use a mantra to return to the present. Combine this with a physical reset, like taking a deliberate breath, bouncing the ball a few extra times, or adjusting your strings for a moment.
Mantras simplify your focus, allowing the mind to do one thing at a time—an incredibly helpful tool in mastering the mental side of the game. By using mantras, you’ll not only elevate your performance but also experience greater satisfaction on the court.
Remember we have the power to choose… choose wisely
“Our worst moments can be the seeds for our best moments. They have the amazing power to transform us.”
