Why Young Tennis Players Choke in Big Moments — and How to Overcome It 

Every tennis parent and coach has seen it: a young player dominating a match, only to suddenly tighten up when it's time to serve for the win. The rhythm disappears, their energy drops, and what looked like a sure victory slips away. This is what we commonly refer to as "choking" — and it’s more common than you think. 

Choking doesn’t mean a player lacks talent. It simply means that in a high-pressure moment, their mind-body connection breaks down under stress. Understanding why this happens, and more importantly, how to prevent it, is critical for any junior player’s long-term development. 

What Choking Looks Like on Court 

Here are some typical signs: 

• Missed first and second serves under pressure 

• Shortened swings, especially on forehands 

• Overly cautious shot selection (e.g. pushing instead of hitting through the ball) 

• Increased errors during key moments (serving at 5-4, deuce games, tie-breakers) 

• Slumped body language and poor eye contact with coach or parent 

These aren’t signs of laziness or poor skill. They are signs of a nervous system in overdrive. 

Why It Happens: The Science of Choking 

Choking is a biological and psychological response to stress. When the brain perceives a situation as high-stakes (like serving for a match), the sympathetic nervous system kicks in. This is your body’s fight-or-flight response. 

For junior players, this often leads to: 

• Shallow breathing 

• Increased heart rate 

• Tight muscles 

• Reduced focus and slower decision-making 

A study from the Journal of Applied Sport Psychology found that young athletes who struggle with choking often show high trait anxiety and a fear of failure, often magnified by perceived expectations from parents or coaches. 

Long-Term Impact: Why This Matters 

If choking isn’t addressed, it can lead to serious developmental consequences: 

• Loss of confidence: Repeated failure in key moments can lead players to question their ability. 

• Avoidance behavior: Some players stop entering tournaments or shy away from matches. 

• Burnout or dropout: Sadly, some kids quit tennis altogether because they no longer enjoy the sport. 

This is why helping players manage pressure early is not a luxury — it’s a necessity. 

What Players Can Do: Strategies to Stay Calm and Perform 

Here are evidence-based techniques that help junior players perform better under pressure: 

1. Practice Pressure 

Build match-like scenarios into practice: 

• Serve out sets in training. 

• Play tie-breakers with consequences (e.g., 10 push-ups if you lose). 

• Practice "tight point" simulations, like starting a game at 30-30. 
   

2. Breathing and Body Awareness 

Train the parasympathetic system with breathwork: 

• Use a simple technique: 4-second inhale, 6-second exhale. 

• Do this before matches and on changeovers to regulate nerves. 
  
  

3. Pre-Point Routines 

Help players feel in control: 

• Develop a clear, consistent pre-serve and return routine. 

• Include bouncing the ball, deep breath, and visualising the target. 

• The last piece of the pre point routine is to move your body – bounce on your toes or take some quick steps. This is crucial as it keeps your feet moving and helps keep your energy up.  
  
  

4. Focus on the Process, Not the Outcome 

Teach kids to focus on effort and execution, not winning: 

• Praise them for committing to their shots. 
• Avoid phrases like "you should have won that set."
   

5. Go for it: 

• Have a “go for it” mentality, it is better to be aggressive than fearful. Being more aggressive will encourage more dynamic movement and positivity. Being fearful makes players apprehensive and flat.  

• Too many players play passive on big points, train to go for it when the opportunity arises. “What you practice you get good at” 

What Parents Can Do 

Parents play a huge role in how kids handle pressure. Here are ways to support, not stress, your child: 

1. De-emphasize Winning 

Talk more about what they learned than about results. Say: 

• "I loved your focus in that second set.""You fought really well after being down 0-3." 

• Tell them you are more focused on their effort than the result. Results will come if you do this.  

• Distract them by getting them to have a match plan that should be developed by their coach. They should know theoir strengths and weaknesses and havea plan on how they are going to play an opponent. This combined with sticking to their pre point routines gets great results.  
  
  

2. Normalize Nerves 

Explain that even pros get nervous. Show examples of players like Carlos Alcaraz or Iga Swiatek overcoming match pressure. 

A little tip here is to explain to players that nervousness is just energy and that how we use the energy is whats important. They can use it to help by sticking with the pre point routines and pushing the energy their and also by being more aggressive with their court movement. Use the energy the right way!  

3. Be Mindful of Body Language 

Your facial expressions on the sideline matter more than you think. Stay calm, even when they make errors. Try sitting in a positive position (up straight, with shoulders back, hed up high) Try to give of a sense of pride. That is what you should be aiming for!  

4. Encourage Reflection, Not Criticism 

After matches, ask open questions: 

• "What was going through your mind when you served at 5-4?" 

• "What did you feel worked well today?" 

• Get them to use a tennis journal. We have these in our Tennis Fitness Academy that we use with our members. Highly impactful if players are willing to utilise them. They can set clear objectives pre match and then assess  how they went post match. Setting some clear objectives around how they are going to deal with pressure situations is important because it gives them a plan.  

This builds self-awareness, not self-doubt. 

Our Role at Tennis Fitness 

At Tennis Fitness, we work with players from around the world on more than just physical training. We help them build mental strength, confidence, and performance habits that stick. 

Through the Tennis Fitness Academy (TFA), we provide structured weekly support and education to help players: 

• Warm up with purpose 

• Use breath and recovery tools 

• Build mental routines for match play 

• Reflect and track progress in a healthy, empowering way 

• Develop long-term mental toughness through repeatable tools and habits 

We believe the solution isn’t just playing more matches. It’s training the right way off the court, so players are better prepared when those big moments come. 

Final Thoughts 

Choking isn’t a weakness. It’s a signal that a young player needs better tools to manage pressure. 

By teaching them how to breathe, refocus, and trust their training, we give them the gift of performance freedom — the ability to play their game no matter what the score says. 

Because when that moment comes — serving at 5-4, deuce, final set — we want them to swing with confidence, not fear. 

Want help building a stronger, more resilient tennis player? 

👉 Learn more about the Tennis Fitness Academy and get started today.