Handling Mistakes and Frustration
Also known as: angry at myself, getting angry, anger on court, angry on court, handling mistakes, dealing with mistakes, after a mistake, losing my temper, frustrated in tennis, frustration on court, get over mistakes, let go of mistakes, negative self-talk, yellow routine, deal with frustration
Expect to miss, and decide in advance how you will respond. After a mistake, turn away, breathe out slowly and use a quick reset, such as the towel or touching the back fence, to let the point go. Then replace it with one simple job for the next point, like moving your feet or hitting deep crosscourt.
Everyone misses, even the best players in the world. The real damage comes after the error: tight swings, rushed points and a run of more mistakes. Anger and frustration usually mean you are still thinking about the last point instead of the next one.
Dr. Larry Lauer of the USTA calls this a yellow light moment. Do not panic. Step back, take a little more time and do some mental work before the next point. His shorthand is breathe and believe. See the mistake, erase it and replace it with a plan. You can walk away from it, breathe deeply, wipe it off with the towel or touch the fence to reset.
Talk to yourself the way a good coach would. Swap a harsh line like 'I can never make that' for a clear, useful cue such as 'watch the ball' or 'deep crosscourt'. Keep your body language calm, even when you do not feel it. Turning away and walking briskly back to the line helps.
Keep it within the rules, too. In USTA events, throwing or breaking a racquet, or angrily hitting a ball out of the court, counts as unsportsmanlike conduct and can draw penalties. Use the same reset after every error in practice so it becomes automatic in matches. If anger keeps spoiling your tennis, a coach or sport psychologist can help you build a plan.
Tips by skill level
Choose one reset for every mistake: turn, breathe out and touch your strings. Then say one word for the next point.
Separate a bad execution from a bad decision. If the plan was right, keep trusting it; change the plan only when a pattern keeps failing.
Example
Ella frames an easy forehand at 4-4 and wants to throw her racquet. Instead she turns to the fence, takes two slow breaths and says feet and deep. She wins the next point with a patient crosscourt rally.
Why it matters
One error often turns into three when frustration takes over. A quick, practiced reset stops the slide and keeps you competing on the next point.
Common mistakes
- Replaying the miss in your head during the next point
- Rushing to serve while still angry
- Throwing your racquet or hitting balls out of the court in anger
- Changing your whole game after one error
Frequently asked questions
How do I stop getting angry at myself in tennis?
Plan a reset before you need it. After a mistake, turn away, breathe slowly and wipe it off with the towel or a touch of the fence, then pick one simple job for the next point.
How do I forget a bad point?
Use a short routine: see the mistake, erase it and replace it with a plan. A deep breath and a physical reset, like the towel or the fence, help you move on.
Is it normal to get frustrated in tennis?
Yes. Every player misses a lot, and frustration is a normal reaction. What matters is a quick, repeatable reset so it does not cost you the next point.
Sources
Related terms
- Between-Point RoutineBetween points, use the same short routine every time. Turn away from the court, take a slow breath to calm down, choose a simple plan for the next point, then settle into your serve or return ritual. A common four-step version is respond, recover, refocus and ready. ITF rules allow up to 25 seconds between points, which is enough time for all four.
- Match NervesMatch nerves are normal, and the aim is to play well with them, not to make them vanish. Use a between-point routine, breathe out slowly and pick one simple target for the next ball. When you feel tight, keep a relaxed grip, swing through to a full finish and play shots with margin instead of going for the lines.
- Unforced ErrorAn unforced error is a point lost to a player's own mistake. They had reasonable time and position for the shot and little pressure from the opponent.
- Momentum Shift in a MatchA momentum shift is a clear change in which player controls a match. Breaks of serve, long games won on key points, and runs of games often trigger it.
- Practice-to-Match TransferMany players hit well in practice but not in matches because practice is too predictable, with fed balls, no score and no pressure. Make practice more like a match. Play live points that start with a serve or return, keep score, mix shots, and add pressure such as starting games at 30-40.
Related guides & benchmarks
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