Author: Maxime Duchesne

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Elite Tennis Performance : How to Manage Stress and Intrusive Thoughts in Competition

In competition, have you ever felt overwhelmed by stress, with too many thoughts running in loops?

This is exactly what Léana, a high-level player, is living. And if you recognize yourself in this situation… it’s normal. We all go through it.

Good news: it’s not a problem… it’s a lever you need to learn to master.

1. Stress: Enemy or Ally?

Stress is your body’s natural reaction to an important situation (like a match).

It acts on several levels:

  • Emotional: fear, pressure, excitement
  • Physical: racing heart, tension, shallow breathing
  • Mental: intrusive thoughts, doubts
  • Behavioral: tenseness, avoidance, or freezing up

Managed well, it boosts you (this is called positive stress).

Managed poorly, it blocks you (and directly impacts your performance).

2. Why do you stress so much during matches?

It’s not the match itself that creates your stress… but the way you perceive it.

Two players can experience the same situation:

  • One sees a threat → stress, mental block
  • The other sees a challenge → energy, commitment

It all comes down to your interpretation.

Do you believe you are up to the task?
Do you see an opportunity or a danger?

This is where intrusive thoughts are born.

3. 2 Simple techniques to regain control

1. Abdominal breathing (the foundation)

Simple, fast, and ultra-effective for calming your nervous system.

  • Inhale slowly through your nose (belly expands)
  • Exhale slowly through your mouth (belly relaxes)

Recommended rhythm:

  • 5 seconds inhale / 5 seconds exhale
  • or 4 seconds inhale / 8 seconds exhale (even more relaxing)

Use this between points, before a match, or as soon as you feel the pressure rising.

2. Full breathing (the next level)

To go further and center yourself deeply:

  • Inhale: belly → chest → shoulders
  • Exhale: shoulders → chest → belly

Example rhythm:

  • 4 seconds inhale / 2 seconds pause / 8 seconds exhale

Ideal before a match to get into your “bubble.”

4. What will change everything for you

The goal isn’t to eliminate stress.

The goal is to use it.

When you understand how you function:

  • you regain control of your mind
  • you transform pressure into energy
  • you finally play at your true level during matches

Conclusion

Like Léana, you don’t have a skill problem… you have an internal management problem.

And that is something you can train.

Start simple: practice these breathing exercises for a few minutes a day for 2 weeks.

You’ll already see a real difference on the court.

“You cannot teach a man anything; you can only help him find it within himself.” – Galilée

Want to go further and truly unlock your mental game during matches? I’ll work with you directly on the court to transform both your play and your mindset.

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Music and Tennis : the positive effects on the performance

Many athletes use song lyrics to prepare themselves for workouts and competitions. In the world of English-speaking people, it’s commonly referred to as workout music, often used in the fitness industry.

So why do athletes use music? Is it purely for the aesthetic aspect, or does music affect how well they perform?

The answer is both.

There are many ways in which music can produce effects on athletes psychologically and physiologically, thereby affecting their sports performance.

This article will detail the various impacts that music has in athletics.

1. Motivation

First, music has an impact on motivation—the reason to push oneself and to exceed one’s perceived limitations.

More specifically, by listening to music, you activate different areas of your brain—mainly, the motor area and the emotional centre of the brain. These are the parts of your brain that “get you moving.”

Researchers (Karageorghis & Terry, 1999) have studied how music impacts motivation levels and developed the Brunel Music Rating Inventory (BMRI), a questionnaire used to determine how motivationally charged specific pieces of music are.

Therefore, to increase motivation prior to or during training, competition, or even during exams, choose pieces of music that create desired feelings and emotions within you and inspire you to act and move towards your goal.

Zack Hemsey’s “The Way” is my personal motivational song. Do you have one too?

2. The Influence of Music on Fatigue

Studies have shown that music can:

  • diminish your perception of exertional fatigue when you’re working out
  • diminish your perception of exertional fatigue after your workout
  • distract from your pain & physiological sensations during sustained work

That is why, in late 2015, the French Athletics Federation (FFA) prohibited the use of music in road races (i.e., marathons).

3. Music and Heart Rate

Through the years, a number of studies have examined the relationship between heart rate (HR) and the influence of music while working out.

Research has shown (Yamamoto et al., 2003; Waterhouse et al., 2009) that musical tempo influences your HR. In particular, slow music will reduce HR, while fast music increases it.

In addition, loud music will increase your HR.

4. Music and Lactate Levels

The energy required to perform exercise (ATP = adenosine triphosphate) is derived from the glucose stored in the liver, blood, and muscles.

When we metabolize glucose to ATP we also produce lactic acid, some of which can be reused to produce glucose (via gluconeogenesis) and some of it is excreted by the kidneys or through sweat.

Lactate will begin to appear near the beginning of exercise, and as you increase the intensity of your effort the levels of lactate will increase, making it a good indicator of your effort level.

Very intense exercise produces very large amounts of lactic acid, which contributes to the development of acidosis.

Various studies have shown that listening to music while performing aerobic exercise (endurance) as well as during active recovery can minimize the production of lactate, allowing the athlete to sustain effort for a longer period of time (Eliakim et al., 2012; Szmedra et al., 1997).

5. Music, adrenaline and noradrenaline

Adrenaline and noradrenaline are neurotransmitters released during the fight-or-flight response to stress or during physical exertion. They help facilitate muscle contraction and promote:

  • Excitability (increased heart rate and muscle contraction)
  • Awareness (dilated pupils)
  • Learning and sleep regulation

A lack of these neurotransmitters is associated with mood disorders and depression, which highlights the importance of regular physical activity.

Studies indicate that fast-tempo music increases levels of adrenaline and noradrenaline, while slower-tempo music decreases their levels.

Thus, if you would like to increase your level of activation (or heart rate), listen to fast-tempo music while warming up. On the other hand, if you want to relax, choose slow-tempo music during stretching or recovery.

6. Music and performance

According to numerous studies (Crust et al., 2004; 2007; Hutchinson, 2011), the rhythm of the music (i.e., beats per minute or BPM) affects athletic performance.

Fast, upbeat music (tempo 140 BPM and above) enhances strength (higher jumps, longer isometric contractions, heavier loads), as well as speed, power, and movement rate. However, perceived fatigue after exercise may be higher compared to performing the same effort without music. This type of music is ideal for intense effort after warm-up.

Moderate tempo music (120–140 BPM) improves endurance and supports cardiovascular activation (cardio warm-up).

Slow tempo music (110 BPM and below) is optimal for recovery and gentle muscle and joint activation.

Conclusion

In conclusion, I encourage you to integrate music into your training and your pre-competition preparation. As mentioned earlier, music is often prohibited during competition.

That said, it is just as important to train without music to develop your own internal motivation, resources, and energy.

I would like to thank Kiné Formations for their online course “The Effect of Music on Performance Sports”, which helped me create this summary.

Until next time, see you in the next article!

Photo by stock.snyper.de / Pixabay

References

Karageorghis C., Terry P., Lane A. (1999). Development and initial validation of an instrument to assess the motivational qualities of music in exercise and sport: The Brunel Music Rating Inventory. Journal of Sports Sciences, 17, 713-724.

Yamamoto T., Ohkuwa T., Itoh H., & al. (2003). Effects of pre-exercice listening to slow and fast rhythm music on supramaximal cycle performance and selected metabolic variables. Archives of Physiology and Biochemistry, 111, 211-214.

Waterhouse J., Hudson P., Edwards C. (2009). Effects of music tempo upon submaximal cycling performance. Scandinavian Journal of Medicine and Science in Sport, 20, 662-669.

Eliakim M., Bodner E., Eliakim A., & al. (2012). Effect of motivational music on lactate levels during recovery from intense exercise. Journal of Strength and Conditioning Research.

Szmedra L., Bacharach D. (1997). Effect of music on perceived exertion, plasma lactate, norepinephrine and cardiovascular hemodynamics during treadmill running. International Journal of Sports Medicine, 19, 32-37.

Crust L. (2004). Carry-over effects of music in an isometric muscular endurance task. Perceptual and Motor Skills, 98, 985-991.

Crust L., Clough P. (2007). The influence of rhythm and personality in the endurance response to motivational asynchronous music. Journal of Sport Sciences, 24, 187-195.

Hutchinson J., Sherman T., Davis L., & al. (2011). The influence of asynchronous motivational music on a supramaximal exercise bout. Journal of Sport Psychology, 42, 135-148.
Kiné Formation : Influence de la musique sur la performance sportive.

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Serve & Return Tennis Tactics: Understanding the Game to Make Better Decisions

When watching tennis matches, one question often comes up: why do some players always seem to make the right tactical choices, anticipate better, and stay one step ahead?

The serve and the return are two key shots in tennis. They set the rhythm of the rally and very often determine the next shot. Understanding serve and return strategies is already a major step toward a more efficient and consistent game, even in the most stressful moments.

The second serve: a shot often misunderstood

Let’s start with the second serve, which is very often the weakest shot for many players. It is commonly seen as a “safe” ball, something just meant to go in. However, for good players, the second serve is offensive, intentional, and engaging.

What tactical objectives on a second serve?

On a second serve, several intentions are possible:

  • put the ball in play safely
  • disrupt the opponent
  • create a favorable situation for the next shot

The goal is not maximum power, but control, spin, and accuracy, with a clear intention based on the opponent and their weaker side.

Success rate among top players

At the highest level, second-serve reliability is extremely high. We often talk about around 97% success and an average of only 2 to 4 double faults per match.
This clearly shows the importance of reliability above all.

Some figures:

To reassure some of you, here are a few 2025 statistics showing the highest average number of double faults per match on the ATP Tour:

1. Denis Shapovalov: 6.29 DF per match
2. Alexander Bublik: 5.07 DF per match
3. Daniil Medvedev: 4.33 DF per match

Spins used by young players

Among young players (under 12), the spins used on the second serve usually follow a logical progression:

  • priority to slice
  • then topspin
  • flat serves come later

The primary objective is to secure the serve and control the trajectory. In addition, topspin serves are very demanding on the joints—especially the shoulder—so slice is often prioritized to help prevent injuries.

Most targeted serve zones

On the second serve, the most commonly targeted areas are:

  • the opponent’s backhand
  • the body

These zones limit the aggressiveness of the return and help the server keep control of the point.

The first serve: setting the framework of the point

The first serve is an offensive shot, but once again, tactics matter more than raw power.

Main tactical objectives

On the first serve, the goals are to:

  • take control from the start of the point
  • put pressure on the opponent
  • sometimes finish the point directly

But hitting an ace is not mandatory. The real objective remains to create a favorable situation for the next shot.

Success rate at the highest level

Among top players, first-serve percentage generally ranges between 60% and 70%.
This highlights the delicate balance between risk-taking and consistency.

Interesting fact: Jannik Sinner, currently world No. 2, is not even in the top 40 for first-serve percentage (62%), unlike Alexander Zverev (world No. 3), who averages 72%.
However, Sinner ranks No. 1 in points won behind his first serve (79%) and in service games won, with an impressive 92% of service games held.

Preferred spins for young players

For young players, the spins used on the first serve are often:

  • Slice: to increase first-serve percentage
  • Flat: to start developing speed and looking for winners
  • Topspin: to hit “safe first serves,” surprise the opponent, secure the serve, or approach the net

The idea is to learn variation without skipping essential development stages.

Serve placement

Serve zones (wide, body, T) are essential reference points.
Knowing where to serve is just as important as how to serve.

The return of serve: adapting before attacking

The return is a shot based on reading, reaction, and adaptation.

Positioning against a big server

When facing a powerful and precise server, return positioning becomes crucial.
The main objectives are to:

  • put the ball back into play
  • neutralize the server’s advantage

Positioning against a slow or short serve

On the other hand, against a slower or shorter serve, the returner can:

  • step forward
  • take the ball earlier
  • impose their own tactics

Return target zones

  • against a powerful first serve: safe zones, depth, consistency—preferably deep down the middle or crosscourt
  • against a slower second serve: open angles, initiative, point construction—preferably short crosscourt or down the line

Serve + 1 / Return + 1: the real tactical key

Tennis never stops at the serve or the return. You must be ready for the next shot, whatever happens. Very often, amateur players hit a good serve or return, then stop and watch their shot.
The objective is always to plan your first two shots on every point. This requires reflection, visualization, and tactical awareness to significantly increase your chances of winning the point.

  • Serve + 1: serve while already thinking about the next shot. The goal of your serve is to allow you to use your strongest shot after the return. Roger Federer, former world No. 1, was one of the best players in this area. His game plan: an aggressive serve followed by his forehand played into open space—either left or right.
  • Return + 1: return while anticipating the continuation of the rally. Here too, the goal is for your return to support your preferred tactical pattern. For example, a deep crosscourt return pushes your opponent back, giving you more time to recover, read the next shot, and take the initiative.

This is where tactics truly come into play.

Understanding better to play better

All these questions and reflections highlight one essential truth:
tennis is a sport of information gathering, analysis, and decision-making.

Understanding serve and return strategies allows you to:

  • play with greater clarity
  • reduce pressure
  • have a plan, even in key moments

This is exactly the work I do with my players: bringing meaning and structure to the game, to achieve long-term progress and performance—whatever your level.

To deepen your understanding of tennis tactics, I recommend visiting the ATP Tour statistics website, which provides extensive match data and helps develop tactical awareness:
https://atptour.com/en/stats/

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Tennis vocabulary in French : the essential words to know

Professionnal Tennis teacher in France, French Riviera and Worldwide

Speaking French on a tennis court can be incredibly useful — whether you’re traveling, playing matches abroad, training in France, Belgium, Canado or Switzerland and working with a French-speaking coach or players.

French is widely spoken in the tennis world, especially in Europe and on the French Riviera.
This guide is designed for English speakers who want to learn the essential tennis vocabulary in French, in a simple, clear and practical way — so you can feel confident, communicate better, and enjoy the game even more.

1. Basic Tennis Equipment & Court Vocabulary

  • Raquette : Racket
  • Balle de tennis : Tennis ball
  • Terrain : Court / Field
  • Filet : Net
  • Ligne : Line
  • Ligne de fond : Baseline
  • Ligne de service : Service line
  • Carré de service : Service box
  • Ligne de simple : Singles line
  • Ligne de double : Doubles line
  • Couloir de double : Alley / Tramlines
  • Score : Score

2. Tennis Strokes & Shots

  • Coup droit : Forehand
  • Revers : Backhand
  • Revers à une main : One-handed backhand
  • Revers à deux mains : Two-handed backhand
  • Coups de fond de court : Groundstrokes
  • Service : Serve
  • Service au-dessus de la tête : Overhead serve
  • Service à la cuillère : Underarm serve
  • Retour : Return
  • Volée : Volley
  • Smash : Smash / Overhead
  • Amortie : Drop shot
  • Lob : Lob
  • Coup entre les jambes : Tweener
  • Slice : Slice
  • Lifté : Topspin
  • À plat : Flat

3. Match Vocabulary

  • Match : Match
  • Set : Set
  • Jeu : Game
  • Point : Point
  • Break : Break
  • Balle de break : Break point
  • Balle de match : Match point
  • Égalité : Deuce
  • Avantage : Advantage
  • Point décisif : Deciding point
  • Jeu décisif : Tiebreak
  • Tirage au sort : Toss
  • Changement de côté : Switch sides
  • Faute / Dehors : Out
  • Bonne / Dedans : In
  • Règles : Rules
  • Zéro : Love

4. Training & Coaching Vocabulary

  • Échauffement : Warm-up
  • Exercice : Drill
  • Déplacements / Jeu de jambes : Footwork
  • Régularité : Consistency
  • Puissance : Power
  • Contrôle : Control
  • Timing : Timing
  • Vitesse : Speed / Pace
  • Effet : Spin
  • Placement : Placement / Positioning
  • Replacement : Recovery
  • Prise de raquette : Grip
  • Croisé : Cross-court
  • Long de ligne : Down the line
  • Longueur : Depth
  • Hauteur : Height
  • Une frappe : A shot / A hit
  • Frapper la balle : Hit the ball

5. Useful French Phrases on the Tennis Court

Playing & Communicating

  • À toi de servir : Your serve
  • Beau coup ! : Good shot!
  • Bien joué ! : Well done!
  • Faute ! : Out!
  • La balle est bonne ou faute ? : Is the ball in or out?
  • On change de côté : Let’s switch side
  • Encore un exercice ? : One more drill?
  • S’il te plaît : Please
  • Merci : Thank you
  • Respect / Fair-play : Respect
  • Pardon : Sorry

Organising Practice or Matches

  • Tu veux jouer en simple ou en double ? : Do you want to play singles or doubles?
  • On s’échauffe d’abord : Let’s warm up first
  • À l’endroit ou à l’envers ? : Up or down? (during the toss)
  • On peut travailler les coups droits croisés ? : Can we practice cross-court forehands?
  • Prêt ? : Ready?
  • Bon match ! : Have a good match!

Conclusion

Learning French tennis vocabulary is a powerful way to improve your experience on court — whether you’re training, competing, traveling, or working with French-speaking coaches and players.

By understanding and using these words naturally, you’ll feel more confident, more connected, and more at ease on any tennis court in France or abroad.

If you’d like to improve your tennis while immersing yourself in a French-speaking environment, I’d be delighted to coach you on the French Riviera or anywhere in the world, through a fully tailor-made tennis experience.

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