Author: Maxime Duchesne

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Tennis Mental Game : 4 Between-Points Routines

In our previous article on the mental side of tennis, Tennis – Think Like a Champion: A Guide to Winning by Jean-Philippe Vaillant. The core concept is simple: your mental coaching should be supportive, effective, and fun.

Here are 4 concrete scenarios to test in your next match for an immediate impact on your consistency.

Scenario 1: You win the point playing well

Everything went according to plan. The trap here? Dropping your intensity or getting overly excited. The goal is to anchor this success.

You can use:

  • Visual: Close your eyes for a split second or gaze at your strings while capturing the precise mental image of your successful shot. Print it into your mind.
  • Auditory: A clear, determined “Come on!” (spoken or internal).
  • Kinesthetic: A subtle yet firm head nod to validate the execution.

Scenario 2: You lose the point playing well

Your opponent hit a brilliant shot or luck was on their side, but your intentions and execution were spot on. No reason for frustration.

  • Visual: Ignore the lost point and focus on the image of your good shot right before it. That is the memory worth keeping.
  • Auditory: A genuine “Good shot!” to your opponent. It releases frustration and proves you separate the score from your execution level.
  • Kinesthetic: Immediately turn around toward the back fence without dragging your feet. Move on to the next one.

Scenario 3: You win the point playing poorly

A frame shot landing on the line, a mis-hit volley while out of position… The point is yours, but the execution was lacking.

  • Visual: Correct the mistake instantly in your head. Visualize the ideal ball trajectory and the exact target zone you intended.
  • Auditory: A light, realistic internal reaction: “A point is a point, we take those!”
  • Kinesthetic: A subtle head nod. Celebrate and validate every positive outcome, regardless of how it happened.

Scenario 4: You lose the point playing poorly

This is the most dangerous scenario for your mental game—the one that can derail an entire set if left unchecked. You missed an easy ball or chose the wrong tactical option.

  • Visual: Reframe the image. Picture the correct ball flight path and target area.
  • Auditory: Diffuse tension immediately with self-deprecating humor: “Lol, did I really just hit that?” Humor is your best shield against frustration.
  • Kinesthetic: Shadow-swing the correct technique, focus on proper execution, and smile! Give your body the right physical feel before the next point.

Summary: The Three Reflex Rule

To summarize this mental training philosophy, keep this mindset in place:

  • If you played well, lock it in.
  • If it was average, find the positive side.
  • If it was poor, laugh it off.

Apply these routines this week. By changing how you process information between points, you will stop letting the match dictate your emotions—and start controlling your own mental game.

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If you want to turn theory into performance with personalized tennis coaching, I would be delighted to welcome you on court across the French Riviera or at your private villa in the Alpes-Maritimes, throughout France, and worldwide.

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The 5 steps of the tennis mental routine between points

When we are looking the best tennis players in the world, we can note they are doing something very personnal : the routine between points.

This routine isn’t here for nothing. It helps to optimize the performance for the next point, to increase the chances to win the next point. More, it permites to manage his emotions, to recover, to be focus, to learn from each point et to start the next point with a clearest goal of the game.

Too often, players stay locked on the last point : a easy mistake, a break point missed, an umpire decision or reverse a great point too emotionnal who push the player out to the match !

Then, the goal of the routine is simple : to accept the last point doesn’t matter his result, to switch his mind to the next point and to take the best conditions to play as well as possible the next point.

Here, I share you the 5 steps i’m teaching to my players.

The method in 5 steps

Release → Correct → Switch → Plan → Play

Step 1 : Release

This phase is certainly the most important and unfortunatly some players don’t dare to do it…

The goal of this step is to express the useful emotions after the last point. It can be the joy, the disappointment, the anger, the frustration, the surprise, the relief or the shame, it’s important to let it out.

You could for example :

  • Grip the fist after an amazing point.
  • Scream because you are disapointed about what you did.
  • Blow the frustration.
  • Call a big : « Allez ! », « Vamos ! », « Come On ! » after an important point.

The key is to don’t keep inside yourself your emotions but to express them during some seconds to don’t lock them in your mind and body for the next points.

An emotion expressed is an emotion doesn’t stay closed in yourself that can become a emotionnal bowl paralyzing and anxiety-inducing.

My personnal experience about this topic :

When I was young, I was “forbidden,” or rather “scolded,” when I expressed my emotions. Depending on my eduction, my culture, and my sport environment (coaches, parents, etc.), expressing anger or joy after a point was frowned upon. Shouting “VAMOS!” after a winning point was considered a « bad », « exaggerated » attitude. My coach told me : « Calm down ».

As a result, I kept all those emotions bottled up inside.

Looking back, this didn’t help me. It created an inner trouble that affected my stress, eczema, anxiety, and even my tennis game. Of course, that’s not the only reason, but it certainly contributed.

This brings me to another topic we’ll discuss another time: the importance of self-esteem development from a young age. A young person who doesn’t allow themselves to be, say, or do what they feel is right for them, but instead acts according to others, risks suffering the consequences as an adult.

Smiling even after a mistake is one of the best mental strategies to perform in tennis.

Step 2 : Correct

Right after, or even during, this emotional release phase, the goal is to learn from the previous point.

Quickly ask yourself a few questions:

  • What did I do well?
  • What did I do wrong?
  • What do I need to adjust?
  • What should I keep doing?
  • If I could replay this point, what would I do differently?

Note that this analysis must be extremely quick.

All these questions take less than a second.

The goal is not to replay the point shot by shot, but simply to learn from it.

It’s an instinctive phase based on your feelings and experience.

A little tip I really like:

  • Case 1) Repeat the movement of the shot you just missed, visualizing yourself succeeding.
  • Case 2) Conversely, if you’ve just pulled off a great feat, take half a second to visualize it again. This helps the brain remember successes, which is good for confidence and self-esteem.

Step 3 : Switch

This is the transition between la last point and the next point.

So, after expressing your emotions and retaining the important information, it’s time to bring your emotional level, heart rate, and physical and mental arousal back down.

Several tools can be used to do this:

  • Take a deep breath followed by a slow exhale.
  • Walk to the back of the court.
  • Turn your back to the court for a few moments.
  • Get your towel and dry yourself.
  • Breathe calmly.
  • Close your eyes for a few seconds.
  • Relax physically.
  • Shake yourself gently.
  • Check and adjust the strings on your racket.
  • Use positive self-talk.
  • Adopt positive body language positive.

This step is essential because it allows you to create a real break from the previous point.

The goal is to feel empty, calm, and ready to move forward.

I like to suggest to my players that at that moment, inside their minds, the sky is perfectly blue, the sun is shining, a pleasant light breeze is blowing, and the sea is calm before them. In short, the ideal place, the one where you feel good, serene, and happy.

Once this state is achieved, you are fully available and motivated to experience the next point with passion and determination.

Once this state is achieved, it’s time to reactivate.

Some example of activations : 

Through words:
    • “Come on!”
    • “Let’s go!”
    • “Vamos!”
Bodywork:
    • Bounce, Jump
    • Shake your body
    • Take one or more explosive steps
    • Tap a part of your body
    • Adopt a dynamic and engaged posture

It is with this commitment that I move towards the baseline to serve or to take my return position.

Whether the point is won or lost, dwelling on the past won’t change anything. Move on.

Step 4: Plan

Once you’ve calmed down and refocused, it’s time to prepare for the next point as you reach your serving or return position.

Take a relaxed position and ask yourself the right questions:

      • What am I going to do on the next point?
      • Where am I going to serve?
      • Where am I going to return?
      • What will my first shot be after the serve?
      • What is the score?
      • What strategy am I going to use to win this point?

Depending on the situation, your intention may be different:

      • Win the point quickly in 1, 2, or 3 shots.
      • Build up the rally.
      • Force the opponent to play an extra shot.
      • Use a serve-and-volley.
      • Exploit an opponent’s weakness.

Once you’ve made your choice, confirm it with a word, a nod, or a body language gesture.

If you still have doubts, take a few more seconds and adjust your plan.

Only move on to the next phase when you are completely confident in your tactical choice.

Step 5: Play

Once you’ve made your decision, the pre-serve or pre-return routine begins.

Each player has their own routine.

Rafael Nadal is certainly the most famous example with all his pre-serve habits (that you know i’m sure).

Novak Djokovic also used to bounce the ball many times before certain serves (And that’s why the maximum time allowed between points has been set at 20 seconds).

These routines may seem trivial, but they all have the same goal: to prepare the body and mind for action.

Some common elements include :

      • Bounce the ball and listen the bounce.
      • Breathe slowly.
      • Relax physically.
      • Move slightly to stay dynamic.
      • Find a comfortable position.
      • Be aware of your stance and your body.
      • Watch the ball.
      • Visualize your planned shot one last time: zone, trajectory, spin, height…
      • Go for it with an internal talking : “Go!”

Once this preparation is complete, there’s only one thing left to do:

Play the point.

Conclusion

A good routine between points doesn’t guarantee you’ll win every match.

However, it significantly increases your chances of performing well, staying focused, managing your emotions, and making better decisions throughout the match.

More you practice this routine in training, more it will become automatic in matches.

Before finishing this article, remember that routines are something natural and often unconscious. The more you listen to your body and mind, the better you’ll understand what truly works for you and what doesn’t. Trust your instincts, and allow your natural senses to guide you.

To finish, remember these 5 steps:

Release → Correct → Switch → Plan → Play

Point by point. Match by match.

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Tennis Technique : What Is It Exactly ?

Today, I want to introduce the concept of “technique” in tennis. It is probably the topic heard most frequently in clubs, tennis training, on TV media, and during the discussions between tennis players. The idea for this article came to me after reading about a difficulty shared by a reader who wrote to me: “My problem is my technique.”

 

This remark immediately took me back to one of the books that has most inspired my career and my coaching methodology: “Tennis & Technique,” written by Harry Gehm and published in 2015.

Throughout this article, I will draw on specific parts of this book, which I highly recommend reading—especially if you are a tennis coach (and tennis player too)!

“Technique” vs. “Technically Speaking”

I started playing tennis when I was 7 years old. I learned how to play, how to improve “technically,” and how to develop my “technique.” Later, during my coach courses, I learned the “technical” fundamentals to pass on to players.

As a coach, I have always tried to help players improve their game. Yet, when I receive goal sheets at the start of the season, the same sentence is coming up again and again: “I want to improve my technique,” “My forehand technique isn’t good”…

When watching a match, you regularly hear from the stands: “This player is really good technically,” “If he were better technically, he would have won.” And when watching Ernest Gulbis play, the critics would quickly point out: “His forehand technique is really weird.”

Tennis forehand execution

Tennis Technique : a concept too often reduced to a simple physical gesture.

In short, technique seems to play a major role in tennis, both in learning and performance. And that is absolutely true. It is an aspect of the game to develop, for sure ! Whether you are a tennis player, a baker, a bricklayer, or a mechanic, there is a specific technic to learn.

But I have always asked myself this question: what do we exactly mean by technique?

“Technique” According to Society

My life in tennis, my experiences, and the people I have met had led me to understand that, for the majority, technique boils down to “the way you execute something visually and physically.”

As a player, I used to focus entirely on the mechanics of my stroke : making my backswing high on the forehand and backhand, carving out the loop on the serve, keeping my feet in a closed stance… As a beginner coach, my goal was to teach the technical basics listed in French Federal Training Manual.

Just recently, a player asked me if his forehand technique was “beautiful” while mimicking his stroke in the air.

Thus, the term “technique” in tennis is too often defined by the simple shape of the motion. And yet, the physical motion is only one part of technique… as I will explain below.

The Essential Difference Between “Gesture” and “Technique”

In his book, Harry Gehm relies on dictionary definitions to draw a clear distinction between these two concepts:

  • Technique: “A set of processes used to produce or obtain a specific result.”
  • Gesture / Motion: “A body movement that may or may not carry meaning or intention.”

As the author explains, there are two major differences :

  1. Technique is a set of processes, whereas a motion is just a single, isolated movement.
  2. Technique obsessively seeks to achieve a result, while a simple motion can have no precise intention behind it.

In Volume 3 of the Preparation Manual for the Former French State Coaching Degree (BEES, 1998), a sentence captures this perfectly:

“Skill does not depend exclusively on the quality of motor operations (motions) but also on the relevance of mental operations. The tennis player hitting a forehand has first identified the trajectory of the incoming ball (perception) and decided to execute that forehand (decision).”

What is Technique?

This brings us to a precise definition of what technique truly is:

“Technique is a comprehensive process (perception, decision, motor execution) that allows for the production or attainment of a specific result determined before the action (solving a problem / validating an intention).”

We can logically conclude that the physical motion is merely the final phase of technique!

Private tennis coach instructing technical grip

Physical execution, like the racket grip shown here, is only one part of the overall technical process.

Tennis Technique in 4 Steps

To break it down crystal-clearly, technique on a tennis court unfolds like this:

1. An Environmental Problem

What is the challenging situation I find myself in?

  • Example 1: I am serving.
  • Example 2: I am returning and I receive a powerful, high topspin ball to my backhand.
  • Example 3: I receive a low, short slice shot while trying to recover my positioning.

2. A Playing Intention (The Tactical Goal)

What do I want to do with the ball? There are 3 levels of intention:

  • Level 1 (The ball): Striking the center of the stringbed to send the ball at a specific speed, with a defined spin (flat, topspin, slice).
  • Level 2 (The target): Controlling the pathway (height, depth, direction) and making the ball bounce in a precise way.
  • Level 3 (The opponent): Putting the opponent in a hard position to force a weak reply or hitting it completely out of their reach.

3. The Internal Process

  • A. Perception : Observing and Detecting clues (visual, auditory, kinesthetic) to read the ball’s trajectory.
  • B. Decision : Selecting the most appropriate tactical response for the situation.
  • C. Programming : Sending signals from the central nervous system to the relevant motor zones.

4. The Physical Execution

This is the visible output: the movement occurs with fluidity, relaxation, and efficiency (motor coordination).

In the Words of Champions and Coaches

Here are a few inspiring quotes that bring the true meaning back to the word technique:

“Decision-making learning is at the very heart of an activity like tennis. Seeing means first perceiving with the goal of deciding to trigger a specific, adapted action. In fact, technique integrates these different moments of information processing and must not be reduced to the visual mechanics used by the player.” – Gilles Bot (Tennis Coach at INSEP)

“Reducing technique to its most apparent components (motions) caused educators for decades to fall prey to the myth of the ideal physical form.” – Goirand

“My coach wants every shots have an intention.” – Gaël Monfils

“Nadal’s forehand technique was, above all, a response to a problem: that of not having enough strength against older opponents when he was a child.” – Jofre Porta (Former coach of Rafael Nadal)

Conclusion: The Tennis Propulse Vision

To conclude, I believe Toni Nadal’s words are the most striking:

“But what is technique? Is it hitting the ball with a beautiful motion? No. For me, technique is putting the ball wherever you want, with any given shot. I am not going to tell a player: you must hit the ball this way or that way, but rather: it doesn’t matter how you do it, just send the ball here, at this speed, with this spin.”

These words serve as an absolute benchmark in my daily coaching approach at Tennis Propulse.

To all passionate players and coaches, I highly recommend reading Harry Gehm’s book once again. It offers concrete drills to apply this exact philosophy out on the court.

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Have a tactic objective into each shot to reach your full potential.

To finish, I invite you to try a quick mental and physical test designed to make you think, taken from the book The Inner Athlete by Dan Millman:

The Paper Ball Toss Test:

  • Take a piece of scrap paper and crumple it into a ball.
  • Place a trash can like a basket at any distance you like.
  • Try to toss the paper ball into the basket. Challenge yourself by varying the distances.
  • Have fun with it. Observe how your body naturally adjusts to the target (the intention) rather than focusing on the mechanics of the throw… then come share your thoughts with me!

See you soon on the tennis courts of the French Riviera—directly at your private villa or at our partner clubs (Cannes, Antibes, Vence, Nice, …).

Maxime Duchesne

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TENNIS PROPULSE : The Origins of a Heart Mission

TENNIS PROPULSE is much more than a brand name; it’s an identity—my own. Tennis Propulse is the embodiment of my being, the transformation of my inner self into my outer self.

Tennis Propulse: two words that represent my life and the life I want to live.

First, TENNIS

I discovered this word when I was six or seven years old. This sport chose me; it appeared to me, and I saw in it the values that resonated with me, the values that, in my opinion, will allow me to live, to exist, to build my life on solid foundations.

Tennis, for me, is a word that means so much: passion, pleasure, challenge, love, opponent, battle, pushing my limits, rigor, discipline, calm, difficulty, failure, pride… It’s a sport that has helped me grow, educated me, and propelled me toward becoming the person I wanted to be. Tennis, for me, is friendship, adversity, love, challenge, life.

I learned how to live thanks to tennis. When I realize what I’m saying, I realize how much more tennis means to me than just a sport. And that’s why I want to say thank you! Thank you for everything you’ve given me and everything you give to so many people: emotions, joy, frustration, anger… Thank you!

Maxime Duchene - Tennis Coach French Riviera

Tennis, much more than a sport: a school of life.

Second, PROPULSE

Next comes the second word : PROPULSE.

Propulse (means Propel in English) is like what excites me, what tells me to dare. This deep desire to grow, to flourish, to achieve my dreams.

Propulse is what I want every person I work with to feel after a coaching session together. Everything I do each day, each hour, each minute is aimed at being better tomorrow. Life is meant to move forward, grow, evolve, and pursue your wildest dreams.

Propulse is like that ball or fireball within you that wants to propel itself outward. Transforming your dream into reality. Go for it, dare, express yourself, say what you want, and act.

Tennis Propulse is much more than tennis lessons, it’s about teaching life, the real thing. Its complexity, difficulty, happiness, disappointment, angry, joy, authenticity.

These words are and always will be alive because I wish to spread them throughout my life, to pass them on to those who find themselves reflected in them. Tennis Propulse is in every word I speak, every breathing I take, every gesture I make, every action I take.

Maxime Duchene - Tennis Coach French Riviera

To transmit these values through the sport of tennis.

The Heart Conclusion

I thank everyone who inspired me to write these words on that January night in 2025. Words that appeared like a breath of fresh air escaping from within me.

I thank everyone I’ve met in my life. Even those who hurt me at the time, but who allowed me to take control, to get back on my feet, and to become who I truly am.

And the person I wanted to thank most in the world is myself. I am the one who was able to survive difficult times; I am the one who put all these things in place that led me to be where I am today. Thank you!

If these words touched you, if you recognized yourself in them, if they helped you, I am proud to have shared this energy, the energy that will propel you upward, toward your success.

See you soon!

Maxime Duchesne

Let’s write your next chapter together.

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Your Tennis Game Isn’t Improving … Until You Start Doing This

Coaching de tennis privé sur la Côte d'Azur - French Riviera

You’ve been playing tennis for a few years now, right?
You train regularly,
You hit with a partner,
You play matches

And yet…

there’s that nagging feeling that you’re just not improving anymore.

Worse still:
you can’t quite figure out why!!

The truth: it’s not that you lack motivation… it’s that you’re missing feedback

Contrary to popular belief, stagnation in tennis doesn’t stem from a lack of desire.
Most players are dedicated, motivated, and fully invested in their game.
Yet, they often progress without receiving any real, specific feedback on their performance.

They repeat drills and patterns.
They play multiple times a week.
They rack up matches.
And unconsciously, they believe they’re on the right track.

The catch? Without feedback, you might just be reinforcing… your own mistakes.

What you don’t see… is holding you back

Let’s break it down with a concrete example.

On your serve, during the trophy position:

  • Do you know exactly where your racket is?
  • What position is your elbow in?
  • How is your body aligned?

Most players are convinced they have it all figured out.
But when they watch themselves on video…

  • the reality is often different
  • sometimes even surprising

You can’t fix what you’re not aware of.
And that’s exactly where stagnation begins.

The real block: lack of awareness

The problem isn’t your level.
Nor your potential.

It’s the lack of clarity about what you’re actually doing on court.

  • You think you’re well positioned… but you’re compensating
  • You believe you’re consistent… but you’re repeating the same patterns
  • You feel like you’re improving… but you’re going in circles

Lasting change always begins with awareness.

What personalized tennis coaching really changes

Effective coaching goes beyond just giving advice.
It’s a structured process that leads to genuine transformation.

An expert eye

  • Technical weaknesses
  • Imbalances in your game
  • Limiting habits

Where a player might go months without even realizing it.

Spot-on and personalized analysis

Every player is unique.

  • Make adjustments that fit your skill level
  • Focus on key areas for improvement
  • Create a clear path for growth

The power of video analysis

  • Get a real look at your game
  • Recognize your mistakes
  • Boost your awareness

This is often when everything shifts.

Awareness: the game-changer

Real progress can’t happen without a solid understanding.
If you can’t pinpoint what’s holding you back, it’s tough to make meaningful changes.

  • Breakthroughs happen quicker
  • Adjustments become sharper
  • Progress feels real

Some players manage to unlock in just a few sessions what they’ve been struggling with for years.

The human side: a vital element

Tennis isn’t solely about technique.
It’s also about:

  • Mental resilience
  • Emotional balance
  • Self-confidence

Expressing yourself openly

  • Your experiences during matches
  • Your feelings in practice
  • Those moments of uncertainty

Because keeping your challenges to yourself only leads to stagnation.

  • Gain new perspectives
  • Understand yourself on a deeper level
  • Advance more quickly

Being listened to and guided

  • Feeling understood
  • Receiving support
  • Getting direction

Boosting motivation and confidence

  • Finding clarity
  • Gaining energy
  • Having structure and direction

And this has a direct impact on performance, especially in competition.

For competitive players

If your goal is to:

  • Win more matches
  • Perform in tournaments
  • Break through to the next level
  • Aim higher

Playing more is not enough.

Players who truly improve have one thing in common:
they are personally coached and surround themselves with experts who help them grow.

For parents of young players

If your child is diving into the world of tennis, it’s only natural to want to see them grow and flourish.

  • Organize their learning
  • Speed up their progress
  • Boost their confidence
  • Prevent years of feeling stuck

Sometimes, an outside perspective can uncover hidden potential.

Conclusion: what if the key to success lies in an outside viewpoint?

If you’re feeling stuck…
it doesn’t have to be that way.

Recognizing this is already a step forward in the learning journey.

  • A keen external eye
  • A thorough assessment
  • Coaching that’s customized just for you

Often, it all begins with a simple conversation, a meeting.

Ready to elevate your game?

If you’re looking to:

  • Gain insights to better understand your game
  • Fix your mistakes with tailored support
  • Make genuine progress and enjoy the game even more

Reach out to discuss your situation and find the coaching approach that fits you best.

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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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