A 25-Second Between-Points Routine That Quiets Nerves
Quick answer
You have about 20 to 25 seconds between points, and what you do with them decides how you play the next one. A simple routine in four steps, react, reset, plan, then commit, lowers your heart rate, clears the last point, and points your focus at one clear intention. Same routine every time, win or lose.
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Why the time between points matters most
Points are short and reactive. The time between them is where you actually manage your nerves and your focus. Players who melt down let the last mistake bleed into the next point. Players who stay steady run the same small routine every time, so their body calms down and their mind resets no matter the score.
The four-step routine
- 1React: respond to the last point and let it go. One breath, then turn away from the court.
- 2Reset: walk to the back fence, relax your grip and shoulders, breathe out slowly. This is where your heart rate drops.
- 3Plan: pick one clear intention for the next point, like a serve target or a deep crosscourt.
- 4Commit: step to the line with your decision made and play the point fully.
Use your body to lead your mind
You cannot just tell yourself to calm down. You change your state through your body: slow walking, relaxed shoulders, a long exhale, and confident posture. Carry your racket in your off hand and keep your head up even after a bad miss. The body leads and the mind follows.
This routine is the engine behind both closing out a lead and playing your practice game in matches. Groove it in practice so it is automatic when it matters.
The short version
React, reset, plan, commit, every point, win or lose. Use slow movement and a long exhale to drop your heart rate, then commit to one intention.
Frequently asked
What should I do between points in tennis?
Run a simple routine: react to the last point and let it go, reset with a walk and a slow exhale, plan one clear intention, then commit to the next point. The same routine every time keeps you steady.
How do I calm my nerves during a match?
Lead with your body. Walk slowly to the fence, relax your shoulders, and breathe out long to lower your heart rate, then focus on one simple plan for the next point. You cannot just think your way calm.
What is the 16-second routine in tennis?
It is a sports-psychology method that uses the time between points in stages: respond and release the last point, relax and recover, prepare a plan, then commit. The four-step react, reset, plan, commit version is the practical form.
Sources and further reading
Written by
Bolor Enkhbayar
Tennis coach and founder of CoachesNote
Bolor coaches serious juniors and adult competitors. She builds every weekly plan, reviews the video and match notes, and decides the next job, in person and remotely through CoachesNote.
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