Coping with Big Nerves
b y: Dave Winship @ On The Line

Feeling nervous before an important match is perfectly normal. You're in good company. The 2004 French Open singles finalists - Guillermo Coria, Gaston Gaudio, Elena Dementieva and Anastasia Myskina - were all quite clearly gripped by nerves and all consequently performed below their best at some point or other. Myskina acknowledged that some pre-match advice from her physiotherapist had helped her and she probably coped best out of the four.

What happens is that your brain gives your body the order to beat to quarters - you're about to go to battle - you feel shaky, nauseous, your heart rate goes up, your hands get clammy and your mouth gets dry. These are just symptoms caused by the release of adrenaline into your bloodstream. Don’t fight it, loosen up and use it! You're going to need the energy it provides.

Perhaps one of the most damaging consequences of nervous tension is its effect on your appetite. You don't feel like eating. And if you force yourself to eat, your stomach gets upset because nervous tension increases the production of stomach acid. The trouble is, your body is going to need the fuel, so get some bland, easily-disgestible food down you - maybe some oatmeal or a banana or a carbohydrate drink. Don't over-eat and don't eat too close to your match, but don't starve yourself either.

Before the match, find somewhere quiet, close your eyes lightly and take some slow, deep breaths and feel the tension leave your body as you exhale. If you can't find somewhere quiet, stick on some headphones, so people will just think you're listening to music. Don't think about winning or losing. Remind yourself of your tactics and visualise some of the shots you intend to use.

If you were the captain of a sailing ship in battle, you'd lose maneuverability if you didn't keep the wind in your sails. So it is with playing tennis. If you start feeling nervous during the match itself, focus once again on your breathing. Keep it slow and deep. Breathe only through your nose for a while. Relaxing through deep breathing in this way should slow down your heart rate. Just set about playing your game as effectively as you can, one point at a time.

Regards.

Dave Winship