OVERCOMING STRESS IN TENNIS: The No-Winner Game Drill for Mental Toughness

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OVERCOMING STRESS IN TENNIS: The No-Winner Game For Mental Toughness

By Paul Dale | The 3AM Method

Professional tennis player demonstrating mental toughness and composure under pressure at the baseline
In competitive tennis players must battle with great performance anxiety and maintain correct shot selection while being physically exhausted 

How Competitive Stress Affects Your Tennis Performance

Many tennis players suffer from high levels of stress during competition. Overcoming performance anxiety and playing at your true potential is often the most difficult mental challenge players face at every level.

It is well known that stress avoidance is one of our strongest instincts. Given enough time, chronic stress can severely impact both physical and mental health.

The Hidden Pattern: Subconscious Self-Sabotage in Tennis

I have noticed that, on many occasions, players are willing to endure the continual frustration of missing easy shots to avoid the psychological stress of playing one more ball. They will actually sabotage the point at a subconscious level—and this mental pattern occurs at all levels, even with professional tennis players.

Common Examples of Stress Avoidance in Tennis:

Missing Approach Shots to Avoid Net Play. One example is a player who is uncomfortable at the net, repeatedly missing approach shots to avoid having to volley the next ball. From the outside, the player appears to have poor stroke technique, but it's actually due to a lack of confidence in their net game.

Going for Low-Percentage Winners. Some players will attempt an impossible passing shot rather than defend the point with a defensive lob or put the ball back into play with a neutral shot. This is stress avoidance—choosing to end the point quickly rather than extend the rally.

The Solution: The No-Winner Game Tennis Drill

To help players develop mental toughness and manage competitive stress, I use a practice drill called "The No-Winner Game".

How to Play the No-Winner Game

To play this mental training drill, you and your practice partner serve and return as in a normal point. However, each player's goal is to move the ball around strategically and force their opponent into errors. Neither player is allowed to hit outright winners.

For the Attacking Player: Instead of taking aggressive shots to win points immediately, you are now forced to target your opponent's fitness levels and their ability to defend intelligently. This builds consistency and tactical awareness.

For the Defending Player: Your job is to keep getting balls back into safe court positions. For example, if you are under pressure in a rally and return the next shot short or mid-court, your opponent will continue to pressure you. However, if you can return the ball deep crosscourt, you neutralise your opponent's advantage and remain competitive in the rally.

Benefits of This Tennis Training Drill

Improved Mental Composure. In time, you become more composed under pressure, realising that intelligent defence can help you survive rallies and turn defence into offence. This is where your mental toughness and shot selection improve dramatically.

Enhanced Physical Fitness. The time spent in each rally increases dramatically, so cardiovascular fitness and court movement also improve.

Better Tactical Tennis. By focusing less on ball speed as your primary weapon, you become more comfortable exerting controlled pressure during rallies and more confident in your defensive skills—the same traits displayed by all successful tennis players.

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