Table Tennis Nerves

Hello coaches,

When I am in a tournament not in school I always get excited b4 the first game and loose the game with any player (or almost any player). My playing hand starts to shake and I can't hit a good forehand topsin as my hand seems to block. How can I control my emotions? Any advice? Do I need more of a warm up?

Thanks

Daniel Said

Hi Daniel,

This is a common problem so rest assured you are not alone. There are a number of different techniques you can try to help you overcome nerves during a match. The main cause of nerves is when people start to think about the result of a match and the consequences of either winning or losing. The basic idea behind most strategies is to try and stay focussed on the here and now. As they say, take it one point at a time. Try a couple of these suggestions and let us know if they help:

1) Focus on your breathing. This is a common technique used by a lot of players. Every time you start thinking about what might happen rather than focussing on simpy watching the ball, turn your attention to your breathing, slowing feeling it go in and out. This will help to keep your mind away from the "What Ifs". 

2) Develop a routine between points - when you are serving you could bounce the ball on the table twice, think about what serve you wish to do,  take a deep breath, imagine yourself playing a strong shot off your opponents return, and then serve the ball. Of course this is just a sample routine and you should find one that suits you. The main idea behind this is to take your mind off thinking about winning. If you are focusing on your routine then you can't be thinking about the result of the match. You are just doing everything in your power to play your best Table Tennis.

3) Improve your technique by practicing effectively. When you practice effectively, you will improve your technique and your ability to play good Table Tennis under match situations. The better your technique, the more it will hold up in tough situations. And when you start to win a few close matches you will gain more confidence and by having more confidence you will be less nervous. 

4) Do some reading about Sports Psychology to help you understand what is happening to you. If you or any of our readers become really serious about Table Tennis then consider working with a Sports Psychologist as a good one will help you to improve your results.

5) Lastly and most importantly, when you are playing Table Tennis make sure you enjoy the challenge of the situation you are in. Try your best and realise that sometimes this will be good enough to win and sometimes it won't.