Tennis yips can be a frustrating and debilitating condition that affects players of all levels. This article will delve into the definition of tennis yips, explore its impact on players’ performance and mindset, and provide valuable strategies to overcome this challenge. At MTI, we specialize in elite-level sports psychology and routinely help current and aspiring tennis professionals conquer the tennis yips and reach their full potential.

What are the Tennis Yips? Definition and Impact

The tennis yips refer to involuntary muscle spasms, jerks, or an inability to execute simple shots that were once routine. It often manifests as a sudden loss of control, precision, and confidence, disrupting players’ game and causing frustration and self-doubt.¹ ²

The tennis yips can profoundly affect players’ performance, mindset, and overall enjoyment of the game. It can erode confidence, create anxiety, and negatively impact technique, leading to a decline in both physical and mental performance.

The tennis yips arise when one’s thoughts—often during competition—lead to anxiety and nervousness, exacerbating physical tiredness already present. We allude to the yips in our posts on growth mindsets and moving away from outcome goals. The tennis yips, in essence, are this: if you focus too much on the future, either positively or negatively, anxiety will build, and your performance will decline.

Watch this video below to see what it looks like on the big stage:

https://www.youtube.com/watch?v=SxkWJt2if2o

Strategies to Overcome the Tennis Yips

  • Mindful Breathing and Visualization: Practicing deep, diaphragmatic breathing and visualization techniques can help calm the mind, reduce anxiety, and improve focus during crucial moments on the court. Why does this work? Because you’ll start to stay in the present—shifting focus away from the anxiety-producing future.
  • Reframing Techniques: Learning to reframe negative thoughts and self-doubt into positive and empowering affirmations can shift the mindset from fear to confidence and belief in one’s abilities. At MTI, we have an arsenal of self-talk strategies that keep anxiety at bay when the pressure is on. For instance, tell yourself what you want instead of what you don’t: “Hit an ace on the T” rather than saying “Don’t hit the net.”
  • Gradual Exposure Therapy: Gradually exposing oneself to the situations that trigger the tennis yips can help desensitize the fear and build resilience over time. Start with low-pressure situations and progressively challenge yourself to regain confidence and control.
  • Seek Professional Training: At MTI, we provide tailored elite-level sports psychology coaching to prepare individuals to overcome the tennis yips. Our experienced professionals work closely with tennis pros, helping them develop mental toughness, resilience, and effective coping mechanisms to thrive under pressure.

Eliminating the tennis yips is our bread and butter. If you want clarification on the points above or are interested in chatting with one of our seasoned coaches, please feel free to reach out.

Conclusion

The tennis yips can be a daunting challenge, but with the right strategies and support, overcoming this obstacle and regaining control of your game is possible. You don’t have to tackle the issue alone; it’s essential to have a team that guides and empowers you on your journey toward success—don’t let the tennis yips hold you back! 

—MTI

 

References:

1 McDaniel, K. D., Cummings, J. L., & Shain, S. (1989). The “yips”: a focal dystonia of golfers. Neurology, 39(2 Pt 1), 192–195. https://doi.org/10.1212/wnl.39.2.192

2 Klaempl, M. K., Lobinger, B. H., & Lehmann, T. (2020). Exploring the phenomenological, environmental, and task-related aspects of the Yips in Tennis, Miniature Golf, Darts, and Archery. INTERNATIONAL JOURNAL OF SPORT PSYCHOLOGY, 51(4), 359-382.