How to Help Kids Stay Calm and Confident in Tennis: 7 Simple Tips

Tennis is one of the most emotional sports a child can play. There are no team mates to share the pressure, every point ends with a winner and a loser, and a mistake can feel very public. It's no surprise that young players sometimes cry, throw their racquet or want to give up.

The good news is that staying calm on court is a skill, and like a forehand, it can be practised. Here are simple techniques for children aged 4 to 8, inspired by Calm Ace, the mindful tennis monster from That's Tennis.

Why tennis brings big feelings

• It's one against one. When a point goes wrong, there's no one else to share it with.
• It's stop-start. The gaps between points give worried thoughts time to grow.
• Mistakes are visible. A missed ball or a double fault happens in front of everyone.
• Scoring can feel unfair. Close calls and lost leads are hard for young children to accept.

1. Name the feeling first

Before trying to fix it, help your child put a word to what they feel: nervous, frustrated, disappointed, embarrassed. Naming a feeling makes it smaller and easier to manage. You could say, "You look frustrated. That last point was really close."

2. Balloon breathing

For younger players, keep it simple. Take a big breath in, like you're about to blow up a balloon. Then let it out slowly, like you're cooling hot soup. Two or three of these between points slows the heart rate down.

3. Box breathing for older players

Breathe in for 4 seconds, hold for 4, breathe out for 4 and hold for 4. Repeat a few times. It's a technique many adults use under pressure, and children can learn it too.

4. The pause trick

Before serving, bounce the ball a few times, take a deep breath and think "I've got this." A small routine like this gives the mind something calm to focus on instead of the last point.

5. Count backwards

Counting down slowly from 10 to 1 in their head gives children a moment to reset. Older or more experienced players can start from 20 or 30.

6. Picture it

Ask your child to imagine winning the next point, or to picture a calm sea. Visualising helps clear worried thoughts.

7. Kind words to say to yourself

What children say to themselves matters. Practise a few phrases at home so they're ready on court:

• "I've practised for this. I'm ready."
• "I am focused and calm."
• "Take it one step at a time."
• "Stay in the moment."
• "Everything is okay."

What parents can do

• Praise effort, not results: "I loved how you kept chasing every ball."
• Stay calm on the sidelines. Children pick up on our worry.
• After a match, ask "What did you enjoy?" before "Did you win?"
• Remind them that every player, even the pros, loses matches. It's how we learn.

These skills work off the court too

The same tools help with school tests, big events and everyday worries. If your child finds big feelings hard, our free Feelings Starter Pack has feelings posters, check-in charts and calm breathing cards to use at home. You might also like our guide on how to teach kids tennis.

Meet Calm Ace and the tennis monsters

That's Tennis, co-written by former WTA-ranked player Saša Klaneček and Chris Dixon, teaches children aged 4 to 8 every tennis shot through a team of friendly monsters, with Calm Ace's tips for match days. It's available as an instant PDF eBook.