Preparation · In the match
Routines during the match: performing between points
Routines during a match are short, always-identical rituals repeated between points and at changeovers to recover, refocus and prepare the next point. A between-point routine follows 4 steps: respond, recover, prepare, perform your ritual.
Key takeaways
- The time between points makes up most of a match: that is where emotions are managed.
- 4 steps: positive response, recovery (breathing), preparation (tactical intention), ritual before serving or returning.
- Changeovers (90 seconds under ITF rules) are for hydrating, a quick tactical check and relaxing.
- Always the same routine, whether you win or lose the point: its consistency is what makes it work.
- Train it in practice before using it in matches.
Why have routines during a match?
In a tennis match, the ball is in play for only part of the time: the rest happens between points, at changeovers and between sets. These breaks are crucial: they decide whether you bounce back after losing a point or stay focused after winning one.
An in-match routine helps you:
- Calm your nerves and lower tension after an intense rally.
- Keep your focus on what depends on you, not on the score or the opponent.
- Make better decisions by preparing each point with an intention.
- Build confidence: a familiar ritual creates a reassuring frame, even under pressure.
The pre-match routine (meal, warm-up, visualisation) is a separate topic: we cover it in our article on the pre-match tennis routine.
What routine should you follow between points?
ITF rules allow a maximum of 25 seconds between points. An effective routine organises them in 4 steps:
- Respond (3–5 s): point won, a brief positive gesture; point lost, accept it (a “moving on” gesture, a hand on the strings) instead of getting angry.
- Recover (5–10 s): back to the net, walk slowly, breathe with a longer exhalation, relax your shoulders and hand. Look at your strings or a fixed point to avoid distractions.
- Prepare (3–5 s): check the score, then choose one simple intention for the point (“serve to the backhand, then forehand”).
- Perform your ritual (3–5 s): the same every time. On serve, a fixed number of ball bounces and a breath; on return, a few small hops and precise positioning.
How do you make the most of changeovers?
Players change ends after the first game and then every two games. ITF rules allow up to 90 seconds of rest, except after the first game of each set and during a tie-break, and 120 seconds between sets.
| Time | What to do |
|---|---|
| 0–20 s | Sit down, drink, towel off, eat if needed (banana, bar) |
| 20–60 s | Quick review: what is working? What needs adjusting? One correction at a time |
| 60–80 s | Slow breathing, relaxation, perhaps notes or a keyword |
| 80–90 s | Stand up, get moving, recall the intention for the next game |
Keep the review short and concrete: “he drops back on my high balls, keep going”, “I’m missing too many down the line, play cross-court”. To build your adjustments, use our advice on tennis tactics.
Which routine for difficult moments?
After losing several points in a row
Lengthen your routine slightly (within the time allowed): a longer breath, a reminder of a strength to rely on, a simple instruction (“play deep and high”).
When you are ahead and need to close
Keep exactly the same routine and game plan. Changing rhythm or playing “not to lose” often lets the opponent back in. This is covered in our guide to mental preparation for tennis.
When anger rises
Use a reset gesture: turn to the back of the court, breathe out, touch your strings. This gesture marks the end of the previous point. A relaxed body also helps the mind: see our relaxation exercises.
And after the match?
The routine continues after the handshake: a cool-down (walking, light jogging), gentle stretching of the hamstrings, quadriceps, calves and shoulders, rehydration, then a calm review of what worked and what to improve. It is already preparing the next match.
To fine-tune these routines in real competition, the Tournament Camp Junior combines training and tournaments, with coach feedback after every match.
Ages 9–172 weeksCoached tournamentsTournament Camp JuniorTwo weeks of training and tournaments, with a coach by your side during matches.DISCOVER How do you build and test your own routine?
Start from four steps: react to the point, recover with slow breathing, analyse in one sentence, then prepare the next point with a clear intention. Test the sequence in practice and themed match play before using it in competition. Time it: it must fit within the time allowed between points. Combine it with relaxation and self-confidence work, and adapt it to the match format: a match tie-break leaves no time to recover from a slow start.
On our tennis camps on the French Riviera (Biot, near Nice), routines are rehearsed in match play with a coach, following the Mouratoglou Method.
Frequently asked questions
How do you stay focused between points?
Use a fixed routine: turn your back to the net, breathe, look at your strings, then set an intention for the next point. An identical ritual before each serve or return (ball bounces, small hops) brings your attention back to what matters.
How much time do you have between points in tennis?
Under ITF rules, a maximum of 25 seconds between points. Changeovers last up to 90 seconds, and the break between sets up to 120 seconds. Some competitions apply their own rules, so check with the organiser.
What should you do at a changeover?
Drink, eat if needed, make a very short tactical review (one correction only), then breathe and relax before heading back with a clear intention for the next game.
Should you change your routine when you are losing?
No. A routine’s strength comes from its consistency. You can adjust your game plan, but the between-point ritual should stay the same whether you are winning or losing.
Is a between-point routine useful for recreational players?
Yes, and that is often where it makes the biggest difference: club players rush from one point to the next and let one error lead to another. A short routine of breathing and intention is enough to steady their level. On the Performance Camp Adult, it is practised during coached matches.
