Breathe and Bounce
Composure
Legend
- player
- coach / parent
- movement path
How it works
Teach young players a simple two-step composure routine, deep breath and three ball bounces, to use before every serve or return.
What you need
- tennis racket
- tennis balls
- court
Your focus
A consistent pre-point routine is the most effective composure tool because it gives the player something concrete to do when emotions run high. Deep breathing activates the parasympathetic nervous system, physically reducing stress even in very young children. Three ball bounces provide a metronomic rhythm that slows racing thoughts and signals the brain to focus.
Coach teaches the two-step routine: one deep belly breath (in through the nose, out through the mouth) followed by exactly three ball bounces.
Players practice the routine without the implement first, just bouncing a ball and breathing, for two minutes.
In a mini-court cooperative rally, players use the routine before every serve; coach calls 'freeze' if a player skips it.
At the end of the session, coach asks each player what the routine helps them do; prize for the most thoughtful answer.
Helpful cues
- Big breath first, always
- Count your bounces, three, not two, not four
- When you feel mad or sad on court, remember: breathe, bounce, play
Adjust the challenge
Make it easier
Strip it back
Reduce to just the deep breath (no bouncing) and practice it as a team before every point for the entire session.
UpLVL it
Add the next challenge
Player must use the routine on every point of a real game, even after winning easy points, consistency is the goal.No account needed
Build a practice plan
Add drills, keep the plan in this browser, then share a link with your staff or parents.This library helps you find the right drill. Inside UpLVL the right drill finds the player.
This library helps you find the right drill. Inside UpLVL the right drill finds the player.After every practice, UpLVL automatically surfaces the drills each player needs to work on most. See it for yourself.