How to practice tennis effectively despite bad mood


Embarking on a successful tennis career requires more than just talent and skill—it demands consistent dedication and a strategic mindset. While the theory is simple, navigating through obstacles and maintaining unwavering motivation can prove to be a formidable challenge. Coach Marcin Bieniek explains how mood plays a pivotal role in a player’s journey towards success.

Aryna Sabalenka

Mood swings affect performance, consistent repetition forges resilient habits

After a great tennis session, players revel in the satisfaction of progress. They understand the strides they’ve taken and the path that lies ahead. This positive momentum fuels their determination for the next day’s challenges. However, it’s crucial to acknowledge that with great progress comes great adversity, and champions are adept at tackling these hurdles with a resilient mindset.

Effective practice transcends physical effort; it demands unwavering mental commitment. Recovery may sometimes be insufficient within a 24-hour timeframe, but a player’s body offers crucial feedback each morning. Mood can oscillate, influenced by various factors such as weather conditions, quality of sleep, or personal relationships. It’s not uncommon for one day to be charged with record-breaking potential, only for the next to harbor reluctance towards practice. Nevertheless, success hinges on building consistent habits, regardless of mood fluctuations.

Strategies for mood management

1. Set tangible goals

Effective practice hinges on targeted skill enhancement. Mere ball-hitting won’t suffice. On days when motivation wanes, having a clear goal to pursue is paramount. Setting achievable yet challenging objectives provides a focal point and revitalizes motivation. When you don’t feel like working on a given day, it means you don’t have a goal to chase. Set the goal and the mood will change immediately.

2. Focus on benefits

Your mood can be influenced by factors like fatigue and sleeping issues, which is entirely normal and should be acknowledged. However, allowing a low mood to dictate progress towards achieving one’s dreams is counterproductive. On days when motivation wanes, the key is to redirect focus towards the tangible benefits the activity provides. By emphasizing what can be gained, motivation naturally surges. Conversely, without a clear understanding of why stepping out of one’s comfort zone is crucial, a persistently negative mood can significantly hinder a player’s career advancement.

3. Allow yourself some pleasure

Our mood is intrinsically tied to pleasure. When we engage in activities that bring us joy, our mood naturally brightens. This strategy should be employed deliberately when our current mood isn’t conducive to productive actions. Players can treat themselves to a favorite meal or indulge in some recreational activities like playing video games. This simple yet effective approach ensures they enter practice with a positive mindset, guaranteeing a focused and determined effort.


Mood wields significant influence over a player’s activities. A sour disposition can lead to missed practice, neglecting post-practice stretching, or succumbing to unhealthy eating habits. Recognizing this, athletes must take ownership of their reactions to mood-altering factors. Maintaining an optimal mood is integral to achieving peak performance.

To learn more from coach Marcin Bieniek, join his on-demand video training program and get a 30% discount with the code WTBPROMO. Also, visit our Tennis Tips page to learn how to ace your game on clay courtspick the right toss for your serveimprove your backhandhit stop volleyreduce net errorsrespond to drop shotschange bad habits in your tennis, and much more.


Please enter your comment!
Please enter your name here