Ever feel your heart racing, palms sweating, and mind spiraling as you step up to serve on match point?
You’re not alone.
The difference between choking and clutch isn’t talent—it’s mental fitness. In this episode,
I sit down with Maya Raichoora, the UK’s leading mental fitness expert and author of “Visualize: Think. Feel. Perform,” who’s helped elite athletes and CEOs master their minds under extreme pressure.
Maya reveals why most recreational players sabotage themselves in critical moments, shares simple visualization techniques you can use before your next match, and explains how mental training isn’t just for pros—it’s the missing piece in your game.
If you’ve ever lost a match you should have won because your nerves got the best of you, this conversation will change how you approach tennis forever.
Summary:
This episode of the “Between the Points” podcast features Maya Raichurra, the UK’s leading mental fitness and visualization expert, discussing the importance of mental fitness in tennis and life. Topics include the role of visualization, self-talk, handling nerves, gratitude, and Maya’s personal journey overcoming illness through mental training, as well as practical advice for players at all levels.
Key takeaways:
- Mental fitness is crucial in elite sports and everyday life: At the highest levels, performance is “90% mental,” and champions distinguish themselves by proactively training their minds, not just relying on natural resilience.
- Visualization is a powerful, underutilized tool: Visualization can be used for performance rehearsal, character embodiment, and handling pressure, and even top athletes often neglect its full potential.
- Self-talk directly impacts performance: Negative self-talk (e.g., “I can’t play today”) can program the brain for poor performance, while positive, forward-focused statements (“Next shot,” “Next moment”) help maintain confidence and focus.
- Handling nerves and pressure: Nerves are natural and can be reframed as energy. Maya recommends the “teacup formula” (Thinking Correctly Under Pressure)—using anchor words or phrases to center oneself during high-pressure moments. Mental preparation before competition is essential to avoid physical manifestations of stress (e.g., double faults, loss of focus).
- Gratitude must be felt, not just listed: Creative visualization to embody gratitude physically, rather than just cognitively, which leads to a more profound emotional and mental shift.
- Common mental mistakes in tennis: Lack of trust in oneself and insufficient mental preparation are the biggest errors under pressure, leading to physical mistakes and negative self-talk.
- Individualized mental routines: There is no single right way to prepare mentally—some players need to energize, others to calm down. Experiment and choose a “character” (e.g., the “Batman effect”) to embody on court, tailored to personal needs.
- Maya’s personal journey and book: Maya shares her story of overcoming ulcerative colitis through visualization and mental training, leading to her work with elite athletes and executives. Her book “Visualize” offers practical, research-based techniques for mastering mental fitness.
- Upcoming projects: Maya is developing a community for practicing visualization and continues to research top sports psychology methods.
See you between the points!
Coach Greg
P.S. Are you having trouble with pressure points? I have a solution for you that will help you stay calm and confident on match point. I created a pressure point checklist with the routine that has helped me and my students win more close ones. Fill out the form below, and I’ll send it to you.
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