(by Alan Chu, Ph.D., CMPC)

As legendary player Timo Boll announced his retirement after his 7th Olympic Games, I want to discuss how we can learn from his mental strength – a key factor behind his longevity at the top. Boll is a master at performing under pressure, like when he came back from 4-10 down in the 2017 World Cup quarterfinals.

Crunch Time: Winning Under Pressure

Imagine it: You’re down on points, the crowd is roaring, and every shot feels crucial. This is “crunch time,” and staying focused is key. In this YouTube video, Boll discussed his five secrets to performing his best (becoming a “mental monster”) in crunch time:

1. Concentration
2. Stand behind your plans
3. Be brave and creative
4. Concentrate on the basics
5. Don’t whine

Many of these relate to the WIN (What’s Important Now) mentality covered in my previous Mental Training Tip. Here, we’ll dive deeper into one powerful strategy – developing and using routines.

“You should use the time to get yourself back into a base, into a routine in which you really feel good.” — Timo Boll

Having a consistent pre-point routine before your serve or return can help you reduce pressure and stress because routines:

• Make each point feel familiar, preventing you from over-stressing its importance
• Create feelings of comfort and focus rather than anxiety
• Give you a sense of control over the process

An effective routine includes physical readiness, technical preparation, tactical review, and mental cues. For example, my 10-second routine for crunch time looks like this:

• Physical: Bounce on my feet to release tension
• Technical: Decide my next serve/return to gain an advantage to attack.
• Tactical: Reaffirm my game plan (e.g., forehand attack, which is stronger and more consistent than my backhand).
• Psychological: Take a deep breath and say “commit” to help me feel calm and execute my game plan without worries or hesitation.

There is no one ideal routine – the key is to optimize your feelings and focus on the WIN. Once you test your routines at practices and tournaments, ask yourself what worked and what didn’t to make adjustments. You will then be on your way to becoming a mental monster in crunch time!