Anger and Competition
by Jeff Greenwald, M.A., MFT.

As a sports psychology consultant, I have frequently been asked whether some anger in competition is normal, if not positive. I believe this issue is important and deserves attention. 

In his prime, McEnroe had an uncanny ability to rechannel anger into a positive force.

While some anger has proven to actually improve performance in specific instances, there are many more examples where it has been destructive. First, let’s examine the origin of anger in match play and you can decide for yourself what is most beneficial for you. 

Typically, anger on the court is caused by a threat to one’s ego. For example, when a player makes mistakes at critical times in a match or is losing—the most common sources of anger on the court—there is an instant recognition of momentary “failure.” That is, their expectations are mal-aligned with their current reality. This creates tension and anxiety, which often lead to anger on the court. But we must be careful not to assume and label this type of reaction as entirely negative unless we observe a negative impact on a player’s performance. Often when the anger levels have reached a critical point, players will either begin over hitting, tanking, or make making more mistakes, which only fuels the anger pump even further. As the player’s arousal level rises, fluid strokes with proper biomechanics, effective strategy, and mental calmness become almost impossible to maintain. 

Why, then do we see some athletes actually performing at even higher levels when it is obvious that they are angry? To answer this question let’s observe the following scenario. 

In most instances, emotional outbursts contaminate a player’s overall quality of play, affecting subsequent points and match results

Jim is playing somebody whom he knows he can beat. But in this particular match he is down 4-3 in the first set and, from his perspective, playing rather poorly. At ad-out, after a long rally, he misses a relatively easy forehand (his strength) and goes down 5-3. Upon missing the forehand, Jim becomes incensed. He angrily screams to the Heavens, “God, c’mon. Let’s go.” But the scream has elements of extreme competitiveness in it. It has a different quality to it; not defeated or hopeless, but determined and competitive. Jim is absorbed in the match, pouring his heart out on every point, and challenging himself. As you watch Jim play the next point after this outburst you notice that he plays even more aggressively. You will not hear another outburst from Jim for quite awhile, probably not until there is another important point that he badly wants. 

In the above scenario, Jim is unaffected by his “passing” anger. Rather, the emotion is a reflection of his desire to play well and win, not of lasting disappointment and despair. In fact, Jim may even play better due to a rise in intensity, which makes him move his feet more aggressively and go for his shots. If he can maintain this level of intensity and focus throughout the match without having it get too high, he may play even better.

However, in most instances, emotional outbursts actually contaminate a player’s overall quality of play, affecting subsequent points and match results. In the final analysis, it boils down to the quality of the anger, which is either fueled by challenge or by mal-aligned expectations and despair. If it is the ladder of the two, the problem is no longer a psychological one. It becomes a physical issue. When players become angry and negative the body responds with a  “flight or fight” response sending a chemical known as cortisol to the brain, which creates muscle tension. And we all know what muscle tension does to our strokes. 

The ultimate question you have to ask yourself is whether your emotional reactions on the court, especially anger, hurts or helps your performance. If it is hurting your performance then you need to take steps to improve your reaction on the court. Identifying your negative self-talk, understanding your beliefs around errors and losing, and replacing these thoughts and beliefs with more productive ones, will improve your game. Of course, this takes of honesty and a willingness to focus on your shortcomings. Make a goal for yourself, to breathe and re-focus your energy on the next point in a practice match this week. 

The best mentality on the court is when players are so focused and absorbed in competition, having fun, and going for there shots, that anger becomes highly unlikely because of their involvement in the flow of their movements. As the pros often (though not always) demonstrate, errors are a natural part of any match. They don’t become overly preoccupied with their winning passing shots—unless it is a critical point—nor do they blow up on their missed opportunities. Their shots, points, and match results unfold over the course of the match and they are keenly aware how their composure and reactions impact the momentum of every match.  

When you hit the court take your high energy and competitiveness and channel it into every point. Keep the negative emotions out of the arena. When you get absorbed into the joy of hitting the ball and relishing the opportunity to challenge yourself, you will take your game to a higher level.

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