From 5-1 down to victory – how to make a comeback in tennis

You’re 5-1 down. Your opponent feels like they’ve already won. But Mark Horton knows how to flip the script – and it all starts with your mind…

When you’re down by a big number in the second set of a tennis match, it feels like the walls are closing in. Each point seems more important than the last, and it’s easy to slip into a negative headspace. But here’s the good news: you’ve been competitive the entire match, meaning you have what it takes to turn it around. Let’s talk about the mental reset you need, and how to focus on each point to claw your way back, just like I did in a box match a few months ago.

1. Embrace the Moment – It’s Not Over Yet

First things first – stop thinking about the score. It’s tempting to fixate on the fact that you’re 5-1 down and let the frustration get to you. But here’s a simple truth: every match has swings. Tennis is unpredictable, and the beauty of it is that you can still come back, point by point. All you need to focus on is the next ball.

Start by accepting where you are. Acknowledge the score, but don’t let it define how the match will end. Instead of thinking, “I’m losing,” shift your mindset to, “I’m still in this.” The moment you start playing to win points instead of avoiding losing games, you’re already mentally stronger.

This shift in thinking gives you the freedom to fight. When you stop fearing the loss and start embracing the challenge, that’s when you’ll see a change in how you approach each point.

2. Break It Down – One Point at a Time

At 5-1 down, the idea of winning six straight games might feel impossible, but focusing on the next point? That’s manageable. Here’s where you need to compartmentalise. You’re not trying to win the whole set right now. You’re just trying to win this one point.

Channel your energy into every shot, focusing on consistency. Don’t try to force winners or go for shots you’re not comfortable with. Instead, go back to what has kept you competitive so far – playing solid tennis. You’ve been in every game; it’s just been a matter of missing those key points. The difference now is that you’ll approach each point with fresh intention and focus.

Mentally reset after each point. Whether you win or lose it, take a breath, wipe your racket strings, and move on. Don’t dwell on mistakes, and don’t get ahead of yourself if you win a couple of points in a row. Stay in the present.

3. Lean on Your Strengths

This is the perfect time to remind yourself of what you do best on the court. Maybe it’s your serve, your forehand, or your ability to play consistent defense. Whatever your strength is, lean into it.

Start to construct points around your strengths and find ways to dictate the rallies. If your forehand is your best shot, look for ways to set it up. If you’re great at rallying and grinding down opponents, make them work for every point. The key is to put the match on your terms, rather than reacting to what your opponent is doing.

By focusing on your strengths, you’ll feel more in control and confident as you start chipping away at that lead. Plus, it can help disrupt your opponent’s rhythm – they might feel comfortable playing with a lead, but when you start using your weapons effectively, you can quickly turn the tables.

4. Stop Thinking About the Outcome – Stay Present

It’s so easy to get caught up thinking about the end result when you’re in a tough situation. “What if I lose?” “How embarrassing will this be?” But these thoughts don’t serve you. They pull you away from the only thing you can control: this moment, this point.

Here’s a trick: when those negative thoughts start creeping in, acknowledge them but don’t let them stay. Replace them with a simple mantra like, “One point at a time” or “Stay in the moment.” This can help drown out the noise and keep your mind focused on the task at hand.

Remember, your job isn’t to win the next five games in a row. Your job is to play the next point as well as you can. The rest will take care of itself.

5. Reset Your Body Language

How you carry yourself on the court can either fuel your comeback or hinder it. When you’re down, it’s easy to slump your shoulders, walk slower, or show frustration in your movements. But here’s a secret: your body language can actually influence how you feel mentally.

Start by standing tall. Walk with purpose, even if you just lost a game. Keep your head up, shoulders back, and breathe deeply. When you project confidence through your body language, it sends a message not only to your opponent but to yourself.

Your body and mind are connected. By resetting your posture and maintaining positive body language, you can shift your mindset and keep yourself in a competitive, focused headspace.