Tennis for brain health? The neuroscience of precision, strategy and flow

“Tennis has always been more than a game to me — it’s a mental chess match, a test of your reflexes and a chance to lose yourself in the moment. Everything else disappears when you’re out there on the court, and that’s what I love about it. It keeps your brain sharp, your body moving and your spirit alive.” — John McEnroe, Professional Tennis Player

By Paul Wright, MD, Senior Vice President and System Char, Neuroscience Institute, Nuvance Health

Tennis is more than a game of physical endurance and skill; it’s a sport that profoundly engages and shapes the brain. From the intricate choreography of footwork to the split-second decision-making required on the court, tennis activates a symphony of neural processes.

Let’s explore how this dynamic sport can influence cognitive function, emotional health and brain plasticity.

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1. Reaction time and neural processing speed during tennis enhances brain health

In tennis, a ball can travel at speeds exceeding 100 mph, leaving players with fractions of a second to respond. This demands extraordinary reaction times and enhances the brain’s ability to process sensory information rapidly. The visual cortex, responsible for tracking the ball, works closely with the motor cortex to execute precise movements. Over time, these repeated actions refine neural pathways, improving overall cognitive processing speed and reaction time.

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2. Strategic thinking and problem-solving during tennis boosts brain health

Tennis is as much a mental game as a physical one. Players must anticipate their opponent’s moves, adapt strategies mid-match and think several steps ahead. These tasks engage the prefrontal cortex, the brain’s decision-making and strategic planning hub. Regular play strengthens this area, potentially boosting problem-solving skills in everyday life.

“The beauty of tennis is how it challenges every part of you. It’s not just about hitting the ball; it’s about outsmarting your opponent, performing under pressure and pushing your limits. That’s why I’ve always believed tennis is the ultimate test, and it keeps teaching you, no matter how long you play,” McEnroe said.

3. Tennis requires hand-eye coordination and motor skills

Tennis relies heavily on hand-eye coordination, integrating the cerebellum, which fine-tunes movement, and the parietal lobe, which processes spatial awareness. Every serve, volley and backhand fine-tune these systems, enhancing motor control and precision.

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4. Finding flow state and focus during tennis

Tennis offers the perfect conditions for achieving a “flow state,” a psychological term for fully immersing in an activity. During intense rallies, players often report losing track of time and becoming entirely focused on the game. This state, driven by dopamine and norepinephrine, improves concentration and heightens awareness.

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5. Stress reduction and emotional resilience from tennis

The rhythmic nature of tennis, punctuated by moments of high intensity, triggers the release of endorphins, the brain’s natural mood elevators. Regular play can lower cortisol levels, reducing stress and anxiety. Additionally, the competitive nature of tennis teaches players to manage setbacks, building emotional resilience over time.

“Tennis teaches you resilience like nothing else. No matter how badly the last one went, every point is a chance to start over. That mindset doesn’t just help you win matches; it shapes how you handle challenges off the court, too,” McEnroe said.

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6. Brain plasticity and lifelong learning from tennis

Learning and mastering tennis techniques at any age promotes neuroplasticity, the brain’s ability to form and reorganize connections. For older adults, this can delay cognitive decline and enhance memory. For younger players, tennis fosters the development of critical neural networks during formative years.