Australian Open Weather Delays: The 90-Second Tennis Reset Players Use

This week in Melbourne: a live case study

The Australian Open always teaches a fresh lesson about weather and nerve. This week rain arrived fast and forced outside courts to stop while play continued under closed roofs. One vivid snapshot came on January 21, 2026, when play was suspended across many courts, then resumed indoors, and Cameron Norrie returned to finish the job after an hour on hold, as detailed in the ATP report on Wednesday rain delays. Whether you coach a high school team or you parent a hungry junior, that moment is the essence of the modern game. Tennis is not only forehands and miles per hour. It is the skill of restarting.

This article breaks down the elite “restart routines” players use when weather flips the conditions and momentum: box breathing with an extended exhale, tactile anchors that stabilize feel, cue words that point attention, and first three points mini goals that rebuild match rhythm. We will turn each into a simple script you can practice this week. For a fast pre-point routine that complements this, see our 60-second reset ritual.

Why 90 seconds works

A long stoppage jolts the nervous system. Heart rate drifts down, muscle temperature drops, and attention gets scattered by logistics and chatter. When play resumes, the brain must switch from waiting to hunting. A 90 second reset is long enough to downshift stress, re warm the body, lock in one technical feel, and preview the first three points. It is short enough to avoid overthinking.

Think of it as four short dials you can tune: physiology, feel, focus, and plan. The dials turn in order, and each dial has a proven tool.

• Physiology dial: controlled breath settles the autonomic system so you can sense the ball and accelerate when needed.
• Feel dial: a tactile anchor re establishes the racket ball relationship.
• Focus dial: a cue word trims attention to what you can control in the next swing or step.
• Plan dial: a mini plan for the first three points protects serve or return while you assess how the court and ball changed.

Part 1: box breathing with an extended exhale

Most players have heard of box breathing as four counts in, four counts hold, four counts out. For weather restarts we lengthen the exhale to six counts, which is a proven way to nudge the body toward calm readiness. Here is the exact pattern and why it helps.

• Inhale through the nose for four counts. This sets the rhythm and expands the rib cage.
• Hold for four counts. This brief pause creates a stable platform for a slow release.
• Exhale through pursed lips for six counts. The longer exhale recruits the parasympathetic response, which lowers heart rate and frees up fine motor control.
• Repeat for three to five cycles. That is less than 45 seconds total.

Tips for juniors and parents:

• Count with a finger tap on your thigh. It keeps the tempo steady and adds a tactile anchor.
• Coach cue: “Quiet mouth, soft eyes.” A relaxed jaw often signals a better flow state.
• What to avoid: noisy mouth breaths or overfilling the chest. Keep it smooth and sub maximal.

When to use during a weather stop:

• First 30 to 45 seconds after the umpire announces the restart time.
• After you pick up the racket and before you step onto court.

Part 2: tactile anchors that protect feel

A tactile anchor is a small, repeatable action that recreates racket feedback. It is the bridge from the bench to the baseline after a delay. Choose one and train it daily so it becomes automatic.

Great options:

• String snap and slide: place the pad of your index finger on the main strings and slide down to the sweet spot. Feel the resistance, then snap the string bed with a light flick. Do it twice. Purpose: wakes up finger pressure and face awareness for volleys and returns.
• Throat pinch and shoulder roll: pinch the racket throat with thumb and index finger, roll both shoulders back, then set your ready position. Purpose: resets posture and grip pressure before serve or return.
• Toe edge press: in your tennis shoes, press big toe and the outside edge of the foot into the court for one second to feel the tripod under each foot. Purpose: cues a lower center of gravity for first step speed.

Build your anchor in practice by pairing it with a single shot. For example, two string snaps before every return game in practice sets. The goal is not superstition. The goal is a consistent sensory cue that shortens the time from restart to ball feel.

Part 3: cue words that aim attention

Under stress the brain loves to widening focus and ask unhelpful questions. What if the ball is heavy now. What if the court is slick. Cue words cut through the noise and point attention to one controllable action.

How to build a cue word:

• Keep it one or two words.
• Make it actionable, not evaluative. “Lift” beats “Do not miss.”
• Tie it to a shot family.

Examples that work in Melbourne conditions:

• Serve: “Up and over.” Puts the brain on upward toss lift and full finish.
• Return: “See, split.” Vision first, then a crisp split step on the opponent’s toss.
• Baseline neutral: “Body through.” Encourages a full move through the contact on a damp, slower court.
• Defense: “High and heavy.” Promotes margin and depth when balls pick up moisture.

Write your two cue words on athletic tape on the throat of your racket. When the rain stops, you do not hunt for motivation. You read the plan.

Part 4: first three points mini goals

The first three points after a long stoppage often decide the rest of the set. Courts feel different. Balls may be swapped. Opponents also guess about timing. A three point mini plan prevents roulette.

Choose one goal from each column before you walk back out.

• Serve goals: 70 percent first serves, aim body then wide, no second serve double faults, kick to backhand at 30 30.
• Return goals: get two returns deep middle, chip block first serves, favor crosscourt on neutral balls.
• Rally goals: play through the big targets, three balls to the middle third before changing direction, build with height over the net tape.

Write it down. Say it once to yourself. Then play.

The between point script for the restart

Here is a simple script for the first two games after a weather delay. It fits within the time rules and keeps your attention narrow.

• On the bench, 45 seconds: three cycles of 4 4 6 breathing while you towel off. String snap twice. Read the two cue words on your racket.
• Walk to the baseline, 15 seconds: one shoulder roll per side, two toe edge presses, one shadow stroke with full finish.
• Between points, 20 seconds: eyes to strings for three seconds, breathe in for four and out for six, say the cue word once, glance at where you want the next ball to land, then step in.

That is your 90 second reset in action.

Drills that make the reset automatic

You do not rise to the level of your intentions. You fall to the level of your training. Build the reset like a serve. Repetition and constraints. For broader planning, learn how to turn match data into a weekly plan.

1. Rain switch drill

• Setup: two players and a coach or parent with a timer and a towel.
• Action: play a first to four games set. At a random point the coach shouts “rain.” Both players must put rackets down and sit for 60 seconds. When the timer hits zero, each player has 90 seconds to complete the reset script and play two games. Track first serve percentage and unforced errors in those two games.
• What it trains: fast downshift and a measurable standard for execution.

2. Cold ball restart

• Setup: keep one can of balls in the shade or a cooler. At the rain call, switch to the colder can.
• Action: play one service game with the colder balls after the delay.
• What it trains: adjustment to slower, heavier ball feel and the value of the “body through” cue.

3. Cue word ladder

• Setup: write six cue words on cards. For each point after a pause, the coach flips a card and the player must apply it for that point only.
• Action: if the player forgets or uses a sentence instead of a cue, replay the point.
• What it trains: brevity and trust in the plan.

4. Anchor accuracy test

• Setup: after the 90 second reset, feed five neutral balls to the backhand corner. The player executes the tactile anchor first, then must land four of five balls past the service line with net clearance above the tape by at least one racket head.
• What it trains: translating feel to a repeatable depth window.

5. Parents’ role play

• Setup: a parent plays the role of the environment. During delays they ask distracting questions. “Do you want a banana, should I text your coach.”
• Action: the player responds with a single sentence. “I am on my reset.” Then returns to the script.
• What it trains: boundary setting and economy of thought.

6. First three points challenge

• Setup: after any delay, set a mini target such as 2 of 3 returns deep middle or 3 of 3 first serves in. Keep a whiteboard by the bench and record pass or fail.
• What it trains: score pressure on restart execution.

You can track these in OffCourt. Off court training is the most underused lever in tennis. OffCourt unlocks it with personalized physical and mental programs built from how you actually play.

Gear and logistics that shorten the restart

Pros are ready because they plan for the restart. Build a small kit and a simple routine.

• Dry grip in a sealable bag, plus a spare. Swap at the restart. Moisture raises grip pressure and kills racket head speed.
• Small towel and a light beanie. Keeping the head warm during a cool pause preserves muscle temperature. In warm conditions use an ice towel instead.
• Socks and a plastic bag. If the delay is long and your socks are damp, change them. The plastic bag helps you slide the dry socks into snug shoes.
• Two labels on your bag: cue words and first three points menu. When the coach or parent hands you the racket, the plan is visible.
• Warm up mini script: 10 quick air squats, 10 pogo hops, four shuffle sprints of 5 meters, then two shadow serves at half speed and two at full finish.

Weather policies and practical implications

The Australian Open uses a five point Heat Stress Scale that triggers cooling measures and, at the highest level, halts outdoor play and closes roofs on the main courts. The thresholds and breaks are explained in this breakdown of the AO Heat Stress Scale explained. For broader context on how heat rules shape preparation, review our WBGT heat rule guide.

Two practical implications for players and coaches:

• Delays tend to cluster in the late afternoon when heat or storms build and again in the evening when rain cools the courts. Build your food and hydration plan with a buffer. Pack an extra 500 milliliters of water and an extra carbohydrate source.
• Court speed and ball flight will change after a storm or roof closure. Expect a slightly slower court and a heavier ball. That is why “high and heavy” and “body through” are good day two cue words.

Case study patterns from this week

Across the grounds you could see three restart patterns that separated players who handled the delays from those who felt adrift.

• The two look back: players who glanced at the scoreboard and checked the last two points before the delay were less likely to chase low percentage shots on the very next ball. They respected the match story.
• The owner mindset: players who spoke a plan out loud to themselves or to a coach before re entry tended to hit their targets faster. The plan was something like “two first serves body, then go heavy middle.”
• The clean first step: players who did a clear split step and first step after the opponent tossed or struck the serve regained timing sooner than those who bounced down the line loosely.

None of this is talent. It is a practiced reset.

The 90 second reset, step by step

Copy this checklist and keep it in your bag.

1. Sit tall, towel off, and do three cycles of 4 4 6 breathing. Soft jaw, quiet eyes.
2. Tactile anchor twice. String snap and slide or throat pinch and shoulder roll.
3. Read two cue words written on your racket. Say them once under your breath.
4. Preview the first three points. One serve target, one return intention, one rally target.
5. Stand up, do two toe edge presses, shadow one forehand and one serve with full finish.
6. Walk to the line. Eyes down your target. Play.

Coaching notes for teams and parents

• Standardize the reset in team practices. Start sets with it. End sets with it. Players should be able to run it without you. For a complementary framework, use our 60-second reset ritual.
• Build a restart scoreboard. Track first serve percentage and unforced errors in the two games after every artificial delay you call. Post the monthly leaders.
• Parents can help by handling logistics during delays so the player keeps their head clear. Refill bottles and swap towels, but avoid chat about opponents or weather. Hand the racket back with the cue words visible.

Common pitfalls and simple fixes

• Overstuffed plans: if your mini plan has five tactics, you will use none. Fix it by choosing one serve and one return goal only.
• Negative cue words: “Do not miss” directs attention to the net and the lines. Replace it with “Big window,” which points to height and depth.
• Rushing the first ball: restart adrenaline tricks players into going line too early. Force yourself to hit the first rally ball to the big target, the middle third, then change direction.
• Forgetting the feet: if timing feels off after a delay, listen for your shoes. Quiet shoes often mean flat feet. Use the toe edge press and a louder split step.

A smarter way to prepare

If you coach or parent a junior who wants to play past the local level, formalize restart training. Set three weekly drills. Record first serve percentage, return depth, and first three points win rate after delays. OffCourt makes this easy. Pair this reset with the way you turn match data into a weekly plan.

The finish

Weather does not beat players. Disorganization does. This week in Melbourne showed that match quality after delays belongs to the players who can land on a simple, rehearsed routine. Teach the 90 second reset. Breathe 4 4 6, anchor your feel, speak a cue word, and play a three point mini plan. Start in your next practice and track it for a month. The first time your player walks back on court after a delay and holds at love, you will know it worked.