1. Stretch Before Playing
When you first get to the courts and hear the pop pop pop of balls off paddles, it’s easy to get carried away and just jump on the court and start to play – but resist the urge. Warming up gets nutrient-rich, oxygenated blood to your muscles.
According to Harvard Health, a good warm-up should be between 5 and 10 minutes long and work all the muscle groups. Start slow, and then if you want, speed it up. Find what works best for you!
2. Warm Up With The Basics
Start at the kitchen, work your way back, and get your body used to the motions. Take a few practice serves from both sides. Try to work your forehand and backhand.
If you need a few specific recommendations, check out our article on our 7 favorite warm-ups for pickleball!
3. Stay Hydrated While Playing
Staying hydrated helps the heart work more efficiently by making it easier to pump blood throughout the body. How much water should you drink? Well, that depends on you and the conditions. A person who sweats a lot needs to drink more than someone who doesn’t.
According to John Batson, M.D., a sports medicine physician, “If you get thirsty, you’re already dehydrated.” Batson recommends weighing yourself before and after exercise to determine the amount of fluids you may need. For every pound you lose, you need a pint of water.
4. Remember To Breathe Between Points
This seems basic, yet sometimes, when we get tense or excited, we forget to breathe or at least breathe properly. Between points (especially when serving), relax and take a nice deep breath in from the diaphragm through the nose to bring in fresh oxygen, and then exhale slowly.
You’ll feel calmer and play better. I find this applies to daily life even when not playing pickleball.
5. Practice Staying In The Moment
Play one point at a time. Don’t harp on mistakes made earlier in the game. As Ted Lasso said, “Have a 3-second goldfish memory…” While a study from Oxford shows that goldfish have good memories, the idea is still sound.
Stay in the moment. The past is over; you can’t change it. The more you practice concentrating on the now, the better you become.
6. Stay Active Between Matches
This is especially important the older you get. It is common for muscles to tighten up, particularly the hip flexors and quadriceps in the front of the leg and glutes, hamstring, and calves in the back of the leg. Knees and ankles can also be culprits. Sitting can reduce circulation to our muscles and connective tissues, reducing the circulation of synovial fluid used to lubricate our joints.
The best solution is to stay moving and active between matches. Walk a bit, stretch. Put on headphones and bop around listening to tunes. Do what you can to stay active.
7. Spend More Time Each Week Doing Pickleball Drills
Drills can be a lot of fun and a great way to improve your game. Even doing something as simple as putting cones on the court and trying to hit them with your shots can be a great help.
If you’re new to drills or looking for new ones to add to your repertoire, we’ve got you covered. Our Training section has dozens of articles highlighting our favorite drills – “10 Pickleball Drills For Beginners” is a great place to start!
8. Remain Positive With Your Doubles Partner
For instance, avoid the word should. “You should swing this way instead,” or “We should try to be better at the kitchen.” According to Psychology Today, it actually decreases motivation.
It’s not productive at all to scold or roll your eyes at your partner when they make a poor shot. Steer away from being negative. Be positive with your partner with phrases such as “nice shot” or “we got this.” We all make mistakes on the pickleball court, so let your partner know you’ve got their back!
9. Play With A Newbie Or Somebody Below Your Level
Remember what it was like when you were first starting to play? Being friendly to newcomers to open play is an excellent way of building your local pickleball community. They will learn from your example, you’ll feel better, they will feel better.
Additionally, you might be surprised by what you learn by playing with someone less experienced. While you might have a higher DUPR rating, other players still have valuable info you can apply to your game!
10. Be Friendly To Your Fellow Pickleballer
First off, nobody wants to play with a person who’s being a jerk. Remember, for most people, pickleball is a fun social sport. Win or lose, be a good sport.
It’s always a nice touch to thank your opponents for playing with you. Finding common ground and being courteous to one another on the pickleball court is what keeps people interested in the sport and helps your local community thrive.
11. Cool Down after Playing
Returning to that article by Harvard Health, it’s ideal to spend between 5 and 10 minutes cooling down with slow movements after a workout. The most effective cooldowns use stretching exercises to relax and lengthen (that’s why they call it stretching) the muscles throughout your body, which help to prevent cramps and dizziness after extensive pickleballing.
12. Remember To Have Fun
For most players, pickleball is a social exercise – It should be fun! Fun is a state of mind that we often have control over.
For a bit of cheat code while on the court, just smile. Smiling alone will compel you and others to feel better on the court, even when the score isn’t in your favor. We wish everyone a Happy New Year in 2024!
