If you’ve ever played pickleball and suddenly found yourself unable to get a serve right—maybe even struggling to get the ball over the net consistently—you’ve probably encountered the dreaded “serving yips.” It can feel almost like a cruel joke: something that used to be automatic and effortless becomes an insurmountable challenge, and the more you try to correct it, the worse it seems to get.
But here’s the thing: the yips are totally normal, and they’re a problem that many athletes face at some point in their careers, regardless of the sport. The good news? There are practical, effective strategies to get you back on track and serving confidently again.
Step 1: Recognize and Accept the Yips
The first step in overcoming the yips is simply acknowledging that it’s happening, without being too hard on yourself. The yips aren’t a reflection of your skill level or ability—they’re just a temporary glitch. Recognize it, and give yourself permission to go through the process of working through it.
Sometimes, just changing your mindset about the yips can make a huge difference. Instead of viewing it as a failure, see it as an opportunity to learn, reset, and grow. You’re not alone—many athletes, from tennis pros to golfers, experience similar issues.
Step 2: Reset Your Mental Game
A big part of overcoming the yips is mental. Many players experience anxiety or overthinking that makes their movements stiff and unnatural. To combat this, try resetting your mental approach to serving.
- Mindfulness and Relaxation Techniques: Taking a few deep breaths before each serve can do wonders. Find a pre-serve routine, like bouncing the ball once or taking a deep breath, and stick to it. This routine will help calm your mind and signal your body to relax.
- Visualization: Close your eyes and imagine yourself successfully serving. Picture the ball hitting the sweet spot of your paddle and landing perfectly in the service box. This kind of positive visualization helps reset your mind to focus on success rather than fear of failure.
Many players recommend reading “The Inner Game of Tennis,” which provides excellent insights into managing the mental aspects of any sport, including pickleball.
The Inner Game of Tennis by W. Timothy Gallwey offers timeless strategies for mastering self-doubt and achieving peak performance through mental focus, making it a powerful guide for any sport.
Step 3: Experiment with Technique Changes
One of the most practical ways to tackle the yips is to change up your serving technique. Sometimes, breaking the mental rut requires a shift in focus, and experimenting can be just the thing.
- Switch to a Drop Serve: Instead of tossing the ball up, let it bounce and then serve. A lot of players have reported that changing to a drop serve eliminated the yips almost instantly because it gave them more time and took away the rush.
- Change Your Grip or Stance: If you’ve been using a traditional stance, try an open stance or adjust your grip slightly. This small shift can help take your mind off the pressure of serving and refocus it on the new technique.
- Simplify Your Serve: Dial back your power and focus purely on getting the ball in. Aiming for consistency rather than power can help reset your muscle memory. Once you’re comfortable again, you can slowly add back the pace.
- Push Your Thumb Towards the Target: Coach Lee Witwell suggests a great tip: focus on pushing your thumb toward the spot you want the ball to go. Many players look up too soon, eager to see where their shot is headed, instead of watching the ball hit the paddle. By focusing on the contact point and guiding the ball with your thumb, you stay focused on your side of the court and gain better control for a more accurate shot.
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Step 4: Practice, but with a Purpose
Practice is obviously crucial, but it’s not just about repetition—it’s about purposeful practice. Here are some effective ways to practice overcoming the yips:
- Drill, Drill, Drill: Grab a bucket of balls and head to an empty court. Drill your serves without the pressure of a match. Some players like to listen to music while doing this, which helps them stay relaxed and focus more on their body movements than their thoughts.
- Bounce Serve Practice: Let the ball bounce before you serve. This reduces the anxiety associated with the timing of a traditional serve. Once you’re comfortable, you can transition back to the regular serve.
- Small Goals and Celebrating Progress: Instead of expecting perfection, set small, achievable goals. Celebrate when you hit three serves in a row without a yip, then extend that to five. Each small success helps rebuild your confidence.
Step 5: Build a Positive Mindset
One of the biggest challenges with the yips is the frustration that comes with it. It’s important to cultivate a positive mindset, reminding yourself that your ability as a player is not defined by this temporary setback.
- Focus on the Fundamentals: Instead of worrying about whether or not you’ll miss, focus on things like your stance, grip, and swing. Think of your serve as an opportunity to execute a smooth motion rather than as a high-stakes shot.
- Support System: Connect with fellow players, coaches, or even friends who have been through similar experiences. Hearing their stories of overcoming the yips can be both encouraging and enlightening.
3 Player Tips and Tricks
The pickleball community is full of players who have faced the yips and come through with some fantastic insights:
- “Take a little off your serve”: Just focus on getting it in. Once you’re consistently serving, you can start dialing up the power.
- “Mindlessly rip serves for a few games”: Sometimes it’s aiming too carefully that creates the problem. Just go for it—give it 110% power and stop worrying about precision.
- “Focus on the ball, not the outcome”: Keep your eyes on the ball all the way through the swing, and don’t lift your head until after you make contact. Overthinking placement can cause the dreaded yip.
Remember, dealing with the yips is not easy, but with the right mindset, supportive techniques, and persistent practice, you can move past it and get back to enjoying pickleball.
The yips may feel overwhelming, but they are also an invitation to improve your mental game, discover new techniques, and, ultimately, become a more resilient player.
