We’ve all had one of those days—your drops aren’t dropping, your serves are sailing, and you’re ready to apologize to everyone you’ve ever partnered with.
So what do you do when you’re in a pickleball slump? I looked through tons of real player conversations and gathered the best advice from people who’ve been there.
But this isn’t just mindset fluff—you’ll also get concrete, technical tips to help dig yourself out mid-game.
1. Laugh It Off (Yes, Really)
Sometimes the best thing to do is lighten up—because tension is the enemy of feel.
“When it’s all going wrong, I joke around, call it my warm-up game, and move on.”
Technical Tip:
Tension creeps into your grip first. Loosen your paddle grip (aim for a 3–4 out of 10 on the tightness scale). A relaxed grip = softer hands, better resets, and smoother dinks.
2. Dial It Back
If you’re forcing shots, swinging harder, and still missing, stop. Breathe. And cut your effort in half.
“I scale back to 70% and just focus on getting the ball back in play.”
Technical Tip:
Slow down your backswing. Use a shorter, more compact stroke—especially on third shot drops and dinks. Less movement = fewer moving parts = more control.
3. Fake the Confidence—Until It Feels Real
Confidence isn’t something you wait for—it’s something you act out, and eventually it starts to feel real.
“I walk out like I’m confident, even if I’m not. It helps loosen me up.”
Technical Tip:
Start your game with three safe, reliable shots—a soft return, a conservative third shot, and a dink. Build rhythm. Confidence follows execution, not just mindset.
4. Strip It Down
Get back to basics. Stop chasing heroic shots and just aim to keep the ball in play.
“I ditch the spin, power, and trick shots and just reset everything.”
Technical Tip:
Aim middle. It’s the safest target and removes the mental pressure of precision placement. Middle shots also create confusion between opponents—and you don’t have to win the point, just keep playing it.
5. Turn the Day Into Practice
You may not win today—but you can work on something.
“If I’m playing terribly, I pick a shot to drill in-game—like resets or third shot drops.”
Technical Tip:
Pick one shot that gave you trouble—like your third shot drop—and repeat it deliberately every time you get the chance.
6. Build Your Own Reset Ritual
When you’re spiraling mentally, a reset ritual gets you back to neutral.
“I touch the fence with my paddle to ‘release’ the last point. It helps.”
Technical Tip:
Use cue words like “reset,” “soft hands,” or “next point” between rallies. Physically reinforce it with a breath or movement (tap paddle, adjust hat, etc.). These rituals break the pattern of frustration.
7. Let Go of What People Think
You’re the only one thinking about your mistakes. Seriously.
“Everyone else is too busy thinking about how they played to care about your bad shots.”
Technical Tip:
Focus on your footwork, not your feelings. When you’re worried about what others think, your mind drifts—but your feet don’t lie. Lock in on split-stepping before every shot, staying low, and getting into position early.
The more you move with purpose, the less room your mind has to spiral. Let your body do the talking—and your movement remind you: you belong on that court.
8. Pick One Thing to Improve
Narrow your focus to one part of your game—then commit to it for the session.
“If my resets are off, I make that my goal for the day.”
Technical Tip:
Stack reps with intentional repetition between points. After a rally, if the shot you’re working on didn’t come up naturally—or you flubbed it—quickly shadow swing that shot once or twice while resetting. This creates muscle memory in real time, without needing to leave the court or break the flow of play.
9. Step Away to Recharge
Sometimes you don’t need a fix—you need a break.
“If I’m really in my head, I sit out a game, grab water, and reset.”
Technical Tip:
Use your break to do a quick movement reset:
- Shake out your arms and legs.
- Stretch your shoulders and wrists.
- Do a short breathing cycle: inhale for 4 counts, hold for 4, exhale for 4.
Your body and brain are more connected than you think.
10. Change the Vibe
If your mental energy is dragging you down, shake it up—literally.
“I play better with music. It helps me stay in a good headspace.”
Technical Tip:
Not into music? Try changing your warm-up. Start with five minutes of slow-motion dinks or hand-feed drills before your next open play. Build focus before competition hits.
Everyone Has Bad Days—Including You
There’s no magic fix—but there are smarter ways to ride it out. Most players say the same thing: just keep showing up.
“I go play the next day and just try to do one thing better. That’s how I climb out of it.”
Pickleball isn’t about perfect performance every time. It’s about resilience, learning, and knowing that even your worst days on court can push you toward better ones—if you respond with the right mindset and the right tools.
