It’s completely normal to feel nervous during pickleball tournaments. Just think about it—you’re facing people who are probably just as jittery as you are! Whether you’re just starting or have some experience under your belt, managing nerves is often the deciding factor between winning and losing. So, how can you calm yourself and bring your best game to the court, even when the pressure is on?
Here are some practical, unique strategies to help you keep your cool during pickleball tournaments.
| Practical Tip Summary | Check Off |
|---|---|
| Accept and normalize your nerves. | ✔ |
| Develop a pre-match ritual. | ✔ |
| Focus on patterns and win one point at a time. | ✔ |
| Create a “negative energy reset” routine. | ✔ |
| Use deep breathing with intentional exhales. | ✔ |
| Release tension by taking the paddle out of your hand between points. | ✔ |
| Communicate and stay lighthearted with your partner. | ✔ |
| Use a note card to remind yourself of key focuses. | ✔ |
| Slow down and add height to your shots. | ✔ |
| Accept mistakes and reset quickly. | ✔ |
1. Acknowledge and Normalize Your Nerves
First things first, accept that being nervous is part of the experience. Tournament nerves are proof that you care.
It’s not about eliminating nervousness completely but learning to play with it. Acknowledge it, tell yourself, “It’s okay to feel this way,” and focus on what you need to do next.
Our Pro Tip: Visualize your game plan the night before to feel prepared and confident.
2. Create Your Own Pre-Match Ritual
Having a simple ritual before the match can help ground you and give you a sense of control. Some people touch the back fence with their paddle, visualizing it as a way to discharge all negative energy.
You could also repeat a simple affirmation like “next point” or take a slow walk along the baseline while breathing deeply. Find a routine that makes you feel centered and repeat it before every match.
Our Pro Tip: Listen to music or a podcast. Create a playlist of songs or listen to a motivational podcast that pumps you up or helps calm your mind before a match.
3. Focus on Patterns and Play One Point at a Time
Often, nervousness comes from getting lost in the bigger picture—thinking about winning or losing, how far you need to go, or who’s watching. Instead, break it down. Dayne Gingrich, a Senior Pro, emphasizes pattern recognition.
Find the patterns that work against your opponents. Don’t aim for big, flashy shots—stick to patterns that bring steady results, like targeting your opponent’s backhand or hitting consistently down the middle.
Focus on winning one point at a time. When you step on the court, ask yourself: What’s the purpose of playing? It’s not just about winning, it’s about playing your best game and enjoying it.
Our Pro Tip: Carry a small notebook in your bag where you jot down effective game patterns you’ve noticed in the past.
4. Develop a “Negative Energy Reset” Routine
Instead of focusing on negative energy, think about actively bringing positive energy into your game. After each point—whether you win or lose it—create a simple reset routine to recharge your mindset. For example:
- Take a deep breath and smile. Smiling can help release tension and give your brain a positive cue.
- Use a keyword or affirmation like “next,” “focus,” or “strong” to remind yourself of your purpose.
- Tap your thigh or lightly stomp your foot as a signal that you’re resetting and ready to move forward.
Another great option is to visualize a mental “reset button.” Imagine pressing it after each point to start fresh. This kind of routine signals to your brain that you’re ready for the next challenge and helps keep you in a positive, proactive mindset.
See what one of the top pickleball pros has to say about handling tournament nerves:
5. Deep Breathing with Intentional Exhales
It’s a simple, yet often underutilized tool: breathing. Many players get caught up with the adrenaline of a match, and their breathing becomes shallow, which increases anxiety. Focus on deep, intentional exhales.
Inhale deeply, and as you exhale, push all the air out of your lungs in two distinct pushes. This helps reset your body and mind, slowing your heart rate and calming your nerves.
Our Pro Tip: Combine deep breathing with rhythmic counting. For instance, inhale for a count of four, hold for a count of two, and exhale for a count of six.
6. Take the Paddle Out of Your Hand
When the point ends, take the paddle out of your playing hand and let your arm hang loosely. This helps release physical tension that builds up during matches, especially in your forearm and hand.
You’ll be surprised how much calmer and more relaxed your grip will feel when you go back to the next point. A relaxed grip means better control, which in turn leads to better shots.
7. Communicate with Your Partner—Even Lightly
If you’re playing doubles, communication with your partner is vital. It’s not just about strategy but also keeping each other mentally in the game. Give paddle taps, smile, share a small joke—even when you miss a point.
When you and your partner keep it light and encouraging, it helps reduce nerves. Every time you high-five after a mistake, you remind yourselves that it’s not the end of the world.
Our Pro Tip: Agree with your partner on a positive code word or phrase to use throughout the match, such as “reset” or “calm.”
8. Use a Note Card for Mental Focus
Bring a small note card or even write on the side of your paddle. List three or four things that you need to focus on, like “breathe,” “target backhand,” or “communicate with partner.”
During matches, it’s easy to get overwhelmed by the noise in your head, especially if you’re tired or the game isn’t going well. Having a physical reminder of what to do next helps bring you back to the task at hand.
Our Pro Tip: In addition to focus points, write down a short-term goal like “win two consecutive points” or “execute two successful dinks in a row.”
9. Slow Down and Add Height to Your Shots
Nerves can make you rush, leading to poor shot choices. If you find yourself speeding up or being inconsistent, consciously slow your game down. Add height to your shots, especially your returns.
The extra height will give you more time to get into position, reduce unforced errors, and control the pace of the game.
10. Accept Mistakes and Move On
Mistakes are inevitable in pickleball. Every time you miss a shot, try to physically turn towards your partner or the center of the court. This movement serves as a reset and lets your partner know you’re still in the game mentally.
Turning away from your partner can convey frustration, while facing them can signal, “I’m here, let’s get the next one.” It’s about staying present and moving forward, one point at a time.
The next time you step onto the court for a tournament, remember that nerves are part of the journey. Lean into them, find small ways to reset, and remember—play your game, have fun, and see where the chips fall. 🏓
