Navigating the emotional highs and lows of pickleball, especially during those nail-biting moments of intense gameplay or the pressure-cooker atmosphere of tournaments, can be as much of a challenge as the game itself. But fear not, fellow pickleball enthusiasts, for you are not alone in your quest for calm amidst the storm.
Drawing from the collective wisdom of players who’ve faced (and overcome) their own on-court anxieties, let’s dive into a treasure trove of strategies to keep your cool and play your best game.
The Inner Game of Pickleball
First up, a nod to the timeless advice from ‘The Inner Game of Tennis‘ (available here), a resource that, while not pickleball-specific, offers invaluable insights into the mental side of racket sports. The core message?
Recognize you’re playing a game you love (pickleball, in our case), take deep breaths to relax, and don’t be too hard on yourself. Mistakes happen; they’re part of the game and, more importantly, part of how we learn and improve.
Accept and Redirect Nervous Energy
Sometimes instead of fighting feelings of nervousness, it’s worth acknowledging them and then redirecting that energy into your gameplay. Nervous energy can be transformed into focus and intensity on the court, fueling your movements and decisions with a sense of purpose.
Use deep, controlled breathing to steady your nerves, then visualize that energy flowing into your movements, enhancing your focus and intensifying your gameplay.
Use Effective Mantras
One player shares their go-to mantra: “Plant feet. Watch ball.” This simple phrase can work wonders in pulling your focus back to the basics, preventing distractions and grounding you in the moment.
And remember, breathing isn’t just for between points; conscious, big breaths can help diffuse tension, keeping you limber and ready for action.
Compete for Yourself
Another pearl of wisdom? Play for your own progress and satisfaction, not for the applause or approval of others. The true joy of sports lies in personal development, in the journey rather than the destination.
So, breathe through the pressure, and focus on enjoying the game and the gradual improvement that comes with practice and time.
Set Small, Manageable Goals
Instead of focusing solely on the outcome of the match, set small, achievable objectives for yourself. This could be something as simple as improving your serve accuracy, mastering a particular shot, or maintaining a positive attitude throughout the game.
These smaller goals are within your control and can provide a sense of accomplishment, regardless of the match’s outcome.
Follow Simple Rituals
Sometimes, it’s the little things that can bring us back to center. One player finds solace in walking to the back of the court and gently tapping the fence, net, or wall with their paddle—a physical act that serves as a mental reset.
Taking a moment before serving to deeply inhale and exhale can also refocus the mind and soothe nerves.
One Point at a Time
Finally, adopting a mindset that focuses on the present—taking the game one point at a time—can significantly reduce the overwhelm of competition. Whether you’re up against new players, seasoned veterans, or simply battling your own expectations, keeping your thoughts on the here and now prevents past mistakes or future anxieties from clouding your performance.
And if you find yourself straying from the fun and camaraderie that pickleball is all about, it may be time to step back, reassess, and remember why you started playing in the first place.
Advice for tournament anxiety
Tournament anxiety is a common experience, even for seasoned pickleball players. Here’s a concise strategy to tackle it head-on:
1. Prepare thoroughly: Beyond physical training, familiarize yourself with the tournament environment if possible. Knowing the layout, the type of balls used, and the court surface can reduce surprises and build confidence.
2. Develop a routine: Establish a pre-game routine that includes mental preparation, such as visualization and breathing exercises, to induce calmness and focus.
Visualize the court, the net, and the ball. Picture the surroundings to familiarize yourself mentally. See yourself executing perfect serves, strong volleys, and precise shots. Imagine moving confidently and responding to your opponent’s plays with agility and intelligence.
Between points, use brief moments to visualize your next move or correct a mistake from the previous point. See yourself executing the perfect shot.
3. Focus on what you can control: Concentrate on your effort, your strategies, and your reactions, rather than outcomes like winning or losing. This perspective shift can significantly reduce anxiety.
4. Stay present: Use mindfulness or grounding techniques to stay in the moment during matches, which can help manage overwhelming feelings.
5. Lean on your support network: Don’t underestimate the power of support from coaches, fellow players, or friends. Discussing your feelings can provide relief and practical advice.
To Sum Up
Whether it’s adopting a mantra, focusing on your breath, setting small, achievable goals, or simply giving yourself a mental “boop” to reset, finding what works for you is key to mastering the mental game of pickleball.
Embrace these strategies, and watch as your game—and your enjoyment of it—reaches new heights, free from the constraints of pressure and anxiety. Remember, at the end of the day, pickleball is a game meant to be enjoyed, a journey to be savored with friends and fellow players who share your passion. Keep calm and serve on!