Mastering the Mental Game: Pickleball Timeout Guide!

PPR Certified Pro Joey Gmuer talking about what to do when nothing works in pickleball.

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Everyone was in this situation: nothing works, drops are too high or go to the net, drives fly out, even easy put aways are missed all the time. We know, it’s not like us, we can do better, but right now it all falls apart. We are mad at ourselves, but it does not help. We do not want to lose like that and put our partner down. What do we do?

Time out!
Of course we call a timeout (good call!). How do we spend it to our maximum advantage?

First of all, breathe! When at stress we start breathe poorly: irregular, short, fast, and shallow. Breathing deep and slow not only gives us better oxygen supply, it also reduces stress. There are many breathing techniques that allow you to manage stress. The most easy one is probably so called box breathing.

How to do Box Breathing
Breathe in, counting to four slowly. Feel the air enter your lungs.
Hold your breath for 5 seconds. Try to avoid inhaling or exhaling for 5 seconds.
Slowly exhale through your mouth for 5 seconds.
Repeat steps 1 to 3 until you feel re-centered.

Ok, we calmed down a bit, but still upset. What now?

Self talk
Is you self talk positive, neutral, or negative?

Usually, when we do mistakes we “punish” ourselves calling names, cursing, some people even slap themselves with a paddle! So when we do a lot of mistakes, self talk is almost always negative. That’s definitely not what we want, especially in difficult situation!

So how do we change it?
Try to be constructive: do not think about how you messed up, think about your opponents weaknesses and strengths, discuss them with your partner. [infographics with court, arrows and such]. Even if you did it before the match (which is highly recommended), revisit it with new fresh experience you just got. Talk strategy quickly: who to target, who to avoid, maybe change you game plan.

Not only you can come up with something really useful, it will also change your mood and attitude regardless.

Still struggle?
When under stress it is hard to collect yourself - so many things to think about! Try to focus on small basic things (footwork, watch the ball, bend your knees, get lower), ask your partner to remind you. You will be amazed, how focusing on small elements can help you not only with elements, but the whole game.

Switch it
And of course switch it! Try something new. Stacking (or reverse stacking) can help you cover your weakness and mess up your opponents plan. If you do struggle with drops, drive. If driving also does not help, try lobs!

Try to fully isolate one player. It will increase your focus and put pressure on your opponents. Maybe it is their time to be stressed!

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