When we think about pickleball, there are three pillars that comes to mind which we developed a few years back; the mechanical, the strategic, and the athletic pillar.

The mechanical and strategic pillars focus on how and when to hit the ball and the athletic pillar emphasizes the synergy between body and mind. The mind is super important, but it's one-a-half of the athletic pillar, there's the other part of the athletic pillar, which is the body.

Your body supports and nourishes your mind thus a healthy, well-conditioned body enhances mental performance.

To enhance mind-body connection, consider these steps;

1. Physical activity: Engage in regular exercise to boost both physical and mental well-being. It could be focusing on strength training, mobility, or flexibility. What the exercise session does is that it uplifts your spirits and sharpen your focus.

2. Hydration, sleep and nutrition: Dehydration or lack of energy can impede your ability to concentrate and perform. Ensure you’re adequately fueled and hydrated to maintain mental clarity.

3. Manage expectations: If your body is not at its peak, it’s normal for your cognitive abilities to reflect that so be kind to yourself and adjust expectations accordingly.

If you’re new to physical training, begin with simple exercises like controlled chair squats or full-body workouts like getting up from a lying position. Walking is also an excellent low-impact cardio activity.

If you're already active, good for you, consider incorporating additional elements such as strength training or flexibility exercises.

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You can't control every event in your journey, but you can control how you respond. And control goes beyond the physical aspect to include a mental dimension too.

Sometimes when things happen to us in pickleball, we tend to externalize them by blaming external factors. The idea is, you can control how you react to those events to dictate the pace and outcome of the game.

Just like holding the reins of a wagon; it's up to you to steer it in the right direction. This mindset is crucial for maintaining perspective and not letting setbacks derail your progress.

Here are some practical steps to help you cultivate control;

1. Don't let in your mind: Whether it's the outcome of a game or external opinions, choose what you let into your mind. This decision shapes your mental landscape.
2. Constructive Processing: If scores do enter your mind, treat them as data points. They don't define you; they're just numbers.
3. Retrospective Adjustment: If a reaction occurs, apply perspective retrospectively. Recognize negative emotions and consciously steer yourself back to a balanced mindset.

Reflecting on my journey from tennis to pickleball, I've had my share of struggles with frustration and self-criticism. Listen to the full episode as I share with you how confronting my mental approach has transformed my interaction with sports and life in general.

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Will a smile help your pickleball game? While there might not be specific studies on the effect of smiling in sports, research shows that smiling can positively affect our attitude, calm our nerves, and enhance our overall well-being.

On this episode CJ Johnson shares a story from her visit to the BNP Paribas Open in Palm Springs, where she observed a match between Frances Tiafoe, the 17th ranked tennis player in the world, and Yosuke Watanuki, ranked 349th.

Despite the significant ranking gap and missing some shots, Watanuki's demeanor while playing was remarkable. The key highlights being;

1. Staying Positive: Watanuki entered the match with a big smile. Even when he missed a shot, he didn’t let it get to him. Instead, he kept that positive energy flowing, which helped him stay focused.
2. Engaging the Crowd: Normally, Tiafoe is the crowd favorite, but Watanuki’s genuine enjoyment of the game drew some of the crowd to his side. His smile made people appreciate his performance, showing how a good attitude can shift the atmosphere.
3. Enjoying the Game: Watanuki celebrated both his good shots and the ones he missed. This attitude allowed him to stay in the moment, which is crucial in a match.

In sports, maintaining a positive mindset can allow players to stay in the present moment, relaxed and focused.

Try to smile during your pickleball games, regardless of whether you make or miss a shot. Observe how this affects your mindset, you might find that it helps calm your nerves, improve your focus, and ultimately enhance your performance.

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