Today we dive into a topic that resonates deeply with many of us: the journey over the destination, and how our approach to it can significantly impact our enjoyment of the game.

In our quest for improvement, there's a pervasive trend: rapid progression promises. We've all seen them—programs promising to elevate your rating from 3.5 to 4.0 in just 30 days. These promises sound enticing but often set us up for unreasonable expectations and rob us of the joy found in gradual progress.

The Growth and Fulfilment of the Journey

If you were hiking a mountain, would you want to skip the journey and magically appear at the summit? The answer is likely no because the hike itself is where the real beauty lies. It's in the sights, sounds, and experiences along the way.

Similarly, in pickleball, it's easy to become fixated on reaching a specific rating or winning a medal. But in doing so, we risk missing out on the joy of playing, improving, and connecting with others.

As you work on your game, remember to celebrate small victories. Perhaps your volleys have improved, or your serve is stronger. These are the flowers and trees along your hike. Even if you never reach the metaphorical "top," the experiences and memories you gather along the way are what truly matter.

In this episode I'll also share with you about a tournament I participated in and observed an undercurrent of stress among players and I'll tell you why I think you shouldn't let the pressure of competition overshadow the fun and camaraderie of the sport.

Check out our upcoming Strategy Lab and join the Better Pickleball Academy for the competitive play series.

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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.

Join our email list; https://betterpickleball.com/

Stay confident and perform at your best prepare with this play guide; https://betterpickleball.com/prepare-to-play/

Podcast episode on controlling how you respond; https://betterpickleball.com/237-why-are-you-upset-mindset-shifts-for-competitive-play-in-pickleball/

Tony's favorite workouts; https://www.youtube.com/watch?v=v8CDeZurWmQ&list=PLRe6hjjhF-o4F-8QyurfoW0RM8_664o_T

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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Our Spring Bootcamp happening now; https://betterpickleball.com/spring-bootcamp/

See you inside the Pickleball System; https://betterpickleball.com/system/

Check out our resources section; https://betterpickleball.com/resources/

Pickleball System Spring Boot Camp starting on March 27th; https://betterpickleball.com/march-bootcamp/

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.

Learn about SwingVision App and track progress with automated start, scoring and line calling; https://swing.vision/r/betterpickleball

We had the pleasure of featuring a pro pickleball player, Richard Livornese Jr., in this special episode. It will be interesting to listen to the discussion, not just about the mechanics of the sport, but the mental journey that accompanies it.

Richard shares insights about his pickleball journey which began four years ago during the COVID pandemic. Despite his achievements, Richard, like many of us, faced moments of doubt and frustration.

In this episode he discusses the mental challenges he faced, including the pressure of expectations and the pursuit of success in pickleball.

His turning point came in 2023 after a series of unexpected losses. This led him to explore stoicism and mental resilience, which transformed his approach to the game—and life.

Whether you're a seasoned player or just starting your pickleball journey, there are valuable takeaways from Richard’s experience.

If you're curious about exploring Stoicism further, Richard and I discussed a few resources that might interest you:

• Podcast: "Stoicism on Fire" offers digestible insights into Stoic philosophy and how it can be applied to modern life.
• Book: "The Untethered Soul" by Michael Singer, although not strictly Stoic, provides valuable guidance on understanding your inner thoughts and achieving emotional freedom.

Check out Richard Livornese, Jr. on Instagram: https://www.instagram.com/richard_pickleball/ and YouTube

Join us for the March Bootcamp; https://betterpickleball.com/spring-bootcamp/

This week, let's dive into a concept I stumbled upon through an insightful video featuring a psychologist from Duke University. She introduces the idea of the "learning space"—the journey from not knowing to knowing.

Picture two dots on a board, one representing ignorance and the other knowledge, connected by a squiggly line. This "learning space" is where growth happens and, interestingly, where frustration resides.

Frustration is part of growth and is the single emotion that dominates the learning space. But here's the twist—those who thrive in their journey are the ones who embrace it.

Now, why should you embrace frustration? Because it signifies movement. It indicates that you're transitioning from not knowing to knowing, inching closer to your goals.

The learning space in pickleball, and life in general, is dynamic. As you conquer one aspect of pickleball, another challenge emerges. Imagine first struggling with scoring, then tactics, and onwards. The cycle of not knowing and knowing perpetually shifts, ensuring endless opportunities for growth.

Unlike a sedentary lifestyle, pickleball's challenges build your mental muscles, preparing you to tackle life's adversities with strength and grace.

Be well!

Open play can be interesting with players of varying skill levels playing and enjoying the game together. But that's not always the case when dynamics of it set in and players advance in skill; exclusivity sneaks in and can lead to less inclusive play.

In this episode we discuss the state of play in terms of how players at different levels interact with each other. This arose from our state of play event that we had a couple of weeks back.

Here's the thing, we have more control over things than we may think and we do a couple of things when it comes to social play to help that such as;

1. Trying to keep an open eye for dedicated players in lower-level courts and inviting them to join your group. Nurture a supportive community while working on specific aspects of your game.
2. Step into the shoes of those playing at different levels by playing with them – it’s a great way to foster inclusivity.
3. Become an organizer to mix different levels of players. Online tools and resources can simplify the process of organizing inclusive events and ensure everyone feels welcome and valued.

And then I'm going to share with you a personal story about progress and taking a step back in terms of your journey as a pickleball player.

Join our email list to get notified about the March open play event; https://betterpickleball.com/ or check out the event here; https://betterpickleball.com/spring-bootcamp/

Find online tools and resources on Pickleheads; https://www.pickleheads.com/

Bookmark episode; Mental Warmup: Prepare to Play Your Best; https://betterpickleball.com/1525-mental-warmup-prepare-to-play-your-best-bookmark-episode/

'The good thing about pressure is that it lets you know that you care.' Billy Jean King. The difficulty comes in when you let the pressure build up too much that it spills over into our hobbies and sports, including pickleball.

It's perfectly normal for players to start feeling pressure in terms of their performance but not to the point where you're not having fun or can't function anymore.

Here are three ways to release pressure and help you stay focused and relaxed on the court;

1. Between-Rally Pauses; A simple yet effective way to reset between rallies using brief pauses to take a mental step back. This allows your brain to slow down and it could be in form of paddle tap or removing the paddle from your hand to reduce tension and allow your body and mind to relax.

2. Breathing Techniques; Focusing on your breath can help shift attention away from stressful thoughts and bring a sense of calm. In this episode I explain to you two techniques you can try to that bring focus and calmness.

3. Change Your Approach Strategically; If a particular strategy or shot isn’t working, it might be time for a tactical change. For instance, if you’re struggling with your third shot drops, try driving the ball instead. This switch not only relieves pressure but can also improve your rhythm.

In the RIFF I share with you why sticking to a successful formula during competitive play maximizes your chance of success, using an example of a PPA match that happened during the Mesa Cup.

Anna Bright's great framing after the game; https://betterpickleball.com/232-anna-brights-positive-perspective-win-or-lose/

Upcoming boot camp in March; https://betterpickleball.com/march-bootcamp/

Get on our email list; https://betterpickleball.com/

Check out Pickleheads website; https://www.pickleheads.com/

Have a feedback? We'd love to hear from you; therapy@betterpickleball.com

See you in the next episode!