In our training sessions with students that enter the 5.0 level, I am accused of repeating over and over again the following message:
“Amp down! Pickleball is NOT an Avenger sport!”
In The Avengers, our superheroes meet power with power. In our 5.0 and professional pickleball world, athletes that come through the Coaches Corner are instructed intensely to incorporate the “art of the heartbeat” into their skills (a diagram will soon follow)! Gaining the skill associated with the art of the heartbeat is precisely what takes a player off a typical metaphorical plateau (i.e., a progression stop!) from 4.5 to 5.0 skills. In accomplishing this, the game goes into slow motion. In a simplistic way, we look at this as the heart rate going from 180 to 67 and again to 180 (if needed) – at will.
Pro Tip: Control your heart rate! Amping up for the kill shot or aggressive play is akin to a heart rate jumping instantly up to 180 beats per minute and reacting with intense haste. Fluctuating from 180 to 67 and back to 180 if needed – is THE strategy in high-level performance. Study this diagram with INTENSITY – and read on …
Hand Battle Addiction 🚫🤼♂️
Hand battles are like a drug in 4.0 pickleball! While it is true that a hand battle draws a crowd, creates a media frenzy, and fans love them, they DO NOT WIN RALLYS! Handbattles are statistically problematic. Before sharing statistical evidence, let me advance some vitally important definitions coming out of the Coaches Corner:
- An attack: In the Coaches Corner, we define an attack as “a strategically placed shot” and a “consciously competent placement of the ball,” period!
- Speed up: While a speedup shot CAN be an attack, our early statistical measurements differentiated this by observing where the ball was hit at the time of speeding it up. Generally, a speedup of a ball below the knees is NOT strategic, regardless of placement – but rather a foolish statistical decision with a known probability of outcomes.
- The General Statistic: 67% of the time, the team that sped up the ball loses the rally!
Let’s return to my ad nauseam statement to our in-training 5.0 athletes of “Amp down! Pickleball is NOT an Avenger sport!”
Pickleball vs. The Avengers 🦸♂️🦸♀️
In an Avenger movie, we see our heroes meeting power with power. Punch Tony Stark, and he’ll punch you back! Pickleball, however, can be defined as a sport that demands a “turning the other cheek” skill set (a martial arts level training – for another blog post, for sure). Imagine teaching that concept to the Hulk!
Unlocking the Art of Amping Down ⚡️
“But I say unto you … whosoever shall smite thee on thy right cheek, turn to him the other also” (see Matt 5:39). Of course, the “turn to him the other” also comes from that salient wise advice from a good parent. Whatever the source, if you amp up, your heart rate hits that all-too-frequent, seemingly impossible calm-down capability of 180 beats per minute (i.e., an uncontrollable rage where regrets are inevitable). RESULT: When the heart starts pumping, pickleball Hulk, “Amping down” to 66 with a purposefully placed reset, and controlling the tempo for the eventual rally win, seems impossible. Read that sentence again after reviewing the image above and paying particular attention to the calm middle with a “defensive” neutralizing shot, followed by an “offensive” purposeful placement shot, followed by a smooth section of “patience” in the middle waiting again for that “offense” to kick in with another strategic shot – and rinse and repeat until victory!
The Science of Emotional Regulation, Mental Resilience, and Conflict Resolution 🧠💪🌟
At the Coaches Corner, in 5.0 and professional skill training, we focus on the science of emotional regulation, mental resilience, and effective conflict resolution skills applied within the context of playing the game – and every rally. But first, let’s explore some of the valuable techniques and approaches supported by recent peer-reviewed research that we used to build out our pedagogical approach to teaching:
- Emotional regulation: As a pickleball athlete, it’s crucial to manage your emotions effectively to respond appropriately to different situations on the court. I feel like saying, “Duh, right!?” While the argument is logical, putting emotions into check takes work. Focus on developing self-awareness, practicing mindfulness, and using cognitive reappraisal to control your emotions (Gross, 2015; Tamir & Ford, 2012).
- Sports psychology techniques: Incorporate sports psychology techniques into your training regimen to enhance your mental game. Visualization, goal setting, and relaxation exercises can help you manage stress and maintain focus during matches (Weinberg & Gould, 2014; Orlick, 2015). These techniques will enable you to stay calm and composed under pressure, allowing you to make better decisions on the court. Again, “Duh, right!?”
- Mindfulness and meditation: Regular mindfulness and meditation practices can help reduce stress, increase self-awareness, and improve emotional regulation (Kabat-Zinn, 2003; Creswell, 2017). By training your mind to be present and non-judgmental, you’ll be better equipped to handle conflicts and challenges during pickleball matches without impulsiveness.
- Conflict resolution: Effective conflict resolution skills are vital for pickleball athletes, especially when playing doubles. Develop active listening, empathy, and practical communication skills to approach conflicts constructively and maintain a positive team dynamic (Fisher & Shapiro, 2005; Wilmot & Hocker, 2010). This will reduce the likelihood of further escalation or adverse outcomes that could impact your performance on the court.
- Positive psychology: Embrace principles from positive psychology to cultivate resilience, positive emotions, and personal strengths. Incorporate gratitude exercises and focus on your accomplishments to maintain a balanced emotional state (Seligman, 2011; Lyubomirsky, 2008). This approach, introduced from a different angle as a critical virtue in a previous blog post, will help you respond more effectively to challenging situations and boost your overall performance in pickleball.
By incorporating these techniques and strategies into our training routines, our athletes are well on their way to developing the mental and emotional skills necessary for high-level pickleball performance. Remember, key components are staying calm under pressure, managing emotions, and resolving conflicts effectively. Adding even more to the scholarship above will demonstrate how serious we are at helping our athletes conquer the “Amp down! Pickleball is NOT an Avenger sport!” In addition, I have learned that in pickleball, as in many aspects of life, the discovery of guiding principles from the literature can be valuable for individualizing positive improvements as players seek to elevate their game. Note to Self: This gives room for another blog post on helping coaches identify with athletes’ “individual learning styles.”
Necessity, Proportionality, and Precaution: Borrowing from Law Enforcement 🚓🔍
Adding to the science above, I take the principles of necessity, proportionality, and precaution from law enforcement and international law to help our aspiring athletes learn the art of resetting the ball and slowing the game down—while having a blast doing it!
- Necessity: Like a law enforcement officer deciding whether to use force, pickleball players need to know when to switch up their strategy (Schinke et al., 2018). Players must recognize the need to slow down and regain control when opponents slam the ball at lightning speed. By focusing on resetting the ball and changing the pace, players can keep the game fun and unpredictable while making it harder for the opposing team to maintain their advantage.
- Proportionality: In law enforcement, proportionality means responding with just the right amount of force. In pickleball, this means finding the perfect balance between power and finesse when facing off against aggressive opponents (Macquet, 2009). Instead of trying to outdo the other team’s speed and strength, players can keep things exciting by slowing the game down with soft shots, dinks, cross-court pressure, and even well-placed lobs (an increasing phenomenon with professionals lately). This forces opponents to switch up their strategy, allowing players to have fun and stay in control.
- Precaution: Precaution is all about anticipating potential challenges and taking measures to minimize risks in law enforcement and on the pickleball court. To keep the game enjoyable and engaging, players should be ready for opponents’ sneaky tactics and have the plan to counter them (Fletcher & Sarkar, 2012). By practicing the art of resetting the ball and slowing the game down, proper placement, strategic set-up shots, and watching not just the ball come off the opponent’s paddle but the trajectory, velocity, and direction of the hit coming off YOUR teammate’s paddle to adjust court position accordingly (all “play-book” elements coming from our statistical analysis), athletes can stay one step ahead of their opponents, while maintaining a calm, playful approach during high-pressure situations.
Unlocking the Ultimate Pickleball Potential: Amping Down in a Flash ⚡️🏆
In conclusion, applying the science of emotional regulation, mental resilience, and effective conflict resolution along with the principles derived initially from law enforcement—necessity, proportionality, and precaution—can help pickleball athletes up their game strategically by amping down purposefully! In addition, by mastering the skill of resetting the ball and slowing the game down, players can more effectively control the tempo, strategically counter their opponents’ tactics, and ultimately enhance their overall performance—all while enjoying the thrill of the game! This is to say, learn the art of amping DOWN in a nanosecond – the 180 Avenger heart rate, a “rage” rate that becomes an addiction in hand battles, to the calmness and control of a resting 67 heart rate, a strategy and artful skillset that comes through “perfect practice” in neutralizing, placing and strategically attacking – is a baseline passionate, purposeful voice in the Coaches Corner!
References:
Creswell, J. D. (2017). Mindfulness interventions. Annual Review of Psychology, 68, 491-516
Fisher, R., & Shapiro, D. (2005). Beyond reason: Using emotions as you negotiate. Penguin.
Fletcher, D., & Sarkar, M. (2012). A grounded theory of psychological resilience in Olympic champions. Psychology of Sport and Exercise, 13(5), 669-678. https://doi.org/10.1016/j.psychsport.2012.04.007
Gross, J. J. (2015). Emotion regulation: Current status and future prospects. Psychological Inquiry, 26(1), 1-26.
Kabat-Zinn, J. (2003). Mindfulness-based interventions in context: Past, present, and future. Clinical Psychology: Science and Practice, 10(2), 144-156.
Lyubomirsky, S. (2008). The how of happiness: A scientific approach to getting the life you want. Penguin.
Macquet, A. C. (2009). Recognition within the decision-making process: A case study of expert volleyball players. Journal of Applied Sport Psychology, 21(1), 64-79. https://doi.org/10.1080/10413200802575759
Orlick, T. (2015). In pursuit of excellence: How to win in sport and life through mental training. Human Kinetics.
Schinke, R., Papaioannou, A., Maher, C., Parham, W., Larsen, C. H., Gordin, R., & Kavoura, A. (2018). Sport psychology as a profession and a science: A comprehensive integrative perspective. International Journal of Sport and Exercise Psychology, 16(1), 1-13. https://doi.org/10.1080/1612197X.2016.1250808
Seligman, M. E. (2011). Flourish: A visionary new understanding of happiness and well-being. Atria Books.
Tamir, M., & Ford, B. Q. (2012). When feeling bad is expected to be good: Emotion regulation and outcome expectancies in social conflicts. Emotion, 12(4), 807-
