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Hello and welcome to Pickleball Therapy,
the podcast dedicated to

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your pickleball improvement.

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Specifically, it's the podcast
dedicated to your pickleball mind.

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My name is Tony Roig.

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I'm the host of your weekly podcast.

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It's a pleasure to be with you this week.

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This week, I'm going to be covering mental
pressure with you and talking about

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how to deal with mental pressure.

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It's something that happens to a lot of us
on the pickleball court, and being able to

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deal with it is going to definitely let us
play better and also just

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feel better out there.

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Then the other thing that I'm
going to be covering is in the RIF.

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I want to talk a little bit about
one of the matches that I was watching in

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the PPA this weekend,
PPA tournament, because I think there's an

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important lesson to be learned from that
match in terms of how we approach our

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games whenever we're dealing in a
competitive situation where we

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want to give ourselves the
best chance for success.

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As we get into the podcast, I want to make
sure that you know that we have

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an upcoming boot camp in March.

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I believe it's towards the end of March.

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It is going to be a three plus one,
basically three days of training, about an

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hour each day, and then one day of a
pre-boot camp, get together, have a

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conversation, get ready to
go, and things like that.

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I think you're going to find
it really helpful to your game.

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It's about helping you reduce the errors
in your game, be more consistent by

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understanding
better how to control your shots.

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So that's basically the boot camp, but it
has an impact on every aspect of your game

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because any problems that you have with
your shots will permeate your entire game.

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So be on the look out for that.

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If you're on our email list, you're going
to get an email about it,

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probably more than one.

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And if you're not on our email list,
what are you waiting for?

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Get on the email list.

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All right, let's dive into the main
subject of today, which is

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dealing with mental pressure.
And I was reminded of this.

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We're doing some camps this week
and last week, it's normal.

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I mean, you're having such a hard time.

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Your brain has no space because
there's so much pressure up there.

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And it reminded me of there's a quote by
the famous tennis player, Billy Jean King,

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where she said, The
good thing about pressure is that

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it lets you know that you care.

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That's a positive, right?

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Feel pressure means that
you care about the thing.

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The difficulty is, though, letting
pressure build up too much, right?

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If you have too much pressure on your
brain, then you're not having fun anymore

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for sure, and you're not able to perform
your best because there's no space.

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You're only so much space in your mind.

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And if your mind's feeling a ton of
pressure, you're just

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not going to do as well.

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So I want to share with you three
ways to deal with that, to deal with

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releasing the pressure
on your mind as you go.

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And then the idea is to...
Like a little...

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Like a release valve on a pressure Cooker,
same a thing, so that you don't have so

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much pressure that you just
can't deal with it anymore.

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So the first couple I'm going to give you
are mechanical, and the last one I'm going

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to give you is a strategic or a decision
you can make while you're playing.

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Mechanical meaning like
mechanical to your body, right?

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Still It's not a traffic pillar because
it's your body and your mind,

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but it's how you interact your body and
your mind to basically relax so that

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you can focus on what's going on.

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So the first one is
actually between rallies.

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Between rallies, there's nothing going on.

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Somebody's picking up the ball, maybe
somebody's figuring out what position they

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got to stand in, all that type of stuff.

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So you have a few seconds between rallies
that you can use to your advantage.

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And what you do there is you
basically just take a pause.

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You just to say, okay, I'm going to take a
pause here between rallies

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in order to allow your brain to reset.

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And you really want to get into a reset
mode in these situations

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where you're basically just letting
everything slow down for yourself.

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A couple of things you can do there is
some players, for instance, tap the

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paddle on the back of the fence.

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That's like a reset motion.

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The second one I'm going to give you in a
second relates to the first one, but

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another thing you can do on the
first one that has with breathing.

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You can do that, too, and I'll
talk about that more in a second.

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But another thing you can do is as simple
as taking the paddle out

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of your playing hand.

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Some players, they start playing, and
basically that paddle stays in that

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playing hand at a 10 death grip for
the full match or the full game.

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And that's going to just ratchet
everything up, or that's going to increase

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the pressure in your body and
the pressure in your mind.

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So taking the paddle out of your hand is a
way to just have a

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practice that allows me to just reset
myself and bring my

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the pressure I'm feeling down.

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Again, paddle tap on the
back of the net is fine.

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Just turning and facing back.

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You see some tennis players do that where
they basically turn back, face the back of

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the fence for a second,
and then come back around.

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It's like a reset, reset, reset,
bringing you back to neutral.

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The second one that you can also do during
breaks, but it's very specific,

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has to do with breathing.

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And what you're going to do here is
there's different types

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of breathing techniques.
You can do the...

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There's like a seal breathing
technique where you basically...

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It's not quite holding your breath, but
breathing in at a certain tempo,

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holding it for the same amount of time,
and then breathing out at a certain tempo.

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So it's basically like a three or four
count in, hold for a three or four count,

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and then release for a three or four
count, and then repeat that once or twice.

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That's one technique.

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The other technique is the
one that my co-head coach, C.

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J.

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Johnson, shares with all of our campers,
et cetera, which is essentially the Lamaze

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technique, which is one big breath in,
hold, and then two push out.

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So you basically push and push.

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So one big breath in.

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We can do it now and give you
a little moment of relaxation.

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So it's one big breath in, and then push
out a little bit, and then push out big.

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And the key here is the second push.

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The second push is where you
really release everything.

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So let's try it again.

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So big breath in, then a little push, and
then a big push, and then you let it go.

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We go ahead and do the seal one, two.

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Basically, I'm going to do
basically a three-count in.

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Once it's I'm going to hold for three, and
then I'm going to release for three.

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Like that, it times it.

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And that breathing, any breathing, these
two techniques or any other technique you

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want to use, it allows you to focus on
something other than the

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shot I just missed, the shot my partner
just missed, the thing that just happened,

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the score that was called wrong, the
outfall that was disputed, whatever.

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Whatever the thing is
that's causing us pressure

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or causing us distraction from
being able to play our best.

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So breathing allows us to take
our mind off of that, focus on the

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breathing and the breathing technique,
and that then again resets

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us and slows us down.

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Then the third technique I'm going to
share with you has to do with adopting

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a different approach for a moment.

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Let's say that in the situation I was
dealing with specifically or that I was

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witnessing, we had to do with a player who
was trying to hit third shot drops on

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their words, and they
just weren't working.

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And that happens.

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That's just normal.
Sometimes it's just not working.

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They were going deeper than the player
wanted, into the net,

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whatever, things like that.

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So what I suggested to that player was the
next time they were on the serve side,

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just drive the ball.

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And I'm not saying you have to drive it
like crazy, hit it 10,000 miles an hour.

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But instead of just trying to continue to
hit the same shot that's not working right

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now, change because what happens is this,
you're trying to get this one shot down.

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You're like, okay, I'm going
to just keep hitting the shot.

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You keep on squeezing and tightening and
squeezing and squeezing and squeezing

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and just trying to get it perfect.

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It makes it harder.

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It actually makes it harder to execute the
shot because you're just so

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hyper-focused on getting it perfect.

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So instead, you come off of it.

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You just take a break from
it, do something different.

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The other advantage of driving the
ball is that you let off some steam.

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You're your body relaxes because
you're fully swinging your paddle.

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It's a little more fluid motion than
trying to hit a precise third shot drop

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shot, which requires a little more...

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It's more scalpel-like.
The other one, you're just going.

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And then you just relax a little
bit by just letting your body go.

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Now, if you're going to do that,
let your partner know that you're going to

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try something different,
and that way they're on the same page.

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Another thing you can do that I've done in
the past is, say I'm trying my

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and my thirds are falling short.

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I'm trying to be too precise.

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It's like, give myself more space with it.

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So I float them some.

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And even if they get a bollied
or attacked, it's not a big deal.

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I let my partner know, Hey, listen, hang
back with me for a second because I need

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more space on my thirds
right now just to get going.

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Then I start hitting him higher and more
widen my shot range so that I can take

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some pressure off trying
to hit that perfect shot.

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Consider that when you're playing.

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If you're feeling a lot of stress Press on
a shot or you're missing, say you're

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trying to hit a fancy serve, you have a
complicated serve and it's not working

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right now or a complicated return to
serve, go to a more

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basic form of the shot.

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Just take some pressure off what you're
working on or work on the shot you

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regularly use because it's not working
right now, rather than keep on just

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hitting your head against
that rock of you or that wall.

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Those are three things you can
use to release the pressure.

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And then before we get into the RIF,
there's a quote that I like,

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and I'm going to paraphrase it.

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It's from Alan Watts.

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He's an American philosopher from, I
believe, not I believe,

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from the '60s time frame.

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And he's a hippy philosopher guy, but I
like his thinking about

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dancing, Lies to Dance.

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And he talks about basically the mistake
that we make sometimes is we

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take things too seriously.

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That can happen with things that are more
serious than pickleball,

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but even in pickleball, we
sometimes take it too seriously, take

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the thing that's happening to heart.

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And just remember that
life in general is a dance.

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That's what Alan Watts suggests.

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The key is just to dance
the dance a little bit.

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But certainly, pickleball is.

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Pickleball is definitely...

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It's supposed to be a fun activity.

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It's supposed to be a game.

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Enjoy it.

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Enjoy the dance of it, both the good steps
and times you step on your

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partner's toe, figuratively.

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And just remember that you're in a dance,
and don't take things too

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seriously and let the thing flow.

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You're going to hit great shots and
you're going to hit crappy shots.

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That's just part of the deal.

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All right, let's jump into the RIF.

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Before we do, I want to give a shout
out to our friends at Pickleheads.

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One of the challenges of play
these days is organizing play.

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It can be a pain, and also it gets
complex sometimes while you're there.

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And what I mean by that is players
want to put their paddle certain ways.

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Players aren't happy with their
game set up and stuff like that.

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So Pickleheads, they've been known
historically more for

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doing places to play.

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So they took over placesoplay.

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Org, which was a USA pickleball
site for finding locations.

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But they've gone beyond that.

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Now they have some free tools
that help you organize the play.

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And so I'll give you a quick example.

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Say you're doing open play and you want to
take away some of the

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internal politics and even figuring out
who's going to play with who and

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next match and things like that.

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The app handles all that stuff,
and it's very fluid.

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If someone gets there 30 minutes after you
start it, you just put them in the

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rotation and the app takes over and it
matches everybody based on trying to get

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the best match as possible
and sends players out to play.

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You don't have to worry about the paddle
stuff anymore, and it just takes a

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lot of pressure off the situation.

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It's certainly worth checking out.

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So if either you're currently organizing
play or you're interested in setting up

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some groups, I would check them out, try
their round-robin format, and I

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think you'll like the way it works.

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If you have any feedback for us,
obviously, always send it to us at the...

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You can send it to us at
therapy@betterpickleball.

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Com.
And that's at pickleheads.

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Com, and I'll put it
down in the show notes.

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Check it out.

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Good group over there trying to do their
best to help us

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keep playing in the social format.

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All right, on the RIF, I want to talk just
for a couple of minutes about

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how we approach games from a strategic
standpoint, from a competitive

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strategic standpoint.

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And this is something that
I've seen is a trend for...

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They're one of the best
teams in the world.

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They're pretty much always the number two
seed in their tournaments, and they're

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pretty much always in the finals.

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This is Anna Bright and Rachel Rohrbacher.

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The only team better than them is Anly
Watters and Katherine Parenta, the number

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one seed and the team that
wins most of the finals.

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It's going to be tough.
It's always going to be tough.

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In the last episode, we talked about
we shared Anna Bright's great framing

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after the game, and that's awesome.

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I love that way of looking at pickleball.

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If you haven't checked
it out, check it out.

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Check out that episode.

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But what I noticed is what happens
sometimes to Anna and Rachel

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is that they go off script.

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And that's okay sometimes, to be creative
and have fun and things like that.

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But when you're playing and your objective
is to give yourself the best chance for

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success, if you have a
formula that's working, something

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that's working well, stick with it.

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And if you want to check
it out, check out in...

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It was game two
where Anna and Rachel were down

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towards the end of the game, but
they're making a definite run.

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They're putting a ton of pressure
on Anna Lee and Katherine.

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They're coming back,
they're doing their thing.

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Everything's working.
They're clicking everything.

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Everything is Clicking,
clicking, clicking.

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And then I believe the score
was 9-10 when this happened.

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So at 9-10, Anna goes for an Ernie.

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Ill-advised Ernie takes
her out of formation,

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breaks the formation of the team, breaks
the rhythm that they had going into that,

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they lose that rally, side out,
and they end up losing the game.

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Now, obviously, I can't tell you for sure
that had she not done

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that, they would have won.

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But that's not the point of this.

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The point of this is
you want to give yourself the best chance

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to win in those situations when
you're playing competitively.

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What I would suggest to you is that I can
tell you that when you see

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players in a rhythm
doing a thing that's working,

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and all of a sudden, inexplicably, they
change that and they could do something

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else, it oftentimes doesn't work out for
them because there's

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no reason to have done it.

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In this case, it's an ernie, but
there's several other things you can do.

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Like throwing up a lob when
everything else is working great.

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You're doing the
strategy A, and then all of a sudden

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you throw in a lob or you do something.

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I'm going to try a flick attack.

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Again, this isn't a competitive setting.

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Why do that?

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If you want the best chance for success,
if you have a formula that's working, you

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stick to That's how I got the formula.

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The flip side of it is not the flip side.

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The two coins are discipline on one side,
creativity and being

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imaginative on the other side.

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There's nothing technically
wrong with being creative, right?

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But if you, again, best chance for success
and something's working, you want

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to be disciplined in that situation.

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And you're welcome to watch.

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Look it up.
It's on the PPA Pickleball website.

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It's the finals of the Mesa Cup.

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There's another time that happened I don't
remember right now exactly when it

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happened, but it was a similar
a thing where they're in rhythm.

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You can see it.

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You can see that they're in rhythm,
several rallies in a row, and all

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of a sudden, Mpz lop out of nowhere.

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And that was not necessary because
everything was working in the

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other with what they were doing.

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So when you're playing, and again, I
repeat again, competitive type of setting,

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not when you're
having fun and having a good time.

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That's all.
Do your stuff.

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Have a good time.

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But when you're playing competitively,
you're playing in a league or you're

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playing in a tournament, you're playing
in something like that, think about that.

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Ask yourself, if I'm in a rhythm, let
me stick to the rhythm.

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Let me stick to the game plan and not
vary from the game plan

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just because I feel like whatever I'm
doing, because I want to do it in

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a competitive competitive setting.

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Anyway, so that's a concept for you on
chances for success that I thought was

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timely given the
tournament this past weekend.

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All right, that's this week's podcast.

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If you have a minute to rate and review
the podcast, that would be awesome.

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00:17:14,200 --> 00:17:17,335
I haven't checked this week, but I
haven't heard from anybody in a while.

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It'd be nice to know you guys are
still out there and enjoy the podcast.

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And that's one way to both A, let us know,
and B, let other players know the value of

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the podcast and help us reach
as many players as we can.

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With that said, I hope you guys have a
great rest of your week and weekend, and I

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will see you in the next
episode of Pickleball Therapy.

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See you.