-1- The 3.5 Cucumber Guru for Pickleball Newcomers “After all, one has to be a Cucumber before becoming a Pickle!” Phil Rowan Creative Spirit and Lead Jokester firstname.lastname@example.org www.pickleballcukes.com (under construction) 248-214-2016 Introductory Lesson Plan with 6 Drills for “Cukes” Information and an invitation for potential adherents to the fastest growing sport in American: PICKLEBALL! The purpose of this tutorial is to describe the basic structure and dynamics of my four week, 2 hour/session Pickleball training course designed for entry level players. The admittedly detailed instructions below are provided with the hope recipients will be able to appreciate the nature of the program, as well as eventually teach it themselves. The overall philosophy is to involve players (called “Cukes”) in the program before they have developed the damaging habits of spinning, slicing, chopping, cutting, excessive lobbing, and the disabilities called “banging” and “wandering”. This course has two specific phases. The first phase is to teach the three basic strokes found in any typical beginning pickleball point: 1) The Serve, 2) The Return of Serve, 3) The 3rd Shot Drop. The second phase takes place during the two scheduled 15 minute hydration breaks at the end of each hour. This is the time to discuss health in general, nutrition specifically, importance of hydration an hour before competing, the need for 15 minutes of non-bouncing stretches, strategy, sportsmanship, -2- scoring, court etiquette (especially protocols and assumptions when making line calls) along with the history of Pickleball (including the story of the mythical dog, “Pickle”). I prefer to teach in multiples of four students per class as the drills described below work best when all four positions on the court are filled. No need for diagrams, a video is attached demonstrating the teaching points and methods for the 6 specific drills. There is little reference to the “dink game” in my course (and no need). One exception is found in Drill #6 Mini Matches to 6 with an explanation and a brief demonstration of dinking. Cukes need to understand dinking is initiated as a result of a well executed 3rd shot drop. Dink drills, strategies, and other more intricate aspects of the game, however, are the subjects of a specialized course for advanced players (those with a certified USAPA 3.5 skill rating or higher with tournament experience or aspirations), known as the “So, You Want to Get Really Pickled?” class. There is a “Potential Cuke Evaluation” form attached. When completed by an applicant, it will be useful in deciding whether there is a good ‘fit” for this program. Remember, the course is strictly limited to newcomer/beginners. I always hope for at least one Cuke in each class to have developed 3.0/3.5 player skills by the end of the course. As a result. they would then be ready to be evaluated for certification and inclusion in USAPA’s national database of members’ skill ratings. The course fee is $20/session for four students ($15 if eight), and is paid in advance. Such a financial commitment tends to focus the Cukes’ attention, and demonstrates a desire to improve their playing skills. Any unused portion of a deposit would be refunded, or credited toward any subsequent classes. Recommended Drills for Introducing Pickleball to Cukes: Drill #1 Breaking the Ice (10 minutes): For familiarization with the ball and paddle, have the students simply bounce a ball with just their paddle. This goes along with simultaneous introductory remarks to explain what is planned for a regular first training session of which the following is a shortened version. a) Don’t suggest any competition or the importance of a continuous string of bounces. Some will find this exercise easy, others not so much. Some will keep count of the highest number of bounces anyway. Without suggesting it’s of interest, get a fix on those players with bounces in excess of 30. Those Cukes will more than likely be among the highest achieving players. b) For more of a challenge, have them do another bounce routine, but this time alternating between face heads as they hit (show them). If you wish, give them a demonstration of hitting a ball against a wall and then “catching” it in the air with just the paddle. It’s a cool looking move, though of no value directly in games, but it does suggest excellent paddle control. c) Silence is golden during drill time. Cukes need to store their questions for later. Hopefully they will be answered in the course of the exercise itself. d) Not much time for discussion using the scheme envisioned here lasting only an hour. Hopefully a longer session can be scheduled so Drill #6 Mini Matches to 6 can be fully utilized. e) I have found scoring protocols are a common early struggle and a source of frustration for Cukes. Just ignore it early on, focusing instead on the three basic strokes as described. It is explained and applied, however, during Drill #6. -3- Drill #2 Going to the Wall (10 minutes): From 8 feet (tape on floor) have the students strive to reach a goal of 10 consecutive strokes forehand, and again separately with the backhand. Record the highest score. To qualify, the hit must be above the “apparent” net line taped on the wall. If possible, have the line actually be 40” straight across, not the standard 36”/34”/36”. a) Introduce Dave Weinbach’s rule, “Respect the Net!” (my Rule #1). By that, he means two things. First, it is far better to hit a bad shot OVER the net, than a good shot INTO the net. Second, the net is actually a friend when on defense at the Non Volley Zone (“NVZ”) line. It protects the lower body. Stay at the line, retreat if necessary under pressure, but regain the NVZ line ASAP. b) If the students seem to be enjoying and benefiting from this drill, add an additional step. Hit twenty consecutive shots alternating between forehand and backhand. c) If there is any frustration at this task, reveal the secret of the “illegal” elevated net line, and tell them they’re sure to do better with a real net. Drill #3 Cross Court Serving (10 minutes): Have diagonally opposed players take turns serving to each other which allows all four players to remain active. Describe and demonstrate the type of serve they are to learn. It is a straight forward, basic style sometimes referred to as the “bowling ball swing”. Simple, but without variation (that is for later). The ultimate goal is no more than one error per day! a) Repetition is the heart and soul of teaching at this level. Stress that the serve merely starts the point, and is not suitable for scoring on a reliable basis. This is NOT tennis. b) Demonstrate an efficient, traditional profile. Use a full back and forward underhand swing. The server should be located midway between the center line and side line (NOT at either end of the serving box). I prefer they not step or move forward at all. That keeps them from developing the habit of “wandering”. c) The odd and often confusing limitations of the NVZ (the “kitchen”) needs to be explained. The difference between volleying and a bounced rally (which cancels the importance of the NVZ) is difficult for a Cuke to understand in the beginning. They need to understand it is not an area filled with wet cement, and need not be treated as such when a return bounces. d) This is the point at which Rule #2 is explained: “If you’re not right in front of a line, YOU ARE IN THE WRONG PLACE!” e) Of all the persistent problems beginners exhibit, the most common is “wandering”. Stepping over the baseline into “no man’s land” (the area between the baseline and the NVZ line) following a serve is unwise as it exposes the receiver’s feet to attack, and often results in a forced, awkward half-volley return. For some reason, beginners tend to creep forward (“wandering”) after serving. To make matters worse, they then stay there, never advancing to the NVZ line as they should have been attempting to do all along. -4- f) Therefore, the final move after each serve is for the player to step BACK out of their service stance, and remain solidly behind the baseline. This technique will also keep them from charging forward to volley the opponents’ return of serve, thereby violating the two bounce rule. As a safety matter, Cukes charging forward after a short return is far better than awkwardly backing up. [As a side note: Mention should be made about one of the “curses” of Cukes competing against similar players during rec play. It entices the server into violating Rule #2. Most beginners consistently hit “short” returns of serve. Therefore, the unwitting server gets in the poor habit of sneaking forward in anticipation of such a return, and thereby becomes a “wanderer”. Therefore, invite advanced “guest” players to participate when Drill #6 is underway. They will challenge the Cukes to play better with proper deep returns. This is an example of the well known advantages of playing “up”. It is very important over time for Cukes to be challenged by arranging such matches.] Drill #4 Cross Court Return of Serve (10 minutes): The importance of a lofted, soft return, deep to the opponents’ baseline, is the goal of this drill. A hula hoop-sized ring is placed on the receiver’s side inside the baseline “T”. It should be put next to whichever receiver will have to hit a backhand. That ring is the returners’ target. Two left handed opponents presents a unique situation with two backhands either down the middle or both on the outside. a) The server catches the return and the two-shot sequence is repeated. After 10 attempts, switch roles. After another 10 attempts, switch one side so players are now serving/returning to a different player. Repeat the two, 10-attempt routines again. b) This drill has the same rhythm as Drill #3: c) Time for Rule #3: “Hit the Return of Serve (2nd shot) Deep and Charge the NVZ Line.” (Actually one only has to walk to the kitchen line.) d) The “walk” part of the “charge” demonstrates that a high, deep, soft return of serve (for which the opponents have to stand and wait for the 2nd bounce”) gives ample time to get to the NVZ line, and be ready for the opponents’ eventual 3rd shot drop. Drill #5 Cross Court 3rd Shot Drop (20 minutes): This is the longest routine, and the most difficult shot to teach for basic pickleball play. a) Start out with just teaching the 3rd shot drop. Once some success is achieved (apogee of the shot cresting before crossing the net and then landing softly in the NVZ), add the serveand-return-of-serve sequence. This is the standard “brick-by brick” teaching method. b) Have found it helpful to first make sure the “shape” of the shot is right (high and early enough) regardless of whether it is too strong, and therefore may land beyond the opponents’ NVZ line. Recall Dave Weinbach’s rule, “Respect the Net”. In its most basic application, it means to make sure the shot FIRST clears the net so the point can continue. c) Important to remember, as the third shot of each point, this shot though often missed at times (it is a hard but delicate maneuver) will never result in the loss of a point directly. If unsuccessful, it will only result in a “change of server” or “side out”, but never a point lost (except in the rarely used “rally” scoring format). -5- d) Once a 3rd Shot Drop is starting to develop, have the Cukes “soften” and throttle back on paddle speed so the shot is now just clearing the net consistently, landing only in the kitchen. e) Without being told, better players will unconsciously add a slight undercut to the shot. That is just fine and should be encouraged. There is more control (“feel”) and an added softness with a slight undercut which can produce the necessary early “loft”. The ball is legally longer in contact with the paddle. In the next course (“So, You Want to Get Pickled?”), an alternative stroke is taught involving a topspin of the 3rd Shot Drop. Drill #6 Mini Matches to 6: By now, the hour has already expired. If possible, run these minimatches, acting as the Referee and rotate players for each game. Cukes will have been anxious to play “real” Pickleball all session. It is hard work to make drills fun and exciting, so keep everyone involved. a) This is where the intricacies of the scoring system is explained along with the agonies of the NVZ rules. As a referee, announce the score and make explanations when necessary. Have the Cukes repeat out loud the score sequence. Eventually, turn the responsibility over to the server, but still have everyone repeat it (if correct) in unison. Such a step helps everyone learn and catches any mistakes. b) Stress Rule #4: “Allow the point to continue, hit to the middle, and always remember “Center-Center-Center” is the ongoing mantra!” c) Finally Rule #5: “ONLY go for ending a point when reasonably assured of a successful shot.” d) Typical “ending” shots are generally of 4 types: 1) Traditional drop shot with opponents still at the baseline. 2) Wide angled smash of a high return. 3) Low shot down the center. 4) The lob. Stress limited use of the lob. It is frequently a desperate, defensive reaction easily handled by the opponents. e) At the end of the regular 4 week course, Cukes will have supplemented their training with regular rec play (at least 6 hour’s worth per week), reading assignments, and viewing videos of matches found on thirdshotsports.com, pickleballchannel.com and youtube.com, along with their personal video prepared throughout the course for later review as needed. f) Cukes should be ready for general rec play at the 2.0/2.5 level, if not 3.0. -6- The Nineteenth Hole: Students may become like most Pickleballers. They love to talk about Pickleball in general and their experiences specifically. Provide time during the final session to listen to their comments. There will be important feedback for improving the program. Always remember, “When one teaches, two learn” (Old Zen saying) But Do Not Forget To “PICKLE ON!” (New Pickleball Saying) Wrapping it up. If willing and time allows, please send me your thoughts about the potential for such a program at your facility. Right now it is designed to be run over a 4 week period. However, it works quite well in a concentrated format over a weekend. For either the 4 week version or the weekend option**, I prefer training 2 local players to take over the program completely. In either case, my involvement would be to use the forgoing tutorial as both an introduction for invited Cuke candidates, as well as an opportunity to personally work with future coaches of the extended version. I had anticipated taking the program “on the road” in association with other clinics which focus on more experienced players. Right now, there is no complete, intensive program I am aware of which is directed specifically to entry level players as described here. So far, I have been unable to expand my activities due to the continual influx of newcomer/beginners here in the Hartland, MI area. Our sport is growing that fast everywhere. My original class was created for working with 4 invited players who fit the proper profile. However, on the first day word had spread apparently, and 12 candidates showed up! I rejected 4 as too skilled. The other 8 remained and completed the program which took 5 weeks. My second class had five students, and I was pleased with the results. They completed the course, then turned into “snowbirds” and quickly escaped south. We will be re-forming that class when they return. -7- In the meantime, I’m forming a new class to start in the early Spring, but only for 4 Cukes. Looking forward to hearing from you. Phil Rowan The 3.5 Cucumber Guru for Pickleball Newcomers “After all, one has to be a Cucumber before becoming a Pickle!” email@example.com www.pickleballcukes.com (under construction) 248-214-2016 ** The weekend course is intense and challenging. Saturday and Sunday schedules: 3 hour (9-12) structured session. Lunch and study break (12-2) followed by 3 hours of supervised general rec play. Sunday has a “cool down” session to end the weekend with Certificates of Completion, Evaluation Summaries, and an Official USAPA Rating Evaluation (if available and requested). [Version 02/09/18]
The backhand roll is a quick surprising power shot with topspin at the kitchen line hit just at the right time to either win the point or set up a a put away shot. Check out the following Youtube video with Ben Johns demonstrating the shot technique https://www.youtube.com/watch?v=i4UPFzl6QuU
taken from https://blog.pickleballcentral.com/category/improve-your-game
posted in Bringing people closer together, Improve Your Game by Glen Peterson
Many of us grew up hearing, “Sports build character.” However, studies have concluded the opposite is true. Winning satisfies like a good steak. Character satisfies like Don Paschal’s kale salad. Like my dear friend Vegen says: “Sport doesn’t build character; it reveals character.”
I learn more about a person in one hour on the court than in enjoying a dozen meals together. I also learn about myself.
Winning’s not everything, but… it sure is fun! (Credit: Petr and Bara Ruzicka)
Why does winning still matter to me at 55-years-old? What longing is fulfilled through another medal or through winning a game at any level? Does 5.0 status make me a better person? I certainly hope not. Some days I wish I was back at 4.5 level competing for golds with my good friend Ken Crocker.
I am still discovering that a good reputation is more valuable than a drawer full of medals. Don Paschal’s kale salad does satisfy. Consider three tips for gaining pickleball perspective on court.
Concentrate on making good shots and a good game will follow (Credit: Chad Ryan)
1. Compete by making great shots. After all, that is all I control. Be satisfied by playing well and losing. Congratulate opponents when they make better shots. Losing implies I had the opportunity to be on the court with better players.
2. Be the most complementary of partners. Pickleball is a social activity which begs for laughter and smiles. Fun banter and big smiles compensate for many poor shots.
We can all stand to be gracious in both victory and defeat (Credit: Chad Ryan)
3. I love to be around people who can pursue a goal with great intensity and discipline but are content regardless of the outcome. Perhaps there are moments where I can be that person on a pickleball court.
In life as in sports, I have benefited more from my losses than my wins. I think I will make a kale salad for lunch.
Delicious kale salad (Credit: Brandom Dimcheff)
What tips might you have on how to gain pickleball perspective?
– Glen Peterson
tekn from https://blog.pickleballcentral.com/category/improve-your-game/
posted in Improve Your Game by Glen Peterson
I encourage players of all levels to play high percentage pickleball. Aggressive, low percentage shots may be fun for some, but other players will get frustrated at the resulting losses.
Pickleball loves consistency, and more points are lost than won. Many more.
High percentage pickleball is frequently described as hitting the right shot in a particular situation time after time. This is partly true, but not entirely. Many players do hit the same shot in a particular situation consistently, but as their opponent, I’m completely relaxed because I know exactly what to expect.
They are predictable. They are safe. And while safe pickleball wins at many levels and is quite fun, the element of surprise is essential at higher levels. Incorporate a hint of danger into your game.
Go for difficult shots and be consistent yet flexible (Credit: Chad Ryan)
Yeah, silly word. What do I mean by it?
In every situation there are several high percentage shot options. For me, high percentage means there is over an 80% chance my shot will be in. The 80% shot should be aimed to throw my opponents off more than the 95% shot.
Such a shot might involve hitting the ball near the sideline to throw your opponent off balance or driving a shot hard and low so it’s difficult to return. These shots nearly always occur at the kitchen line, but driving a third shot from the baseline is effective at times. High percentage play is not the same as predictable play.
This element of surprise generates anxiety and tension in opponents. We don’t want our opponents too comfortable or confident! Uncertain players make more errors. I love it when I know a player so well that I can guess the exact shot they’ll hit.
If I don’t know whether a well-placed dink, drive or lob is coming, I tighten up! Don Paschal was famous for this. He would take a backhand volley off his shoelaces at the kitchen and put it in my chest. Sometimes I couldn’t even see the ball till it crested the net.
Don’t use head fakes. They appear odd. Short back swings help you sell one shot and deliver another. Large back swings foretell hard shots. Decide even before your opponent hits the ball that, if the ball arrives where you expect, you’ll deliver a surprise shot.
Hitting balls through the center of the court can slow your opponents (Credit: Chad Ryan)
Stroke or volley the ball using the appropriate mechanics. Avoid wristy shots that are difficult to control. Moving soft kitchen shots from the sideline to the center creates confusion as to which of your opponents will take the ball. An occasional lob might force your opponents to be uncertain about whether to take a step back from the kitchen line.
Keep your opponents guessing where and how hard every ball will come. Bringing a bag of high percentage trick shots to the court might just win you a few points and a few laughs.
taken from https://blog.pickleballcentral.com/category/improve-your-game/
posted in Getting Started in Pickleball, Improve Your Game by Laura
People often view pickleball as “tennis lite” due to the small court size, slower ball and manageable paddle sizes. While it’s true that pickleball is easier on the body compared to tennis and most other racquet sports, it’s dangerous to presume that you can’t get injured at all playing the game.
As with any sport, there are risks involved. Thankfully these problems can be minimized with proper precautions and self care. Here are a few ways to ensure you stay safe so you can continue playing pickleball for a long time:
Don’t rush for shotsYou know how volleyball players will throw themselves into dramatic dives to return the ball? Don’t do that!
Skinned knees, smacked elbows and possibly even broken bones are not worth saving a single point. While it’s understandable that you might be tempted to leap for a ball that’s just out of range, you don’t want to put off play for weeks on end because you pushed yourself too far.
Let the ball go instead of doing lasting damage to your body.
Don’t run backwards during lobsSimilar to the point above, too many players end up scuttling backwards when they see a high shot and end up tripping over themselves.
Take a moment to fully twist your hips to the side and let your feet point in the direction you’re moving. You can keep your eye on the ball, but if you feel yourself losing balance, take a moment to reacquaint yourself with your position on the court.
Avoid pickleball elbowIn many cases, prevention is worth a pound of cure when it comes to pickleball elbow. Choose a paddle that’s the right weight for you so you don’t strain your tendons, and don’t play so much that you put undue stress on your body.
Properly warming up, stretching, wearing braces and adding some weight lifting into your exercise routine can also help prep yourself for play.
Wear the right shoesWe recommend using a good tennis or volleyball shoe for pickleball depending on whether you’re playing outdoors or indoors.
Make sure you’re not wearing anything with slippery soles so you don’t lose your balance on the court, nor anything too “grippy” so that you don’t trip over yourself during faster movements.
Pay attention to your bodyIf you’re feeling tired, winded, dizzy or simply drained, give yourself a break! Pickleball games tend to be short and your partner and opponents will likely appreciate the rest period as well. Your health comes before play.
You may think it could never happen to you, but some players have experienced heart attacks after playing pickleball, and you should be wary of the warning signs. Pay attention for pressure in the chest, shortness of breath, lightheadedness and pain along the arms, back, neck and jaw.
Credit: Earl McGeehee
Communicate with other playersEspecially if you’re playing doubles, make sure you’re calling “mine” or “yours” and have an established method for determining who goes after what ball. Talking to your partner will help you avoid accidental collisions, which can be as minor as a smacked hand or as dramatic as running into each other during a lob.
Don’t be afraid to talk with your opponents, either. This can be particularly relevant if you’re playing against more aggressive players who use tagging (hitting the ball into the body) to score points. This is an accepted part of the game, but casual games don’t need to be held to the same standards as those in tournaments.
Pickleball is safer than many sports, but you should still be cautious and ensure proper care of your body. Are there any unfortunate situations you could have avoided with a bit more awareness?
taken from https://blog.pickleballcentral.com/2014/07/15/pickleball-a-great-cardio-workout/
posted in Health Benefits of Pickleball by Anna
It’s important at any age to keep your health in tip-top shape. Along with eating right, getting enough sleep and keeping your stress low, another important element of wellbeing is physical exercise. The Centers for Disease Control and Prevention (CDC) recommends that adults get 150 minutes of moderate activity per week or 75 minutes of intense activity per week (http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html)
A great way to keep your body healthy is to play everyone’s favorite sport- pickleball!
Pickleball is the perfect combination of cardio and hand-eye coordination training. It’s flexible to anyone’s fitness abilities and can be as leisurely or fast-paced as you desire.
Want an intensified cardio workout? Play a singles match! Although a pickleball court is smaller than a tennis court, you’ll still get a challenging workout as you run sideline to sideline. If you’re looking for a more mild form of exercise, grab three friends and play doubles. With a partner, you only have to cover half the court!
You can also choose the pace of the game by adapting the delivery of the ball. Instead of playing with the goal to beat your partner, try to see how many hits you can get in a row. This changes the focus of the game to a cooperative challenge.
Pickleball doesn’t only tone your muscles- it also sharpens your mind!
Thanks to the design of the ball, a plastic whiffle ball, it’s difficult to predict where the ball will go. Watching the ball requires focused attention to the game, which in turn keeps the mind alert and stimulated. The Institute for the Study of Aging reports that, “Remaining socially engaged, continuing life-long learning, and engaging in activities… stimulate the brain, build cognitive reserve, and promote cognitive vitality” (ISOA, 2005, p. 12).
Pickleball may have a funny name, but its’ health benefits are nothing to laugh at. With the possibility of improving both your body and your mind, pickleball is a game that anyone can play for a lifetime of fun and health.
taken from: https://blog.pickleballcentral.com/category/health-benefits-of-pickleball/
posted in Health Benefits of Pickleball by Miranda
It’s hard to enjoy a great game of pickleball while your stomach is grumbling. On the flip side, feeling too full makes you lethargic and the last thing you’ll want to do is chase after a ball! Nutrition is key when it comes to athletic performance.
Think of your body as a car. Cars require gas to get you from point A to point B efficiently and without any problems. Without gas, your vehicle would sputter out!
Your body is the same way. If you don’t feed your body adequately before exercising, you’ll either run out of stamina or struggle to muster up energy, period.
Follow these guidelines to have a stellar pickleball game from the first call of “zero, zero, two” all the way through the final rally.
Ideally, eat a high-carbohydrate snack 30 minutes to 1 hour before picking up your paddle. In a nutshell, carbs are your energy-boosting best friends.
They provide you with a steady stream of energy to get you through all your pickleball playing. By giving yourself some time between eating and playing, your body can work on digesting your snack. This way, it doesn’t have to split its energy between providing your muscles with energy to play and digesting your food!
Some awesome options would be a rice cake topped with a smidge of peanut butter and banana slices, a bowl of cereal, a fruit smoothie, a small bowl of oatmeal, or a small low-fat muffin.
If you’re in a time crunch and only have time to eat right before you play, eat something quick digesting. Your body needs energy pronto and doesn’t have the time to break down more complex carbohydrates. Eat something light made up of simple carbs to fire up your energy levels and get your through your game.
Think: a handful of dried fruit, a sports drink or a piece of white bread.
The most important, non-negotiable dietary requirement during exercise is water. Your body can actually sweat out over a quart of water during an hour or so of pickleball playing. Just about 2/3 of the muscle tissues in your body are actually water, so it’s vital that you drink up to keep your energy levels humming.
Here’s an awesome calculator from Camelback which determines how much water you need per day.
If your pickleball playing spans beyond an hour in duration, you may benefit from giving your body additional fuel from food. Don’t eat anything heavy that will sit in your stomach; again, keep it light and easy to digest. A banana is a great food that will give you an extra boost of energy as well as replenish your electrolyte levels.
Gauge your playing though and determine if your body really needs more food. Most people don’t need to refeed during an average game of pickleball unless you’re playing several intense games in a row, or if you’re playing for several hours. However, you know your body best so listen to it and do what works for you.
All that pickleball paddle swingin’ really can take a toll on your arm and shoulder muscles, while your legs worked hard to chase down those lobs. It’s important to nourish your muscles to prevent soreness or injury!
You need to replenish the carbs that you burned off during exercise so your energy levels don’t plummet. Try a piece of fruit paired with a handful of nuts, or a serving of Greek yogurt topped with low-fat granola and fruit.
While you may be tired after playing, don’t reach for quick fixes that are made of simple carbs. These were great for a fast boost of energy before your games, but they’ll just spike your blood sugar and cause a crash later on. Bring a small 8 oz bottle of chocolate milk with you to drink after playing in case you may be tempted to reach for a candy bar instead. Low-fat chocolate milk is an awesome combination of carbs, protein and chocolate flavor!
Of course, always drink water after exercising.
You don’t want an upset stomach to be distracting you from play. Avoid eating these foods to prevent any discomfort:
Following these nutrition tips is a good way to feel great, look awesome and rock your pickleball game!
Art has been playing pickleball since Nov 2017. He enjoys playing this active, low physical impact game of skill and strategy. And finds that it can be played at all levels competitively while being a wonderful way to make new friends.