Advice for Pickleball Tournament Anxiety

We’ve all been there. Either before a tournament begins or before hitting submit on a registration form. A little anxiety can creep in. You start thinking, “Am I good enough? How does this all work? Where will I park?” We totally get it.

The first step is recognizing these emotions are completely normal, and everyone has them, from beginners to pros. So don’t let it consume you. Simply note it, watch it pass by your mind, and know you’ll be just fine. You got involved in pickleball because of its welcoming community, right? Us, too. Tournaments are no different.

This article aims to relieve that tournament anxiety and remind you that you are good enough!

Let's get started.

1. Plan Ahead

The more organized you are, the less anxiety you will feel. Make a list of things to do and pack your bag with everything you need the night before. By being prepared for traveling or accommodations, you can eliminate many of the side distractions or anxiety not related to the tournament itself–freeing you up to focus solely on your game and winning your matches.

2. Develop Rituals

The best athletes in the world all have rituals and habits that help them mentally prepare for any match or game. Former MLB player Wade Boggs ate chicken at the same time before every game. Serena Williams wears the same socks throughout an entire tournament. And Michael Jordan wore his college shorts under his NBA uniform for every game.

Whether you want to call them rituals or superstitions, the entire point of having a set routine before your matches (or tournaments) is all about helping you get into the mentality you need to be in before you step onto the court. These rituals can take the stress out of your day and keep you sane before the madness that is sure to start once the serves begin.

3. Arrive Early

This goes hand-in-hand with being organized. Get there early, so you have time to warm up and get comfortable. You don’t want to be rushing around right before your match starts and you certainly want to be ready to swing right out of the gate.

An added bonus of arriving early is that you can also check in with the tournament organizers and make sure everything is squared away. You can also check on that tournaments rules and make sure you know if something is different than other tournaments you may have participated in or watched. No one likes surprises at a tournament, so if you can avoid them, do it!

4. Breathe

This may sound silly, but it can be easy to forget in the thick of things. Taking a few deep breaths can rest your mind and your body. If you find yourself getting anxious, take some deep breaths and remember why you play pickleball to begin with.

5. Visualize Yourself Winning

Visualization exercises can help push them out when negative thoughts start creeping in. Picture yourself playing your best game and winning the tournament! This is a key to success for many athletes. It allows your mind to focus on what you want (winning) instead of what you don’t want (losing).

6. Take Breaks Between Matches

If possible, take a break between matches so you can relax and recharge. This will help you stay focused during your next match. Rehydrate, regroup, and find something off the court to take your attention away for a few moments. This can be especially helpful if you just had a match that went quickly or you find yourself itching to hop back on the court and do better.

7. Don’t Compare Yourself to Others

Comparing yourself to other players will only add more stress and anxiety. Focus on playing your own game and give it your best effort. Only a few people can call themselves the best players in the world, but that doesn't take away from your accomplishments and skills that got you to this point.

Stay positive, know that you're capable of playing your best match, and keep your head up no matter what the outcome turns out to be.

8. Use your anxiousness to your advantage

Although it may not feel like it at the time, anxiety can actually be a good thing. A few nerves can help you focus and perform at your best. Embrace the feeling and use it to your advantage. Remember, if you're not nervous, it may not mean enough or be worth your time. So take those nerves and use them to have the matches of your life.

9. Have Fun

Remember, at the end of the day, you’re playing a game. A game that you love! So no matter what the outcome of your matches are, try to have fun. If you’re not enjoying yourself, then what’s the point? We are all fortunate to be able to spend our time and efforts on this glorious game, and many people in the world would like to be in our position. Never forget how much fun it is to play pickleball, especially on a tournament level.

Whether it’s your first tournament or your fiftieth, getting anxious before a pickleball tournament is normal. But following these seven tips can help you minimize that anxiety and play your best game. So go out there, have fun, and good luck!

And, if you're looking to improve your skills or strategies before a tournament, remember to read the Pickleball University blog!