How to Prepare for a Pickleball Tournament

Fueling Your Success: A Comprehensive Guide to Preparing for Multi-Day Pickleball Tournaments

Introduction

In the world of pickleball, the excitement of competition is unparalleled. As players gear up for events like the Skechers Pickleball English Open, the calendar fills up with training sessions, group play, and coach education. While the focus is often on refining skills and strategies, there's a lesser-discussed yet crucial aspect to preparing for multi-day tournaments – practical readiness. From hydration to nutrition, clothing to recovery, and everything in between, there's a lot to consider to ensure you perform at your peak.

The Countdown Begins

With less than a month left until the tournament, it's time to shift your attention to two essential elements: hydration and nutrition. A multi-day tournament can be physically demanding, so knowing what and when to eat and drink is vital to your performance.

One golden rule, often echoed by endurance athletes, is to avoid trying anything new on tournament day. Nerves can already play tricks on your stomach, and introducing unfamiliar energy bars or supplements can be a recipe for disaster. Some of these products contain uncommon sweeteners that may not agree with those sensitive to gut issues. As someone who has dealt with irritable bowel syndrome since my teens, I've learned the hard way the importance of knowing what works for your body.

Fueling Up Right

When it comes to food, preferences vary. Some players prefer to feel well-fueled, while others aim to keep their stomachs feeling "light." Personally, I fall into the latter category, opting for a nutritious but not overly heavy breakfast. Think porridge for slow-release energy, a touch of fruit, and perhaps some eggs, mushrooms, and tomatoes. Test how much you need to eat and how long it takes to digest comfortably. A few weeks out from the tournament is the ideal time to experiment with your mid-game snacks. Try various energy bars, gels, shakes, fruits, and vegetables. Remember, not everything has to be highly processed. Some players prefer to snack throughout the day and then indulge in a substantial meal to replenish calories after the matches, setting themselves up for the next day.

My Go-To Picks

While everyone's preferences differ, here are some of my go-to choices:

• SIS Energy Gels: These provide an instant carb boost and are kind to my gut. I typically avoid the caffeine versions, as I'll explain shortly.
• Flapjack-Style Bars: Look for those primarily made from oats, seeds, a bit of chocolate, and fruit. Brands like Cadbury's Brunch, Nature Valley, Graze, and Nak'd are reliable options.
• Beef Jerky, Nuts, and Seeds: These provide essential protein and fats to sustain your energy levels.
• Ready Salted Crisps: If you need a salt boost along with some sugars, these can be surprisingly effective.
• Fresh Fruit: While bananas are a popular choice, they may cause bloating and gas in some people, so proceed with caution.
• Jelly Babies: An unconventional but effective alternative to energy gels, loved by distance athletes.

Remember, the key is to experiment well in advance of the tournament day to discover what works best for you.

Stay Hydrated, Stay Ahead

Hydration, or rather the lack thereof, is another aspect often overlooked. It's not just about water; you need to consider the impact of beverages like tea, coffee, and alcohol. Caffeine, in particular, can play a significant role. I've personally experienced the repercussions of getting my caffeine intake wrong on match day.

One morning, I decided to grab a latte with an extra shot, thinking it wouldn't be an issue since I already had a daily coffee routine. What I didn't realize was that the coffee shop's base drink already contained two shots of espresso. In essence, I had tripled my caffeine intake compared to my usual routine at home. The result? I was a jittery mess during the first game, overhitting shots and feeling overly anxious.

Learn from my mistake and either play it safe or test your caffeine intake well in advance to avoid unpleasant surprises on tournament day.

The Role of Electrolytes

In the heat of summer events or high-intensity matches, sweating becomes inevitable. Sweating means losing essential salt, sugar, and water. While many assume that isotonic drinks are the answer, that's often clever marketing by fizzy drink brands. Electrolytes are important, but hypotonic drinks are your best bet, as they are absorbed rapidly.

Personally, I swear by Precision Hydration products for replacing lost salt and sugars due to sweating. They offer online and in-person sweat tests to guide you in selecting the right concentration for pre- and during-game use. Pre-loading is crucial; being well-hydrated and having optimal nutrient levels before competing can enhance your performance and endurance.

As someone prone to migraines caused by dehydration, I've found that using PH drink mixes can make a significant difference in just a few minutes when I sense an impending attack.

Have One, Have None: The Principle of Preparation

In the world of movies and theatre, there's a saying: "have one, have none." It's a maxim that perfectly applies to pickleball tournaments. Simply put, if you don't have a spare of everything, be prepared for the one you do have to break, fail, or mysteriously disappear at the most inconvenient moment. While you may not need duplicates of everything, there are several key items worth doubling up on.

Paddles and Overgrips

Paddles can be pricey, and many players have a favorite that's hard to replace. If you can't carry two identical setups, consider having an old faithful as a spare if it's still in good shape. Some players even use a different paddle for singles matches, which could also serve as a backup.

One thing you should double up on, at a minimum, is overgrips. You're likely to sweat more than you realize, and it may be challenging to keep the handle or your hands dry. Disposable, short-life overgrips are an affordable and practical solution. Carrying a pack of three or even a large roll can be a game-changer.

For those with carbon fibre paddles, such as the Diadem Warrior v2, CRBN, Vatik, or Legacy, a paddle cleaner is a valuable addition. These cleaners remove tiny ball fragments and dust from your paddle, optimizing the surface's grit. CRBN offers a specific cleaner, but you can also find alternatives on platforms like Alibaba or AliExpress. Some players even use a rubber sanding belt cleaner block and a microfiber cloth for excellent results, often at a lower cost.

When it comes to overgrips, consider options like Tournagrip for sweaty hands and Wilson Pro Comfort for situations requiring a bit of tackiness. Diadem overgrips provide almost identical performance to Wilson but at a more budget-friendly price. Yonex Supergrap is another excellent choice, especially if you're looking to match the color with your paddle. For those who prefer real leather grips, overgrips may only be necessary on exceptionally hot days. Additionally, a resin/rosin bag can help keep your hands dry and is less dusty than traditional powder.

Footwear Essentials

Carry a spare pair of shoes, but make sure they're broken in and comfortable. Painful, new shoes are a recipe for discomfort during a tournament. Unless you've previously used the exact same make, model, and size of shoes and they were perfect right out of the box, avoid wearing brand-new shoes at a tournament. If budget or space constraints prevent you from packing an extra pair of shoes, at least have spare laces. Properly securing your shoes is essential for safe and effective movement on the court. The same applies to socks – have at least one spare pair, if not more, especially if your feet tend to get sweaty, wet, or clammy.

Consider bringing a pair of slides or flip-flops as well. During long breaks between matches, giving your feet a rest from the support of pickleball shoes can make a significant difference in comfort. Brands like Oofos, Skechers, and Hoka offer comfortable options. Slides can also come in handy if you stub a toe, break a nail, or encounter other unexpected issues. To tend to nail problems, carry a pair of nail scissors, clippers, and a file. Additionally, don't forget to pack items like Compeed, plasters, or other supplies to address hot spots, blisters, cuts, and other minor injuries.

Clothing Considerations

In the heat of competition, what you wear plays a crucial role in your comfort and performance. Always bring changes of clothes, considering the variable weather conditions and the possibility of getting too hot, too cold, too wet, or too itchy. It's essential to have enough spare options, as you might end up playing multiple matches in a day. Stay fresh and comfortable to perform at your best.

If you're looking to stay cool in hot weather, consider adopting the "Tyson tank top" look to stay loose and unencumbered. Don't forget spare underwear, as anything touching your body deserves a backup in case of mishaps or excessive sweating. Packing a "wet bag," such as a plastic drawstring sack or a shoe/gym sack, is a smart move to separate wet or dirty clothing from the rest of your gear.

Accessorise for Success

Beyond the essentials, you should also consider accessories that can enhance your game. Sweatbands, headbands, hair clips, ties, scrunchies, hairbrushes, combs, caps, visors – anything that can prevent sweat from affecting your play or keep hair out of your eyes should find its way into your bag. Don't forget to pack glasses, cleaning cloths and wipes if you wear glasses or contact lenses. For contact lens wearers, bring spares, contact lens solution, and eye drops.

Carry any necessary braces, straps, supports, bandages, or tape to address potential issues with ankles, elbows, shoulders, or other body parts. Don't forget scissors for cutting tape effectively. Additionally, pack painkillers, essential personal medications, creams, balms, rubs, sprays, and any other items that constitute your personal first aid kit. Having a designated wash bag filled with these essentials ensures you're prepared for any unexpected situation.

Stay Fresh and Dry

Remember to include a towel or two in your bag. Given the amount of sweating that can happen during a tournament, having a way to dry off quickly is crucial. Wet wipes can also come in handy, offering a quick "festival bath" and freshening up before important matches. Don't forget to bring fragrance, deodorant, or antiperspirant, and consider shower gel if the venue has showers available and you have time to freshen up.

A microfiber cooling towel is a fantastic addition to your bag. Wet it, snap it taught, and experience instant cooling – these towels work like magic. They are especially refreshing during hot summer events.

Lastly, invest in a spacious bag or even two. Your regular shoulder sling won't suffice for all the gear you need to carry to a tournament. At a minimum, grab a holdall for all the extras. Tournament-suitable bags often have ample space for up to twelve paddles, but those spaces serve multiple purposes. They typically offer shoe storage, compartments for wet clothing, numerous pockets, zippers, dividers, and more. Going fully prepared with a loaded bag gives you peace of mind, allowing you to focus on your game.

The Miscellaneous Essentials

Not everything fits neatly into the categories of food, drink, clothing, shoes, or personal care. There are some miscellaneous items that can make a significant difference during a tournament.

Stay Charged and Connected

First and foremost, bring a portable battery pack and charging cable for your phone, and consider packing a mains charger as well. Tournament days can be long, with plenty of downtime between matches. You'll want your phone for taking photos, keeping your nerves in check, sharing the news of your victory with loved ones, or finding your way back to your hotel. These gadgets don't have to be expensive, but they can be a lifesaver when you need them most. Being the person with the "juice" can also be a great way to make new pickleball friends.

Another smart addition to your gear is an AirTag, Tile, or similar tracking device. At events with hundreds of people, it's easy to misplace your bag or mistake it for someone else's. With your phone handy, you can use it to track the location of your bag. A luggage tag can further assist in identifying your bag among the sea of similar pickleball paddle bags.

Stay Prepared and Organised

Having a Sharpie or pen in your bag can come in handy for various purposes. Whether you want to get a pro player's autograph, jot down inspirational phrases on your wristband, or note a schedule change, having a writing tool within reach is essential. Consider carrying a notepad or using your phone for taking notes, as inspiration can strike at any moment.

Body and Mind Preparation

To be tournament-ready, you need a consistent, repeatable process to prepare your body and mind. Let's start with physical preparation.

Skipping Rope: Footwork and Focus

A skipping rope is a fantastic tool to have on hand. It gets your feet moving, helps you focus on a moving object, and refines your timing for split steps. It's a simple yet effective way to warm up your legs and get your heart rate up.

Resistance Bands: Limber Up and Rehab

Resistance bands are versatile and help you warm up. They can also be used for rehab exercises, whether it's for a rotator cuff issue or tennis elbow. These bands are lightweight, take up minimal space, and are incredibly effective. You can even anchor them to a fixed point like a railing or a door handle for more exercise options.

Percussive Massage Gun: Muscle Relief

Consider investing in a percussive massage gun from brands like Therabody or HyperIce. These guns can loosen muscles across your body in under ten minutes, providing relief and relaxation. Vibrating guns are not as effective as percussive ones, and they don't have to be expensive. You can find quality options for a reasonable price.

Foam Rollers and Alternatives

While foam rollers are effective for muscle relief, they can be bulky to carry to events and between courts. A tennis ball or small ball-shaped rollers, sometimes called "peanuts," can serve a similar purpose in a more compact form. If you prefer a vibrating option, Therabody offers a range of vibrating rollers.

On the Day Preparation

Now that you have your gear ready, it's time to focus on what you should do on tournament day. This can be divided into two phases: before your first match and before each subsequent match. Before picking up your paddle, there's a set of preparatory work you should always complete.

Phase One: General Warm-Up

Before you start hitting the ball, ensure that you properly warm up your body. While everyone's warm-up routine may differ, here's a sample warm-up that you can adapt to your needs:

Dynamic Warm-Up:

Dynamic warm-ups are highly recommended for players. These involve performing movements related to what you'll do during the match but at a lower intensity and pace. Common dynamic warm-up exercises include movements for the legs, core, and arms.

• Start with a gentle jog around a court.
• Gradually increase your jogging speed on the second lap.
• Incorporate "high knees" on the long axis and continue a slow jog on the short axis.
• Practice "heel flicks" or "butt kickers" to engage your legs.
• Add side steps along the long axis, both facing into and out of the court.
• Introduce a grapevine or Carioca step for lateral movement.
• Sprint along the long axis on the final lap.
• If time allows, do cross-over steps and practice swings with an imaginary or real paddle for two additional laps.

If you have limited space, use a skipping rope to elevate your heart rate, improve coordination, and activate your arms and legs. Skipping is an excellent way to enhance your overall fitness and foot speed, and it mirrors the split-step timing you'll use during matches.

For those who have a percussive massager, you can incorporate it into your stretching routine after the dynamic warm-up. Use the massager for about ten seconds along the muscle nearest the torso, then ten seconds where it's farthest from the torso, and finally, ten seconds along the length of the muscle. Move the massager at a pace of 3-5 cm per second. If you don't have a massager, you can use a resistance band to assist in stretching key shoulder, elbow, and knee/hip muscles.

Alternatively, you can opt for traditional stretches, starting from the ground up. Perform toe raises, heel balances, ankle rotations, calf/hamstring/thigh stretches, lunges, trunk rotations, shoulder rolls, shoulder shrugs, arm swings, and gentle neck rotations. You can also explore the "world's greatest stretch," which activates multiple muscle groups efficiently. Depending on your personal preference or fitness level, you might choose to do stretching before or after the dynamic warm-up.

Phase Two: Pre-Match Warm-Up

Once your body is fully activated, it's time to get your paddle in hand. If you have access to a spare court, warm up with a partner, starting with some practice hits. Below is a guide for a pre-match routine that you can adjust based on your match duration:

• Dinking: Begin with dinks down the line and then switch to cross-court dinks if possible. Dinking practice can take up to ninety seconds or two minutes.
• Drops and Transition: Combine drops and transition practice in a slinky or concertina style. One player starts at the non-volley zone (NVZ) and moves back while hitting drops. The feed gradually moves deeper with each hit, maintaining a gentle pace. Once the player reaches the baseline, hit a few thirds into the NVZ before advancing to reset harder-hit balls into the NVZ. The entire sequence takes about one to ninety seconds.
• Volleys: Initially, practice volleys collaboratively with your partner. Slowly increase the pace and then switch roles midway through the warm-up.
• Serve and Return: Finish your warm-up by practicing serves diagonally from both sides. If your opponents won't switch to diagonal serves during the warm-up, ensure that you dink diagonally in your box and serve diagonally from corner to corner within your half of the court width.

Since warm-up slots are typically limited to five minutes or even shorter, it's crucial to make every second count. Follow this five-block warm-up routine for every match: dinks, drops, volleys, transition, and serve/return. Allocate your warm-up time according to the match schedule. For example, if you have only two minutes for the warm-up, focus on dinking, dropping, and volleying. Repetition is key during this brief period.

Incorporate Warm-Ups into Your Regular Play

Effective warm-ups aren't just for tournaments; they apply to recreational play as well. Instead of rushing into a game, arrive five to ten minutes early to get your body moving. Dedicate five minutes to groove the strokes you'll be using during the session mindfully. Cultivating this consistent behaviour can help reduce pre-match nerves and anxiety.

Mental Preparation for Success

Pickleball is not just a physical game; it's also about strategy, thinking, and maintaining a strong mental game. Here are some basic mental tips to consider:

• Communication with Partners: If you're playing with a new partner, have a pre-match conversation. Discuss whether you'll stack to maximise strategic advantages, clarify roles for handling middle balls, determine starting positions, and outline a basic game plan. Having clear roles and effective communication can make a significant difference.
• Know Your Brand: Understand your preferred playing style. Are you a dinking team, a driving team, a resetting team, or a counter-punching team? While it's great to play your favoured style, sometimes, it's more important to exploit your opponents' weaknesses by adjusting your strategy accordingly. Flexibility in your approach can give you the upper hand.
• Develop Routines and Processes: Create simple, repeatable routines for serving, returning, and after each point. These routines can help you stay focused, maintain your intentions, and stay in control, especially during tense moments.
• Mental Mantras: Consider using mental mantras—short phrases or words that help you maintain focus and intention. For example, the mantra "Play One More Shot (POMS)" can keep you grounded and focused when the going gets tough.

Conclusion: Empowerment for Success

You should now feel well-prepared to compete, covering everything from gear and physical preparation to mental strategies outside the court's boundaries. If you're looking to improve your game further, explore additional content on my blog, engage in drills, and consider working with a coach. Feel free to reach out if you're interested in coaching sessions outside my usual area.