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INSTRUCTION by KYLE MCMAKIN
The Art of Stillness
Breathing , energy , calmness and balance on the court will elevate your game .
Pickleball is a sport of strategy , precision , and resilience , requiring players to thrive in moments of chaos and pressure . Whether you ’ re defending against a hard-hitting “ banger ,” navigating the mid-court transition zone , or battling nerves at a close score , your ability to stay calm , balanced , and centered can define your game .
In this article , we ’ ll explore how cultivating breath , focus , and controlled energy can elevate your performance , and provide practical , actionable tools to integrate these principles into your play .
Calmness in the Face of Chaos : Defending Against the Banger
Few moments on the pickleball court feel as chaotic as when you ’ re standing at the kitchen line ( non-volley zone ) and facing a banger — a player who relies heavily on driving the ball hard and fast . These drives are often aimed directly at you , trying to overwhelm you with pace or force a mistake . It ’ s easy to panic in these situations : players often tense up , grip the paddle too tightly , shift their weight back onto their heels , and lose balance . These reactions not only hinder your ability to return the shot effectively , but also make you appear to be rattled — something an observant banger will exploit .
Staying Calm at the Kitchen Line
The key to handling the banger at the kitchen line is to project and maintain calmness , both physically and mentally . Here ’ s how : 1 . Balance is Your Foundation . Stay grounded with your weight slightly forward , energy balanced over your toes , and knees in a soft , athletic bend . Avoid leaning back or shifting onto your heels , even when the ball is coming at you quickly . Think of yourself as a tree with deep roots in the ground — stable and unshakable , even in the face of a storm . 2 . Keep Your Head Still . A still head is critical for clear vision . As the ball approaches , resist the temptation to flinch or pull your head back . Instead , focus on keeping your head steady at the point of contact so you can track the ball clearly and maintain control . 3 . Relax Your Grip . Avoid the “ death grip ” on your paddle . A tight grip reduces feel and dexterity , making it harder to absorb power and control the ball . Hold the paddle firmly but with enough looseness to allow for touch and finesse . 4 . Breathe Through the Chaos . When the ball is hit hard at you , your natural reaction is to hold your breath — don ’ t . Instead , focus on steady breathing . Exhale softly as you make contact with the ball . This keeps your mind calm , and your body relaxed , allowing you to react smoothly rather than tensely .
5 . Make Short , Compact Motions with Paddle Angle Control .
Do not swing wildly at a banger ’ s shot ; this often leads to errors . Instead , use a controlled block or controlled punch to absorb the power and redirect the ball . Adjust your paddle angle to the height of the ball : slightly open for lower balls and slightly closed for high balls .
Use the opponents ’ power to your advantage by stealing their time . Place the ball where you want , whether it ’ s away from them , low at their feet , or into a position that flusters and disrupts their rhythm . By countering their power with calm precision , you flip the dynamic — turning their aggression into their frustration .
By staying calm , balanced , and focused , you not only neutralize the banger ’ s power but also gain control of the point , setting yourself up for success .
Navigating the Transition Zone : Playing Like a Volleyball Libero
The mid-court transition zone , often called “ no-man ’ s-land ,” is where many players feel most vulnerable . Hard shots aimed at your feet in this area can be difficult to manage , and it ’ s easy to make mistakes in your reaction . Many players grip their paddles too tightly , swing forcefully , or step backward , losing both balance and control . These mistakes can turn a defensive situation into a lost point , but this zone
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