sure your body is properly hydrated , which is vital to tournament performance . In addition , many people travel to attend tournaments , and staying hydrated during long-distance flights is key to feeling “ fresh ” the following day . In addition , during intense competition or hot days , selecting an electrolyte replenishment drink can also be beneficial ( although this is a more involved process that should not be overlooked if optimal performance is desired ).
Nutrition : General day-to-day nutrition is important not only for competition but overall health . When it comes to performance , it is imperative to reduce the amount of processed foods you consume . While being restrictive , it is fairly easy to consume a “ clean ” diet that will help you with performing at your best .
The easy way to improve your diet is to take out any foods that have added sugars on the nutritional label . This will automatically take out almost every single processed food out there and will lead you to consuming more whole foods ( fruits , vegetables , whole grains , protein , nuts , and legumes ). While everyone is different , and may have different dietary needs , a good rule of thumb is to consume a balanced diet without consuming processed foods .
As you get closer to competition , increasing your protein intake may help in muscle recovery , which is important if you have multiple days of competition ahead of you . During the day of competition , consuming some carbohydrates with low glycemic index prior to competition is good , and maintaining your food intake throughout the day is important as well using a variety of methods ( nuts , fruits , peanut butter , lean protein , etc .)
Dynamic Warm-Up : On the day of competition , make sure to perform a good 10 to 15-minute dynamic warm‐up to increase your body ’ s internal temperature and ensure you are ready to move prior to even picking up your paddle . Sometimes , your on-court warm-up time may be short due to lack of courts at the tournament venue , so ensuring your muscles are primed and ready to go off the court is the key to being ready once you get on court . Do not perform static stretching prior to playing . Static stretching ( holding a single position for an extended time ) has been shown to decrease power output and therefore hinder athletic performance . Be sure to keep static stretching for after the tournament is over . You may need to perform your dynamic warm-up multiple times during the competition day if you are resting for a while between matches . If you feel you ’ ve been sitting longer than the duration of your previous match , it ’ s probably time to perform your dynamic warm-up again .
Cool-Down Routine : This is probably one of the most overlooked aspects of pickleball competition . Once your match ends , be sure to perform a cool-down routine . This will ensure your body properly comes back to a resting state . It will help lower your heart rate , normalize your blood pressure , help your muscles reduce lactic acid build-up , and keep your legs fresher throughout the day . A cool-down routine is very similar to a dynamic warm-up ; however , instead of increasing the intensity over time , you would reduce the intensity as the cool-down progresses . Still , this would not be the time for static stretching .
Static Stretching : This should only be used if you know you have at least a two-hour wait time ahead , or at the end of the competition day . Static stretching involves stretching of muscles and holding each position for a minimum of 30 seconds if under age 60 , or for a minimum of 60 seconds if you are older than 60 . There is also no downside to holding longer for any age group . This step ensures you are providing adequate time for your muscles to increase your flexibility , and potentially reducing injury risk ( the evidence regarding injury prevention is still inconclusive at this time regarding static stretching ).
If you implement the five strategies listed above , your performance will surely improve and soon enough you ’ ll be giving the pros a run for their money ! So trust the process , enjoy the journey , and hopefully we ’ ll see you at a PPA tournament in the near future !
If you ’ d like to learn more about this , you can contact The Pickleball Doctor at thepickleballdoctor @ gmail . com . •
Noe Sariban is a doctor of physical therapy and owner of Move It Physical Therapy in Chapel Hill , NC . He is a certified pickleball teaching professional through the IPTPA , and the tournament physical therapist for the world ’ s # 1 men ’ s player , Ben Johns . Noe has a physical therapy business as well as a pickleball coaching business . If you ’ d like to register for camps or lessons , email thepickleballdoctor @ gmail . com .
MAY / JUNE 2024 | MAGAZINE 81