Are you Overthinking?

No matter the skill level, anyone who plays pickleball can probably be guilty of overthinking during a rally which can result in overcooking the ball.

At the beginner level, overthinking probably stems from trying to put together all of the main learning components and figuring out the riddle of the non-volley zone.

An intermediate player might be overcomplicating the game by going for too much, getting too fancy, and trying to execute shots to look like the pros; this is just part of the nature of expanding your shot selection.

An advanced player might be putting pressure on themselves to execute perfect shots and professional players might be overthinking for very different reasons such as: ‘I just gave up the lead and we’re playing for the largest prize pool in pickleball history’.

Let's talk a bit more about overthinking...

Image credit: Inc. Magazine

In a previous article, “When a Team Decides to Target You” I give a few of my thoughts on pressure as it relates to being targeted by the other team; and how it can cause a person to overthink and seize up.

Thoughts can and will infiltrate the mind during a high-pressure rally or situation, it’s a matter of figuring out how to avoid this from happening.

Overthinking will unconsciously cause the body to stiffen up which often results in a mis-hit such as popping up the ball at the net or hitting the ball out of the court in what looks like an easy winner.

So, what often turns into an easy or obvious shot selection can result in a loss of serve or a point for the other team. So now what? It’s so easy, it’s almost annoying: just keep it simple.

Don’t attack until you see that obvious opening to do so, don’t play the trick shot at 9-9-2, hit the winner down the middle instead of going for the extreme angle near a sideline.

That makes sense, right? Sure, but not always easy to execute. The first step in blocking out unnecessary thoughts is to decide you’re going to actively stop it from happening.

Image credit: Sara McInnes

Let’s recognize some of the signs of overthinking on the pickleball court:

Analysis Paralysis:

If you find yourself stuck in analysis mode, constantly evaluating the situation instead of reacting instinctively, you’re probably overthinking and doing yourself a disservice. Let go of the mistakes during a game and review post-play.

Slow Decision-Making:

Overthinking can lead to delays in decision-making. If you're taking too much time to decide on your shots or movements, it might be a sign that you're overanalyzing. During a rally, let go of any instruction or voice(s) in your head and let the body do the work.

Negative Self-Talk:

Pay attention to your inner dialogue. If you catch yourself repeatedly criticizing your own performance or worrying about making mistakes, this is definitely detrimental overthinking.

Athletes often have a cue word to get themselves back on the positive train, find a word or a trigger that will help snap you back into positive thinking.

Lack of Flow:

In sports like pickleball, there's a certain flow that comes with good performance. Do you feel like you're constantly interrupting that flow with excessive thoughts?

Overemphasis on Technique:

While good technique is essential, obsessing over every detail of your form during a game can hinder your natural movements.

Inability to Relax:

Tension and stress can result from overthinking. If you find it hard to relax on the court and enjoy the game, the best piece of advice I can offer to you is to find a rhythm in your breathing. This obviously stems back to general breathing exercises, meditation and practicing yoga. 

Fear of Making Mistakes:

This is definitely an important area to self-identify. If you're afraid of making mistakes and this fear is affecting your gameplay just start by remembering, that mistakes are a natural part of the learning process.

Having the fear of making errors also tells me you’re not having as much fun as you could be. Loosen up and play the silly game that we all love. In the end, you’ll be happier off of the court if you have a good time on the court.

Image credit: Sara McInnes

Just to reiterate, to overcome overthinking in pickleball here are some great general tips you can start implementing into your game:

Focus on the Present Moment:

Bring your attention to the current point rather than dwelling on past mistakes or worrying about future outcomes.

Trust Your Instincts:

Allow your training and muscle memory to guide your actions. Trust that your body knows what to do.

Develop a Pre-Shot Routine:

Establish a consistent routine before each shot. This can help create a sense of familiarity and reduce the likelihood of overthinking.

Practice Mindfulness:

Incorporate mindfulness techniques to stay present and calm on the court. Breathing exercises can be particularly helpful.

Set Realistic Goals:

Focus on achievable goals for each game or practice session rather than placing too much pressure on yourself.

The key is to find a balance between thoughtful play and instinctive reactions. If overthinking persists, consider seeking guidance from a coach or sports psychologist who can provide personalized strategies to address the issue.

I try my best to reset my mind between points. This is ongoing work and I can be forgetful but I’m always trying my best to actively clear the mind between rallies.

This article was taken from our 'Control the Kitchen' Newsletter, if you're interested in receiving more content like this, please feel free to sign up using the subscribe section located at the bottom left of this page (or underneath the article if you're on mobile), thanks!