Competing well in tournaments requires far more than kill shots and strategy. It demands a calm, disciplined mind. And even at the pro level, that’s often easier said than done. Mental toughness is what keeps you grounded, focused, and resilient when pressure rises. Here are the principles I lean on before and during matches to keep my head clear and steady.

Before the Match: Protect Your Mind

Before I even step on the court, I work hard to stay relaxed. I don’t want to get caught up thinking about who I’m playing next or who I’ll be paired with during open play. I try to limit distractions and keep negative thoughts like “I don’t belong here” or “I’m not good enough” from spiraling into overthinking and mental fatigue before the match even starts.

Nervous energy hits everyone, but simple breathing techniques can settle your system quickly and bring you back to center.

During the Match: Master the Reset

Emotions can run wild during a match, and when that happens you can feel yourself losing control. That’s why having a reset routine is crucial. After every point—win or lose—I walk back to the fence and touch it. It’s my way of closing the door on that point and starting the next one fresh.

People often say, “Be like a goldfish and forget the mistake.”

But I’m wired differently. I’m a redheaded Italian. I run hot, and I feel the mistake. Sometimes it haunts me. The key is not letting it own the next point. I remind myself:

“I’ve got the next one.”

Dwelling on the past never serves you. Training your mind to move forward is everything.

Relying on Your Partner

A partner who can ground you in tough moments is a huge asset. One positive word, a calm reassurance, or simply knowing they still believe in you can completely shift your mental state. That’s why choosing partners wisely—especially for tournament play—is critical. You need someone who creates a symbiotic, supportive dynamic on the court.

Connection matters! At the end of each point, I paddle-tap my partner, even when I’m frustrated, because that small act keeps us united. It’s a reminder: You’re not out there alone.

Managing Nerves and Pressure

In stressful situations—like tournaments, higher-level open play, or matches against unfamiliar opponents—the first thing to break down is usually footwork. A quick mental checklist before each point helps:

Move your feet
Breathe
Stay loose

Breathing is especially big for me. I often grunt through my shots because it forces me to breathe instead of tightening up. Some players thrive on visualization, picturing themselves handling pressure or being targeted. That’s not my strength, but if it’s yours, use it. Imagine yourself staying calm, responding confidently, and solving problems under fire.

Starting Smart: Settle Into the Match

My nerves are always highest in the first match of a tournament or when I’m unfamiliar with my opponents. So I start conservatively:

Get my serve in
Drive more early on if my thirds feel tight
Let my touch settle in naturally

Once my nerves level out, my drops and touch shots start to feel like they’re there.

Control What You Can: Timeouts and Body Language

Timeouts are underrated. If the match starts slipping or you string together a few errors, use the timeout. It resets your mind and allows you and your partner to return to neutral.

And your body language speaks loudly. If your shoulders slump and your head drops, opponents sense it immediately—and they will attack you. Staying upright, alert, and engaged isn’t just confidence… it’s self-protection.

Mental toughness isn’t about being perfect. It’s about responding well, point after point, no matter what just happened. When you stay composed, breathe, stay connected to your partner, and manage your emotions, you give yourself a real fighting chance.

About the Author: Gina Cilento is a top 10 Senior Pro and multi-APP medalist who splits her time between competing and coaching. She’s the co-founder of The Pickleball Lab, a pod player for the Denver Iconics in the National Pickleball League, and co-host of Keeping It Real with Gina & Neil. Off the court, Gina shares her passion through her apparel line, The Pick, and her work with Empower Pickleball.

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