You're about to serve. It’s getting tight. You feel it. Your mind is beginning to wander: Don’t miss. Then you check out where your opponent is. They are lining up in the ready position crowding the outside line. Should I go down the middle?

Those thoughts begin to crowd your head and pull you away from what matters most: be present, be calm, be confident.

Why Pre-Serve Rituals Matter

Baseball, golf, tennis—almost ALL professional athletes have one! Whether it’s a golfer’s practice swings, a pitcher’s wind-up, or a tennis player’s bounce, a consistent pre-serve routine in pickleball can help you:

Resets your mind between points
Keeps things repeatable and dependable
Cues your body to repeat a fluid, confident serve
Build rhythm and confidence in pressure situations

The Psychology Behind Rituals

Sports psychologists call this a pre-performance routine—a short, repeatable sequence of thoughts and actions that help athletes lock in. Almost as if they are in a trance: PURE FOCUS.

Research has shown that routines can:

Improve mental readiness
Reduce anxiety (this one is a biggie)
Enhance mechanical performance
Reinforce shot mechanics so they feel natural

This is about more than superstition. Some may even whisper OCD, but it’s not. It’s about setting the mental and physical stage for successful performance.

How to Build Your Own Pre-Serve Ritual

Your routine should be short, repeatable, and meaningful. It’s truly all about you this time. What makes you tick. What makes you mellow. If you want, you can even visualize a beach with calm ocean waves rolling in. Ideally it is in the time frame of 5–10 seconds. Here's a step-by-step guide to creating one that I use if you have trouble with how it should look.

1. Pause & Breathe

Take a single deep breath to calm your nerves. Inhale through your nose, exhale slowly through your mouth. This signals your brain to switch from anxious to focused.

2. Check Your Grip & Stance

Adjust your paddle grip and foot position. Make sure it feels comfortable. This grounds you physically and triggers your muscle memory.

3. Visualize the Serve

Imagine exactly where you want your serve to go. Take a look at that area and picture what that looks like.

4. Bounce the Ball Twice & Call the Score

One or two bounces, whatever feels natural. I like two bounces. Call the score out and show the opponent the ball out of respect and ensure they know it’s about to be “Go TIME”

5. Commit to the Shot

One last look and know this… I am serious here. It’s going in! You have to think like that all of the time.

6. Serve with Intention

Know this, you are in control of the time. Take advantage of this. Now you're locked in. Execute your serve without hesitation. No looking back in the rear view now.

Do it the same way every time and it becomes a mental anchor you can rely on. Watch here to see how top golfers use consistent routines for every shot.

Routines Build Resilience

Pressure is a part of pickleball. With a solid pre-serve routine or ritual—whatever you may call it—you can control the controllables. Your breath, your focus, your intention. This is how professionals perform under pressure, and it’s a habit you can build too. Routines can change too. Adjust it to your liking. You are learning about yourself. That’s a good thing.

Don’t wait, start practicing it. Build your routine during casual rec games and drilling sessions. Experiment. Adjust.

About the Author: Neil Friedenberg is a certified pickleball coach and Head of Education for Empower Pickleball. He is passionate about helping players of all levels grow their skills and confidence on the court. A lifelong player with deep roots in the sport, Neil also brings experience as a paddle company owner, blending technical expertise with a love for the game.

Pre-Serve Rituals: The Secret to Staying Calm Under Pressure