It's wise to bring healthy snacks with you (along with water, of course) if you will be playing pickleball for more than a couple of hours. They should be light and easy to digest so you won't feel full or heavy when you play again.

Here are some options—and check out the tips that follow for what to eat and drink before and after play.

1. Low-fat cheese with whole-grain crackers
2. A handful of almonds, cashews, peanuts or trail mix
3. A hard-boiled egg
4. Carrots, celery sticks, or apple slices  with 1 ounce of low-fat cheese or nut butter
5. Half of a single-serving string cheese and small piece of fruit
6. Greek yogurt
7. Pumpkin and/or sunflower seeds
8. A healthy muffin or a banana
9. Half a peanut butter sandwich on whole-wheat bread
10. Whole-grain crackers or whole-wheat tortilla with hummus or nut butter
11. Individual unsweetened applesauce with a few dry-roasted walnuts
12. Lean meat (1 ounce) and a few whole-grain crackers

Before You Play
Carbohydrates provide a boost of energy that will keep you playing longer. An hour or so before you play, eat a high-carbohydrate snack. This amount of time allows your body to digest the food before you begin exercising.
Suggestions:

1. Whole-grain crackers, whole-grain toast, or a rice cake topped with a light coat of nut butter and half of a banana.
2. A bowl of cereal or oatmeal.
3. A low-fat muffin.
4. A fruit smoothie.
5. A boiled or poached egg.

If you must eat just before you play, try something that digests quickly. You won't have time to break down complex carbohydrates. Eat something light made up of simple carbs to fire up your energy levels and get your through the game. 
Suggestions:

1. A handful of dried fruit
2. A piece of white bread.
3. A sports drink.

After You Play
It's important to replenish the carbohydrates that were used during exercise. Now you need those complex carbs again that take longer to metabolize. Don't go for the quick, simple carbs because they will give you a sugar high that will crash later, and don't overeat. Go slowly and let your body have time to realize you've had enough.
Suggestions:

1. Lowfat chocolate milk.
2. Greek yogurt with bits of fruit or granola.
3. A banana and crackers with nut butter.
4. Lowfat cheese with fruit.

Don't forget to drink water after exercising!

If you've had an opportunity to watch a tournament and saw stacking in action, you may have wondered why the players were moving around the court, standing together, or standing outside the court completely. If you're curious about stacking and how and when to incorporate it into your game, read on.

Stacking is used during tournament play to exploit a team's strength and minimize its weakness. The technique increases the number of times a person plays on the right (even) or left (odd) side of the court.

According to the rules, the non-serving partner or the receiver's partner may stand in any position (even off the court), as long as they stay on their side of the net. Therefore, both team members may stand inside their service court, and partner of the person receiving the serve may stand outside the court at the time of the serve. 

Some examples may help explain how and why stacking works, and why you might want to try it.

3) When receiving. The players in example 1 above are receiving the serve. Judy is the receiver, and John would normally be up at the non-volley-zone line in the left court. However, since John would rather be on the right, he stands outside the sideline, just behind the non-volley zone line on the right. ​After Judy returns the service, John moves in, and Judy rushes to the non-volley-zone line on the left.

Stacking isn't something you must do, but it can help your team play better and more consistently. You can choose to stack during only a portion of the game. Stacking can confuse your opponents and is sometimes good as a way to change things up. 

If you understand what stacking is and how your team (and your opponents) can use it, you'll have an advantage over those who don't.

​Happy stacking!

One thing I know is that many (or most) of the things you learn can help you understand, do better with, or improve upon something else. So bear with me if this sounds a bit crazy. ​​

I took a break from my current writing project—an update of The Art of Pickleball--and headed to the living room. I'm not much on watching lots of TV, but I adore Shark Tank. (If you haven't watched this program, I urge you to give it a try.) I like the original sharks, but one of my other favorites is Chris Sacca, an investor in major online platforms, such as Twitter, Uber, Instagram, and Kickstarter; he also owns & operates Lowercase Capital, a venture capital fund.

Many of us get caught up in the idea that there’s a right and a wrong way to do things, and that includes playing pickleball. Since you're reading this post, I would guess that you'd like to find that "right" way, the one that works for most people, and steer away from the "wrong" ways that go against conventional wisdom.

I cite myself as a perfect example. When I was first learning pickleball, I searched for a book that would tell me how to play better. I also asked good players how they did what they did. Later, as I began compiling material for The Art of Pickleball, I realized that, while some techniques were suggested more often than others, there was still a fair amount of difference of opinion among the "experts."

​Making it more confusing is that new methods appear as the game evolves. Take the ready position, for example. For years, it was accepted that you should stand facing the net with your knees bent and your paddle in front of you aimed at the 12-o'clock position (as viewed from above). Recently, an alternative method emerged at the net, where the paddle is held in the backhand position, ready to volley the ball back over the net. Now that's being refuted. Which method is best?

My point isn't to argue about how you should hold the paddle but to emphasize that there isn't one right way to do anything in pickleball. Instead, there are accepted practices—until someone comes up with a better way. Sometimes those best practices work for you; sometimes they don't. You must be the judge.

Remember, too, that no two bodies are alike. The person suggesting you hold your paddle at a certain angle might be quicker than you in moving from one position to another. What works for her might be terrible in your hand. 

My advice is to check out different ways of doing things and settle (for now) on what seems best to you. When a new method comes along, embrace it if it's better. Just remember: there's no one right way to do anything in pickleball, or in life.

Photo credits: Sarah Ansboury and the RV Picklers, Paul Aaron, Deb Harrison, Simone Jardim, The Pickleball Channel, Stacie Townsend, and Mark Renneson.

Most of you who consistently try to get better at pickleball can probably remember a day (hopefully many) when you had an "AHA!" moment—when something clicked, made sense, or felt right for the first time. Armed with this new insight or technique, your game improved. You knew you finally had it—you'd figured it out. Then, when you’re weren't looking, that new technique or knowledge disappeared or devolved into an old pattern.

When you first "get it," you feel excited about the new technique. Perhaps you found out what you've been doing wrong with your backhand, or someone pointed out that you need to wait longer before hitting the ball. You managed to keep these things in mind for a while, but soon you were back to your old ways.

Sometimes, we really do turn over a new leaf and it grows into a tree (poor metaphor, but hey). More often we return to old patterns without ever meaning to. So when they do stick, and what makes the difference?

The Missing Element

We don’t have a hope of keeping a new technique unless we use it in regular practice. The old conditioning of your muscles and your mind is too strong for your mindful desire to change to be enough. You must condition that new technique until your muscles and mind don't remember the old way.

You Need to Practice

Just a short amount of mindful practice of your new technique every day is enough to get a foothold and start to dissolve the reflexive nature of the old behavior. It isn't a good idea to focus on more than one thing at a time. Give your mind and body a chance to engrain the new pattern before working on something else.

It might be as easy as taking five minutes out of your morning couples game to have your partner reinforce the new pattern, either by hitting balls to you or watching to make sure you're returning them correctly. No doubt your friends could use practice, too, so you'll all benefit.

Doing even a little bit of the new technique routinely starts to break down the automatic nature of doing the old one. The new way happens without thinking about it more often. Gradually, the new way becomes natural.

The "AHA!" moment is only the first step on the road to improving your game. You really change when this new way of playing feels natural, and for that to happen, you need to practice.