Dominate the Draw: How to Prep Like a Pro for Your Next Pickleball Tournament

by Guest Author, Susie Reiner, PhD from AIM7

Multi-day pickleball tournaments are a grind — physically, mentally, and emotionally. You’ve trained hard, honed your strokes, and sharpened your strategy. But if you’re not prepared between the matches, with proper nutrition, recovery, hydration, and mental skills, your tournament can fall apart before you even hit the finals.

The good news? AIM7 has created a system and guide to help you stay sharp, energized, and mentally locked in throughout the entire weekend. We break it all down in our free Tournament Prep Guide (download link at the end of this article).

What to Expect at a Pickleball Tournament

Pickleball tournaments are exciting but demanding experiences that test your physical stamina, mental focus, and strategic adaptability. Depending on the format—whether round robin, double elimination, or pool play—you may find yourself playing multiple high-intensity matches over the course of a long day. Matches are often fast-paced, with short recovery windows and unpredictable scheduling, which can take a toll on your energy and focus. 

Beyond the physical demands, tournaments also bring nerves, pressure to perform, and the challenge of staying composed through wins and losses. For many players, the combination of competition, logistics, and intensity can be overwhelming. That’s why thoughtful preparation—both on and off the court—is essential. This guide will help you train smarter, manage tournament stress, and step onto the court confident and ready.

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What Does Tournament Prep Actually Look Like?

From the outside, success at a tournament looks like talent and hard work. But as the days progress, the real edge lies in what’s going on behind the scenes:

Fueling for Performance

What and when you eat can directly impact your energy, concentration, and recovery. In the guide, we’ll break down exactly how to fuel for tournament day so you can perform your best from your first match to your last, including dozens of meal and snack ideas you can try immediately.

Hydration That Goes Beyond Water

Even slight dehydration can tank your reaction time and focus. Our guide shows you how to hydrate before, during, and after matches — and why water alone isn’t enough. Electrolytes and carbs matter. Timing matters. And we show you exactly how to make it work.

Sleep: Your Secret Recovery Weapon

Sleep isn’t just recovery — it’s performance insurance. Growth hormone, testosterone, mental clarity, and emotional regulation — it all hinges on sleep. We’ll teach you how to optimize your environment, establish a championship-caliber bedtime routine, and wake up ready to win.

Mental Performance Skills for Competitive Composure

The difference between a good player and a tournament finisher? Attentional control. You'll learn how to stay present, reset after mistakes, and handle pressure using tools like mindfulness, breathwork, and our “1 Point Mentality” framework.

Want the Full Game Plan?

The Tournament Prep Guide is your courtside coach for:

• What to eat (and when)

• How to hydrate for endurance and focus

• Sleep hacks for faster recovery

• Mindset strategies to play your best under pressure

Whether you’re aiming for your first podium or prepping for a national event, this guide, developed by a pro sports scientist, sports dietitian, and mental performance coach, will give you the edge that lasts all weekend long.

Download the FREE guide here and level up your tournament game.

Nervous to enter a tournament yet? Read our blog on why EVERY beginner should not be afraid to enter a tournament!