The summer heat has arrived. So before it’s too late, let’s talk about the Danger Zone. And no, we’re not talking about the Top Gun theme song.

The danger zone is when heat and humidity combine to create dangerous playing conditions if you’re not prepared.

You’ve probably felt this on the court before, and it’s true… an outdoor Pickleball court can be 15-20 degrees hotter than the air temperature.

The asphalt surface actually absorbs and emanates heat! So even if it says 75 degrees on your weather app, you may experience 90+ degree temperatures on the court.

Getting overheated will quickly deteriorate performance:

• Physical impact (cramps, muscle weakness, worsened reaction time, nausea)

• Mental impact (poor decision making, irritability, confusion)

But don’t get scared… instead, get prepared! If you follow these tips, the heat actually gives you an edge on the competition.

• Hydrate consistently throughout the week and during your match

• Add extra electrolytes with sodium, potassium, and magnesium on match day

• Wear cooling compression sleeves

• Use a wet towel to cool down your head, face, and neck

• Protect your skin with sunscreen, a hat, and sunglasses

• Find some shade to cool off in between matches

Use these tips to protect yourself while playing outdoors this summer - preparation leads to domination!

Did You Know? Roger Federer won an astounding 80% of his matches in his career.

But what’s most shocking is that he only won 54% of the points he played in those matches… he lost nearly half the points he ever played!

Why should you care?

• Even the best in the world can’t escape failure. So when your overhead slam smacks the net and falls back at your feet, it’s just one point. Focus on the next one.

• Your backhand winner down the line might deserve to be on ESPN’s highlight reel, but it’s also just one point. Focus on the next one.

• Use mental fitness practices like mindfulness to control your attention in the present moment. Don’t get caught dwelling on the past or projecting future outcomes!

Listen to Fed talk about how the 1-point mindset leads to great achievements in sport and in life.

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The Death of R.I.C.E

Here’s what you SHOULD NOT DO when you strain or pull a muscle.

Do not Rest
Do not Ice
Do not Compress
Do not Elevate

Surprised? We know… but in modern sports medicine, R.I.C.E is dead! It can actually prolong your recovery time.

Here are Dr. Richmond’s tips for what you SHOULD do when you feel you’ve strained or pulled a muscle.

• Light movement of the affected area

• Dynamic stretching that is well within your range of motion - don’t push through pain

• Work on isometrics if moving or stretching is too painful

This will keep the strained muscles activated with proper blood flow.

Created by and for the pickleball community, DUPR (Dynamic Universal Pickleball Rating) is the most accurate and only global pickleball rating system. Trusted by the world’s premier pickleball clubs, professional tours, and recreational players alike.