The Easiest Sleep Hack Takes 5 Mins

Out of Breath on the Court? Try Building Up Your Aerobic Capacity

Most players think pickleball is all about quickness, power, and reaction time. But one of the biggest factors influencing your performance is something you can’t see: aerobic capacity.

A higher aerobic capacity helps you recover faster between rallies, maintain energy deeper into tournaments, and sustain performance across multiple matches. It also allows you to bounce back more quickly after explosive efforts, which is critical in a stop-and-start sport like pickleball.  

How to Improve It

You don’t need to become a marathon runner. Start with:

• Zone 2 cardio 2-3 times per week (30-45 minutes of brisk walking, cycling, jogging, or rowing)

• 1 weekly interval session (short bursts of hard work followed by recovery)

• Stay consistent — aerobic fitness improves gradually and compounds over time

• Keep most workouts easy and sprinkle in higher-intensity work sparingly  

Bottom Line

If you want to feel fresher in the third game, recover faster between points, and maintain your level throughout a tournament, improving your aerobic capacity is one of the highest-return investments you can make.

Want to learn the science behind aerobic capacity, VO2 max, and the best ways to train it? Read our full breakdown: Maximize Your Aerobic Capacity.

Sitting Between Matches Feels Good, But It Comes at a Cost!

After a tough match, sitting down feels like the right thing to do.

The problem? Many players spend 30-60 minutes sitting between matches, then wonder why they feel stiff, sluggish, and slow when it’s time to compete again.

The goal between matches isn’t complete recovery—it’s maintaining readiness.

A Better Between-Match Routine

🏃 Right After Your Match

• Walk for 3-5 minutes

• Focus on slow, controlled breathing

• Start rehydrating immediately

🤸 During Longer Breaks

• Stay lightly active

• Walk around the facility

• Perform a few mobility exercises for your hips, ankles, and shoulders

• Avoid sitting continuously for long periods

⚡ 5 Minutes Before Your Next Match

• Perform a few lateral shuffles

• Add a couple of split-step drills

• Do 2-3 short accelerations to wake up your nervous system

Why It Matters

A small amount of movement helps maintain blood flow, reduce stiffness, and make the transition back to competition much smoother.

Players who stay moving between matches often feel fresher, looser, and more explosive when they step back onto the court.

Bottom Line

Don’t shut your body down between matches. Hydrate, move, and stay ready so your next game doesn’t feel like another warm-up.

Want the science behind active recovery and a complete between-match recovery plan? Read Dr. Reiner’s full recovery breakdown.

The Easiest Sleep Hack You’re Probably Not Using

Most people think better sleep starts at night. New research suggests it may actually start first thing in the morning.

Researchers tracked 103 adults over 70 days and found that just 5 minutes of outdoor sunlight exposure in the morning improved sleep quality by nearly 20% that night. Participants fell asleep faster, woke up less often, and spent more time actually sleeping.

The surprising part? It wasn’t how much sunlight they got—it was when they got it.

Why It Works

Morning sunlight helps regulate your circadian rhythm, the internal clock that controls your sleep-wake cycle, energy levels, and melatonin production.

Think of it as setting your body’s clock for the day.

Try This Tomorrow

☀️ Get outside within 1-2 hours of waking up

☀️ Spend at least 5 minutes in natural light

☀️ Skip the sunglasses if conditions allow

☀️ Make it a daily habit—even cloudy days count

Better Sleep = Better Pickleball

Quality sleep improves recovery, reaction time, decision-making, and energy levels on the court.

Morning sunlight is one of the simplest ways to improve sleep, but it’s just one piece of the puzzle.

Download the AIM7 Ultimate Sleep Cheat Sheet for more science backed sleep strategies!

A New Way to Win More Pickleball

We’re proud to have SLAMIT Hydration as our exclusive hydration partner—and that means a big 20% discount for you.

Just use the discount code AIM7 when you check out at slamit.com

Pickleball places unique physical and mental demands on players, and SLAMIT is addressing a major performance gap with two purpose-built products designed specifically for the sport: SLAMIT HYDRATE and SLAMIT FOCUS.

Performance hydration is quickly becoming the next major differentiator in pickleball. SLAMIT was founded by exercise scientist Mady Wolfe, who partnered with world- renowned formulator Shawn Wells, MPH, LDN, RD, to build the formulas from the ground up. Shawn has developed hundreds of performance and longevity supplements and is known for creating clinically substantiated, research-driven formulations.

SLAMIT didn’t develop these products in isolation. Over the past year, professional players and respected creators helped test and refine the formulas during real match play. Players using SLAMIT include #2 PPA player Anna Bright, Kyle Koszuta (That Pickleball Guy), Tanner Tomassi, John Cincola, Shea Underwood, Danea Zeigle, and Brandon Nespong. Their feedback shaped everything from flavor to on-court performance. Interesting side note: After using SLAMIT consistently, players like Tomassi went on a winning streak earning two APP Golds and a silver over the last few months.

But SLAMIT isn’t just for elite players, 40+ players are using it to turn back the hands of time of their overall energy, focus and power output. SLAMIT HYDRATE is the foundation product. It’s a premium electrolyte hydration powder designed to keep players consistently hydrated through long sessions and tournament days. Unlike most hydration products that rely on processed table salt (like LMNT and Liquid IV), SLAMIT HYDRATE uses Baja Gold Sea Salt—an unprocessed, sun-dried sea salt harvested from the Sea of Cortez. Baja Gold contains over 90 naturally occurring trace minerals that support hydration, nerve signaling, muscular control, and sustained concentration.

SLAMIT HYDRATE also delivers double the electrolyte load of many leading brands, helping players avoid the performance drop- offs that come with dehydration.

SLAMIT FOCUS builds on that hydration foundation and adds a cognitive-performance edge. It’s an electrolyte and energy-drink alternative designed for sharper focus and faster reaction time without caffeine, jitters or crashes. Its key ingredient, Paraxanthine, has been shown in human research to improve sustained attention by 29% and reaction time by 26%. Those are big results when you’re in a close game. SLAMIT FOCUS also includes Alpha-GPC and L-Tyrosine to support mental clarity, neuromuscular efficiency, and resilience under fatigue.

Why did AIM7 choose SLAMIT?

SLAMIT stood out because of their commitment to science-backed ingredients. SLAMIT HYDRATE establishes a strong hydration baseline, while SLAMIT FOCUS adds a research-backed cognitive advantage built for fast-decision sports like pickleball. SLAMIT also offers a “Play Better Pickleball Guarantee.” If you don’t win more games, they will refund your entire purchase price. 

As a special offer for our readers only, SLAMIT is giving AIM7 followers 20% off their first order this week only. Just use the discount code AIM7 when you check out at slamit.com. But don’t delay, SLAMIT has gone viral and stock outs are inevitable.

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Start Now. Play Forever.

Ace Pickleball Club is an indoor pickleball club with a national footprint, delivering a unique open play model with a member-focused approach and all-inclusive pricing. As AIM7’s exclusive indoor pickleball club, APC offers pickleball on demand with no need to coordinate with other players, plan in advance, or reserve a spot. With 30 locations open nationwide and more slated to open this year, Ace Pickleball Clubs offer professional-grade cushioned courts, a welcoming community, and the optimal climate-controlled playing experience for all skill levels. Whether you're looking for unlimited open play, clinics, social events, or tournaments, Ace Pickleball Club has something for everyone.