How To Play Pickleball: Everything You Need To Know About America’s Fastest Growing Sport

The pickleball craze is sweeping the nation – but what exactly is it, how do you play and why is it beloved by so many? We answer everything you need to know about pickleball below.

What is pickleball?

Pickleball is a raquet sport similar to tennis, ping pong and badminton. Typically played in 2 vs. 2 fashion on a badminton-sized court, players use rectangular paddles to hit a wiffle ball back and forth.

According to USA Pickleball, the sport of pickleball was invented in 1965 on Bainbridge Island, Washington by three fathers – Joel Pritchard, Bill Bell and Barney McCullum – as a way to pass the time with their families. The origin of the name is debated – some say it is named after the Pritchard family dog, Pickles, while others claim the sport’s name is in reference to local pickle boat crew races.

Related: What Is Pickleball? Learn Why This FFC Employee Loves The Sport

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Why is pickleball so popular?

If you feel like all of a sudden, everyone is playing pickleball, you’re not wrong. The sport, which celebrated its 57th anniversary in 2022, has grown over 50 percent in the last five years and now has 4.8 million players in the US, according to USA Pickleball.

Several factors play a role in pickleball’s rise in popularity. First, it’s a simple game that is easy to teach and easy to learn. Second, it requires minimal equipment. To play pickleball, you need a net, a paddle and a ball – all of which are easy to transport and set up – and the sport can be played indoors at rec centers and gyms or outdoors on tennis courts or dedicated pickleball courts.

Perhaps the number one reason for pickleball’s growth is that it is a sport enjoyed by all ages. Pickleball courts cover less ground than tennis courts and is typically played in a doubles format, making it more low-impact and more accessible for all ages and fitness levels.

Finally, pickleball is a very social and welcoming sport. To keep things fair and fun, the winning pair usually splits up after the end of a game and new partnerships are formed with other players. If extra folks are waiting to play on the sidelines, they are rotated onto the courts after every game, giving plenty of opportunity to play with new people. Plus, because the court is small, you’ll have plenty of interaction with your partner and the opposing team during the game to make conversation.

Learn the pickleball lingo

Before we dive in to the specifics on how to play pickleball, there are a few terms unique to the sport that you should familiarize yourself with:

  • The Kitchen: The Kitchen is the 7 ft rectangular area on both sides of the court closest to the net. Players are not allowed to step into the Kitchen to hit a ball unless the ball bounces inside the Kitchen first.
  • Dink: A dink is a pickleball shot that lands in the opposing team’s Kitchen. This is a more challenging shot to return because it forces the opponent to step into the Kitchen.
  • Pickled: Don’t get pickled! If your team goes an entire game without scoring a point and loses 11-0, you’ve just been pickled.
  • Volley: Any shot where the ball is hit out of the air. Remember, the Kitchen is a no-volley zone.
  • ATP: Stands for Around The Post. In pickleball, the ball doesn’t necessarily have to pass directly over the net. It can be returned around the net into your opponent’s court.
  • Erne: A move used by experienced pickleballers where you jump over the kitchen into the sidelines to return a ball.

How to play pickleball

Ready to give pickleball a try? Check out our video series on How To Play Pickleball below to familiarize yourself with the rules.

The Basics

The highlights:

  • To play pickleball, you will need a a court, net, paddle made out of composite or wood, and a pickleball.
  • The game is typically played to 11 points.
  • When you play pickleball at FFC, we provide all of the equipment needed to play.

Serving

The highlights:

  • When you are serving, you serve cross court, and it must land in the service box.
  • Serving must be done underhand; you cannot serve overhand in pickleball. There are two serving options: a drop serve and a serve out of the air.
  • The two bounce rule: in pickleball, the team that is receiving the serve must let the ball bounce before returning it AND the team that served must let the ball bounce on their first return.

The Kitchen

The highlights:

  • The area in front of the net on both sides of the court is called the Kitchen.
  • Players cannot step into the kitchen during play UNLESS the ball bounces in the Kitchen first.
  • If you do step into the Kitchen when the ball has not bounced in the Kitchen, it is a rules violation and you either lose your serve or you lose the point, depending on which team is serving.
  • The ball cannot land in the Kitchen when you are serving. If your serve lands in the Kitchen or on the Kitchen line, the serve does not count.

Playing At The Net

The highlights:

  • Playing as close to the net as you can without stepping into the Kitchen gives you a great advantage in pickleball.
  • When you are playing at the net, you can hit a dink to your opponent (a shot that lands in the kitchen). Your opponent will have to step into the Kitchen to return the ball, and if they return the ball too high, that gives you the opportunity to hit a shot that wins the point.

Scoring

The highlights:

  • When playing doubles (2 vs. 2), you get two services per side – not including the first service.
  • On the first service of the game, you only get one chance to serve the ball in bounds.
  • When serving, the first service always goes to the player on the right hand side of the court. That player will serve (switching sides of the court after every point) until their team loses the point. Then, the other teammate will serve, until their team loses the point.
  • Before every serve, players must announce the score. The score is announced by stating your team’s score, your opponent’s score and what service you are on. For example, if you are serving, your team is winning 2-1, and you are the first person serving on your team, you would say 2-1-1. The third number indicates that you are the first server on your team. Once it is your teammates turn to serve, they would announce 2-1-2 as the score.

Now that you’re all up to speed on how to play pickleball, join us at FFC for Pickleball Open Play, lessons, tournaments and more! Contact your local club for more information on our pickleball offerings.

Post written by FFC Contributor Natalie Casper.

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Got Questions About Sugars And Sweeteners? We’ve Got Answers.

Are you confused about which sugars are “healthy” or which sweeteners are “safe” to consume? Are you wondering what about the difference between the two types of sweetness? If curiosity is calling, this blog is for you! We will address non-nutritive sweeteners, sugars and added sugars, and where to look on Nutrition Facts Label. In addition to defining these terms, we will delve into the “why” behind each sweetness and the impact they have on our health, specifically our gut-brain axis and our gut microbiome.

Defining Non-Nutritive Sweeteners

First, “non-nutritive sweeteners” is the umbrella term for artificial sweeteners, sugar alcohols, and novel sweeteners. Like the name implies, these sweeteners have no nutrients, which means they are also a zero-calorie option. Artificial sweeteners are chemically derived and made in labs. Examples include aspartame, sucralose, saccharin, and acesulfame potassium.

Similarly, sugar alcohols are made through chemical modification of sugar (glucose) or less likely by way of fermenting natural sugars from fruits and vegetables (fructose). Examples of sugar alcohols include erythritol, xylitol, sorbitol, and isomalt.

Lastly, novel sweeteners are still non-nutritive, but are derived from natural sources. Usually, they are less processed than artificial sweeteners and sugar alcohols. Examples of a natural sweetener are
allulose, monk fruit, stevia, and tagatose.

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Impact of Non-Nutritive Sweeteners on Our Health

Now, we will dive into how these non-nutritive sweeteners impact our health. Let’s follow an ice cream treat made with sucralose from the time it touches our tongue to the moment our body registers what fuel it’s being given. Our taste buds initially sense the sweetness but do not have the complexity to know if it is derived from sugar or a sweetener.

One long nerve called the vagus nerve connects our brain and our gut and acts as a telephone line so the two can constantly communicate. Once the brain identifies sweetness of the ice cream, it sends a message to our gut which has specialized cells that tell whether the sweetness is real sugar or something artificial, and if there is any nutrient value associated with the sweetness. Then, the gut sends a message back with a stamp of satisfaction or a stamp of disapproval. The specialized cells in the gut are unsatisfied with a non-nutritive option and would prefer the real sugar to satisfy a sweet craving.

According to recent research from August 2022, all the non-nutritive sweeteners are generally regarded as safe by the FDA; however, some may be worse for our health than others. It was found that saccharin and sucralose may impact blood sugar more than we initially thought, and that the artificial sweeteners change our gut health by stripping our gut of healthy microbiota. This is seen when artificial sweeteners are consumed regularly in as little as 2 weeks. If selecting a non-nutritive sweetener, opt for a novel sweetener like stevia or monk fruit.

Related: Click Here To Learn How To Optimize Your Metabolism

Pros and Cons of Non-Nutritive Sweeteners

Pros:

  • Sweet taste without increasing energy intake
  • Minimally affects blood sugar for people with Type 2 Diabetes (except maybe sucralose and saccharin)
  • Do not increase the chances of developing dental cavities

Cons:

  • Provides no nutritional value
  • Negatively impacts and/or alters gut health
  • May lead to inadequate calorie intake
  • Not a 1:1 substitute for sugar

Defining Sugar & Added Sugar

Second, total sugar encompasses both natural sugar and added sugar. Both are nutrient-dense and some are more beneficial for our health than others. First, natural sugars are found in whole, unprocessed foods like fruits (fructose), dairy (lactose), and 100% honey, maple syrup, and agave (fructose/glucose). These foods provide energy in the form of carbohydrates so they are calorie-dense and are packed with vitamins and minerals.

Added sugar includes natural sugars or naturally derived sugars(like sucrose or table sugar) that have been added to foods during processing, cooking, or before eating. Added sugars are often found in coffee drinks, candies, sodas, baked goods, and sports drinks. However, when we read the ingredients list on a food item and the only sugar ingredient is honey, it will still be reflected on the Nutrition Facts Label as an added sugar because it was not originally a part of the food item.

Look at the food label below. In this product, the total sugars are 12g and the added sugars are 10g. This means that in this food product 2g are naturally occurring and 10g were added at some point during processing, regardless of if the 10g comes from honey or from table sugar. Work with your Registered Dietitian to determine the amount of added sugar that’s best for your body.

Related: Sugar Cravings: Why We Have Them And What They Mean

Impact of Sugars on Our Health

Let’s follow that same ice cream treat from above to our gut, but this time it is made with real sugar. Again, our taste buds can’t tell the difference from real and artificial foods, but they know there is something sweet. This is where the brain takes over and sends a message down the vagus nerve to the gut to see what the consensus is: real or not?

The gut solves that this is real sugar and that the body is going to get some nutrients from this sweetness. It is satisfied and sends approval back to the brain.

Regarding our gut health when we eat sugar, a few studies shows that our gut is not altered as much when we eat real sugar versus artificial sweeteners. If we continue to eat high amounts of sugar consistently, then our healthy gut microbiota will start to die off; however, eating moderate amounts of real sugar most of the time will not impact our gut health negatively.

Pros and Cons of Sugar

Pros:

  • Our bodies run on sugar (glucose) for energy
  • Natural sources have antioxidants and nutrients like fiber, vitamins and minerals
  • Useful for baking
  • Adds desire to our diet

Cons:

  • Added sugars can sneak in easily throughout the day
  • Too much sugar can lead to high blood sugar, insulin resistance, metabolic syndrome, dental issues, elevated triglycerides, obesity

Key Takeaways

  1. Choose whole foods first for a sugar fix (i.e., sugar from sources like fruits, dairy products, 100% honey and maple syrup)
  2. Keep added sugars to less than 10% of total daily calories or about 24g/day
  3. Remember, sweet cravings are only truly satisfied through sugar intake, not with artificial sweetness
  4. Artificial sweeteners are non-nutritive and affect gut microbiome more easily than sugar
  5. The artificial sweeteners sucralose and saccharin may contribute to glucose intolerance
  6. If opting for artificial sweeteners, choose a more natural source like stevia or monk fruit and focus on more probiotic foods to build gut health and prebiotic foods to maintain gut health
  7. Read the Nutrition Facts Label for total sugars, added sugars, and ingredients

References

  1. https://my.clevelandclinic.org/health/articles/15166-sugar-substitutes–non-nutritive-
    sweeteners
  2. https://www.hopkinsmedicine.org/health/wellness-and-prevention/facts-about-sugar-and-
    sugar-substitutes
  3. https://www.nature.com/articles/s41586-020-2199-7
  4. https://doi.org/10.1016/j.cell.2022.07.016
  5. https://today.duke.edu/2022/01/your-gut-senses-difference-between-real-sugar-and-
    artificial-sweetener
  6. https://www.inverse.com/mind-body/how-does-sugar-influence-the-microbiome
  7. https://www.the-scientist.com/news-opinion/artificial-sweeteners-alter-gut-bacteria-in-
    humans-70395

Post written by FFC Dietetic Intern Leah Kostos.