KEEPING FIT & WELL: Pickleball - Consistency - the first three shots

Keeping Fit & Well

This week we are going to start in our warm up session by learning the 3rd shot drop, then apply it to the first three shots. 

The 3rd shot drop

The first part of the practice will be to get into pairs and just take to learn how to play the 3rd shot drop.

The first three shots

• Shot 1 - Deep Serve 
• Shot 2 - Deep Return
• Shot 3 - Drop shot into the kitchen  

The aim of this drill is to get all four players up to the non volley zone, and then practice dinking.

LEARNING & GROWING: How you can use Artificial Intelligence

The arrival of AI

 It doesn't seem like that long ago when we woke up and the big news was AI, machine learning and the end of the world as we know it! It seems like there are two camps, those frightened by it and those who are exciting by the opportunities it creates. I confess that I 100% belong to the second group!

For me it started with Bard, as a Google One subscriber ( largely because I needed extra storage for all the photos I take) I was given early access. Then Bard became Gemini and went mainstream. At the same time Microsoft added CoPilot to Edge and Bing search engines and I was spoilt for choice.

I think it's important to get an overview of AI and this video 'Generative AI in a Nutshell' is very good at explaining in simple language.

How do I use it?

When I'm researching a subject I would typically use Google for my info. So if I was looking for information on Empathetic Listening I would get a definition and 46,600,000 results. Then I would wade through the first few pages and pull out information and muddle through. 

However, if I use CoPilot (my AI of choice) I can ask:- 

'What is empathetic listening and could you provide examples. Can it be developed and if yes, how would you go about developing this skills. I am looking at coaching my granddaughters who have just started at university.'

This is what CoPilot came up with:-

Empathetic listening is a powerful communication skill that goes beyond merely hearing words. It involves understanding the emotions and meaning behind what someone says, as well as what they might not explicitly express. When you practice empathetic listening, you create a safe space for others to feel seen, heard, and validated. Let’s delve into this skill and explore examples and development strategies:

Definition of Empathetic Listening:

Empathetic listening combines active listening, reflecting feelings, and questioning techniques with the interpersonal ability of empathy.

As an empathic listener, you intentionally show care and concern toward the speaker as they express their views or feelings.

This support not only validates the speaker but also enables you to respond more genuinely and wholeheartedly.

Stephen Covey’s Perspective:

In his book The 7 Habits of Highly Effective People, Covey emphasizes the importance of empathetic listening.

He suggests five levels of listening:

• Level 1: Ignoring the other person entirely.
• Level 2: Pretending to listen.
• Level 3: Selectively listening to what they say.
• Level 4: Attentively listening.
• Level 5: Listening with empathy.

Examples of Empathetic Listening:

Imagine your granddaughter shares her struggles with adjusting to university life. You respond:

“It sounds like transitioning to university can be challenging. How are you feeling about making new friends?”

Another example:

Your granddaughter expresses anxiety about upcoming exams. You say:

“I understand how stressful exams can be. Is there anything specific you’d like to talk about or explore together?”

Developing Empathetic Listening Skills:

Model Empathy: Demonstrate empathetic listening in your interactions with them.

Active Practice:

• Encourage them to actively listen during conversations.
• Teach them to focus on the speaker, avoid distractions, and reflect on feelings.

Ask Open-Ended Questions:

• Encourage curiosity by asking questions that invite deeper sharing.

Role-Playing:

• Practice scenarios where they take turns being the listener and the speaker.

Discuss Emotions:

• Explore emotions and how they impact communication.

Feedback and Reflection:

• After conversations, discuss what went well and areas for improvement.

Remember, empathetic listening fosters trust, strengthens relationships, and creates a supportive environment. By coaching your granddaughters in this skill, you empower them to connect authentically with others during their university journey. 🌟👂

As a retired trainer I'm impressed and I'd forgotten Covey's book and the five levels of listening.

Having fun with AI

The following are some of the fun things I have asked AI to do:-

• I am spending 4 nights in Bury St Edmunds, could you recommend popular tourist attractions that I should see and a good restaurant for each of the nights that I will be there. I have a car so driving will not be a problem.
• Create an image of a chocolate brown doberman driving a tractor and mowing a field. It did this but created an American version of a doberman with pointed ears, so I asked it to change the ears to floppy ears as we have in the UK. Then put a barn on the field and blur the background.
• Write a poem about a Doberman called Luka who learned how to ride a tractor and mow a field. It came up with a poem in which Luka was mowing wheat in an unnamed village, so I typed in the village was Shackleford and he was mowing grass.
• How would you go about teaching a group of seniors to play pickleball. They come from a variety of ball games and have never played pickleball.
• Design a 7 day itinerary for the North Coast 500, recommending Airbnbs to stay in for each of the nights. Highlight all the attractions I need to see on the trip.

The CoPilot app can be downloaded to any smartphone and is available on the Edge search engine. Just copy any of the bullet points above and see what it comes up with. Then try a few of your own searches and see what AI comes up with. 

KEEPING FIT & WELL: Coaching a new pickleball group

My career and business was based on coaching, focusing mostly on life and leadership. I offered to help set up a new pickleball group for my local U3A working with David the Treasurer, hoping that I could get Alan a certified coach from my club to assist. However, distance and other commitments put pay to that so I had to take on the challenge, if the new group was to get off the ground. 

Sowing the seeds

So for starters we organised a taster session with one court to get a group of 12 people interested and at the end of the session everyone expressed a desire to get the group going. Next we ran a two court session at the Surrey Sports Park on the outskirts of Guildford. We struggled a bit with the scoring but by the end of the two hour session they were getting it and more important starting to get 'hooked' on the game. We even had two badminton players from a nearby court watching, seeing everyone having fun, so they have joined the group. The health warning (as can be seen in the video) is that pickleball is addictive.

Step by step coaching

I consult Alan my club coach every week and he gives me sound advice on how to tackle the challenge. I have also asked my friendly AI CoPilot and this is what came back.

Coaching a new pickleball group of senior players who are new to the game requires a thoughtful approach. Here are some tips to help you guide them effectively:

1. Understand Their Background:
• Identify the Types of New Players: Recognise the different types of new players you might encounter:
• Athletes from Racket Sports Background: Some seniors may have experience with other racket sports.
• First-Time Racket Sport Players: Others might be trying pickleball as their first racket sport.
• Casual Players: Some seniors may have recently heard about pickleball and want to give it a try.
• Common Challenges: Be aware of the areas that often pose difficulties for new players:
• Two-Bounce Rule: Explain the rule regarding serving and returning.
• No-Volley Zone: Help them understand the ins and outs of this critical area.
• Scoring: Clarify the scoring system.

 

2. Active Learning:
• Hands-On Approach: Encourage active learning by getting them on the court as soon as possible.
• Play Exhibition Matches: Start hitting the ball and playing exhibition matches with them. Learning by doing is essential.
• Embrace Learning Opportunities: Even if they struggle initially, emphasize that their first games are valuable learning experiences.

 

3. Effective Communication:
• Be Positive and Encouraging: Use positive reinforcement. A simple “nice shot” or “good effort” goes a long way.
• Avoid Authoritative Language: Instead of saying, “You should do this,” try, “You might want to try…”
• Focus on Basics: Have them concentrate on returning the ball deep. “Deep and in the middle” is usually a good shot.
• No-Volley Zone Awareness: Remind them about non-volley zone violations. Encourage them not to step into the kitchen during volleys.
• Don’t Stress About the Score: Winning will come with time; for now, let them enjoy the game and learn.

 

4. Paddle, Return, Position (PRP):
• Teach them the importance of being well-positioned for the next shot.
• Explain that they should duck or move out of the way if the server serves directly at them.

Remember, coaching seniors involves patience, encouragement, and adapting to their unique needs. Enjoy the process and foster their love for pickleball! 🏓🌟

Happy coaching! 🎾

For our next session

Alan my club coach has suggested that we start our next session by focussing on learning to dink. Then always use a short dinking exercise as a warm up session before starting to play games. 

HAVING A PURPOSE: Finding your Ikigai

My son in law loaned me his copy of Ikigai a few years back and I confess I failed to read it. Finally, because I was working on a few helpful ideas for my granddaughters, I revisited the book and read it on a recent holiday to Barbados. As I read the book I realised why I loved my job as a coach and why by starting my own coaching business after I retired from Nestlé ... effectively I have never retired. Why would I stop doing what I love! Why would I stop following my Ikigai ..... to release the magic in people. 

I have found this excellent video that explains Ikigai. 

The 10 rules of Ikigai that are covered in the video.

KEEPING FIT & WELL: An Introduction to Pickleball

I joined the 50+ Rest Less Group largely because of the content looked interesting and that I might pick up a bargain travel deal. I have fast discovered that they have some really interesting content and discovered an article on pickleball that was nicely laid out. I have restated the authors final thoughts as an encouragement to read the article. 

The photo is of my son Bryan, cousin Jackie and myself - pickleball = JOY!!!

Final thoughts...

Whether you’ve never heard of pickleball before or have already picked up on its soaring popularity across the pond, one thing’s for sure – it’s the fastest growing sport in the US for a reason! Pickleball is accessible, social, enjoyable and extremely addictive, and as the weather warms up and many of us look to spend more time outdoors, it probably won’t be long before it takes off throughout the UK, too. So if you’re looking for a new, fun way to keep fit and catch up with friends (or make new ones), while still complying with social distancing – then pickleball may be for you!

https://restless.co.uk/health/healthy-body/an-introduction-to-pickleball/

HAVING A PURPOSE: Start each year with a DREAM.

I as a retired leadership coach am now helping my four lovely granddaughters to transition from 6th form to university and from senior school to 6th form college. The first post I made this year was after seeing Wonka as a family and loving the statement 'Every good thing in this world starts with a dream. So hold on to yours.' Nothing could illustrate that more than RAYE winning 6 Baftas last week. She and her family never gave up when Polydor refused to publish her debut record. She eventually dumped them and went independent and wow she has broken all records!!!! 

So it all starts with a dream ......

The start of a new year is always a good time to make plans and hopefully not set yourself up for failure by making too many crazy new year's resolutions. As a family we went to see the new Wonka film and it was great. I know it is aimed at a younger audience but I loved it and I think Timothée Chalamet is excellent. 

One of his sayings that resonated with me was....

Every good thing in this world starts with a dream. So you hold onto yours. – Wonka

I think that is a great start to everyone's year to have dreams of what they want to achieve, experience and enjoy. 

I look back on my life when in 1986, living in apartheid South Africa, I had a dream of moving to Great Britain and giving my children the opportunity to live in a more free and inclusive society. Now 38 years later I look at my children and grandchildren all settled and motivated by their lives. I feel so happy that we did the right thing, but it all started as a dream.

Wonka's dream was to create the greatest chocolate of the world and sharing it with the world. 

So start your year with dreams and I asked my friendly Copilot (Microsoft’s AI tool) what questions we should be asking of ourselves right now.

If you’re looking to make 2024 your best year yet, here are some questions you can ask yourself to gain clarity and insight:

• What are the things that you want to achieve in 2024?
• What are the things that you want to let go of in 2024?
• What are the things that you want to learn in 2024?
• What are the things that you want to experience in 2024?
• What are the things that you want to improve in 2024?
• What are the things that you want to give back in 2024?

These questions are inspired by the Mel Robbins Podcast episode 131. The podcast provides a 29-page companion workbook that can help you get clear about what you want and empower you to take the next step forward in your life

You can find the workbook at https://www.melrobbins.com/bestyear

LEARNING & GROWING: Apple Reminders are awesone!

 I know for my age group as a pensioner, that I am unusual, as I am mostly paper free. I take boarding passes, train tickets and theatre tickets virtually into my Apple wallet. When I want to do any creative thinking, I use the iThoughts app and create my mindmaps on my iPad. For recipes, I use Apple Notes and scan magazines, or cut and paste into a Note. When I cook, I use my iPad to view the recipe. 

For my shopping list I use Apple Reminders with Siri 'Siri, add eggs to My Shopping List' which makes it very easy as I can just talk through my Apple Watch when I'm busy in the kitchen. I have also used the 'shopping' template so what I need to buy is sorted into categories which makes it easy when I hit the supermarket to shop in a systematic way. Anything to minimise my time spent there! This last year I set up my Christmas List and gave my family access to the list. They could then access all items which were linked to a retailer (mostly Amazon) and if they chose the present they could click on it and prevent anyone else from buying the same item. I also use reminders for UK Attractions we plan to visit and I have a Watch List for tv programmes (too many choices and its confusing) broken down by channel. Also, of massive value to me, I have a Holiday Checklist that takes the anxiety out of going off on holiday.

NOTE: as you get older your memory is not that good, so having access to Reminders is a great help. 

Reminders is a very valuable tool. I have inserted a great video from Proper Honest Tech which provides 14 Tips & Trick that will help you to take Reminders to a whole new level.

KEEPING FIT & WELL: An Introduction to Pickleball

I was lucky as I was invited by my cousin and her husband to come over to Camberley U3A and try out pickleball. I immediately liked it and decided to join the U3A even though it was a 30-40 drive away as I live in Godalming and the sport is played at Lightwater Leisure Centre.

The following is an introduction prepared by the U3A.

Pickleball is a relatively new ball sport in the UK. It fosters mobility, fitness and good health, it can be competitive .. and is always fun 

Pickleball has received plenty of recent publicity in the press and on TV. This reflects its growing popularity and the fact that more and more people have found enjoyment, exercise and fun while playing and have passed on their enthusiasm by word of mouth. People are sitting up and taking notice. These recent articles even list the famous faces now regularly gracing a pickleball court. Just a few of these articles are listed here and are worth a read and a watch:

• The Times article can be found HERE
• The Guardian article can be found HERE
• The ITV Meridian News programme insert can be viewed HERE
  

 

 

 

                                         

Pickleball has a curious and slightly comic name. Some players believe the name came from the inventors’ dog Pickles that kept retrieving the ball. However, the real story is that the inventors had been tennis and badminton players in their youth and named their new sport after the pickle fishing boat that traditionally is last to land its catch which would likely be sold for pickling because the earlier boats had captured all the keen, fresh fish buyers. The dog story is more enjoyable but while the truth is more prosaic it’s not fair to re-write history.  

Pickleball’s unique selling point is that it can be learned in minutes without extensive coaching yet, once started, playing skills can be progressively and continually improved to a high level of performance. There are a few full time professional players these days but more importantly there are legions of happy recreational players who enjoy the game at their own level while enjoying the challenge to improve as far as possible.

Pickleball began in the USA in the 1960s as an alternative to tennis and badminton that people of all ages can play together. Now it’s the fastest growing sport in North America with over four million players.

Pickleball has had a slow start in the UK but is growing fast: 10 years ago there were almost no clubs; today there are at least 150 with 2500 registered players and more joining every month.  Several u3a groups in the UK already have pickleball as a group activity. 

Pickleball is played either indoors or outdoors as singles or doubles. It’s played on a court similar in size and markings to a badminton court but players often use an actual badminton court or mark out pickleball lines on a tennis court. Players hit a light plastic ball across a net which is similar in height to a tennis net using lightweight “paddles" roughly double the size of table tennis bats.

The rules have been evolved to limit aggressive play and to encourage placement and tactics above strength and power. This makes the game perfectly suited to any age group but particularly for older players since it can be learned quickly, games last minutes rather than hours and skill is the winning weapon.

 

 

 Other helpful resources 

• The basic rules are described simply here on Pickleball England Rules page 
• Some helpful coaching tips, including video clips, to get you started:  Pickleball England Coaching page 
• Almost everything you could wish to know about pickleball can be found by browsing the Pickleball England website 

• How to play pickleball - a two minute video with explanatory written paragraphs

• The Playpickleball website has plenty of resources on Rules, History, How To Play, Scoring and more.

• An article on the BBC website “Pickleball: the racket sport experiencing a pandemic boom” - all about pickleball, its attractions and and how it is growing quickly . 
• There are very many YouTube videos showing pickleball matches at all levels from basic amateurs up to full professionals in tournaments. Try going to YouTube.com and enter “USAPA Championships 2020 Mixed Doubles 55+”.  If you would also like to see the top professionals playing on YouTube enter  “USAPA Championships 2020 Doubles Pro” and watch some amazing, not to say daunting, match play.  

 

KEEPING FIT WELL: Mindfulness - The wonderful Calm app

 I attended a eight week course on ‘mindfulness for stress’ after my wife died and it was life changing. I had long wanted to learn mindfulness, but always put it on the back burner as a nice to have. However, I desperately needed help, it was no longer a nice to have, so I did it. 

I learnt how to meditate, use breathing techniques, self compassion, accept my sad situation, but learnt to be grateful for all the good things I still had in my life. I soon felt that I had more control over my life, that I could deal with my emotions better and then hope and my passion for living started to come back. 

After the training, initially I used the audio recordings from the course to continue my practice and then experimented with various apps. The app I kept coming back to was Calm, which I liked a lot.

The Independent summarised it as follows:-

Open the Calm app and you’ll immediately be greeted with the gentle sound of the outdoors. It varies from person to person, but we loved this touch and found it helped us on the path to relaxation (you can change it to rolling waves, pouring rain, crackling firewood or crickets). 

We loved Calm when we tested it previously, particularly its guided Daily Calm sessions, which helped us unwind and refocus our attention. But the app has bolstered its already-great offering this year, with the addition of a new daily meditation series called the Daily Trip. Narrated by Canadian author and meditation teacher Jeff Warren, the Daily Trip offers a more adventurous – and enjoyable – practice. We found we learned more in these daily sessions than any of the others we tested. 

If you fancy something a little different, you can also pick from exclusive music tracks engineered to help you focus, relax or sleep, including remixes from stars Sam Smith and Ellie Goulding. There are also several new celebrity-narrated “sleep stories”, with calming tales from the likes of former One Direction star Harry Styles, and actors Idris Elba, Cillian Murphy and Chiké Okonkwo. We got a childish pleasure out of these and found they helped us unwind in the evenings, bringing back the nostalgia of being read a bedtime story. 

The latest version of the app includes a new gratitude check-in feature, which we used to remind ourselves of the things we’re grateful for each day. With plenty of content and at just £28.99 for a subscription that lasts the whole year (there’s no monthly offer but that equates to just under £2.50 a month), we also think this app is great value.

My partner and I regularly use the sleep stories and they work, dare I say it, like a dream! We reckon we are getting at least 2 to 3 hours more sleep each night which makes a difference to our health and energy levels. We take in the daily calm and daily Jay, love Tamara and Jay. 

What makes us HAPPY?

  On Valentines Day 2017, my wife, the love of my life, unexpectedly as a result of a recently diagnosed cancer, died of sepsis. My life was shattered!!!

Looking back on the years from 2017 to today 2024, I have learned how to move from extreme sadness to the happiness I feel today. From what I have experienced and through the workshops I have attended and the books I have read, I have developed a model for happiness. 

In the early stages it was my loving family and caring friends that were there for me. These were people that cared for me, that challenged me and never stopped talking about my wife and the wonderful relationship we had. When you hit rock bottom you realise just how important relationships are. 

In order to get myself moving and out of my comfort zone I did an eight week course on mindfulness plus a ten week course on improving my SLR photography. The two courses proved to be an amazing combination, enabling me to be in the moment and to see the beauty all around me through the lens of my camera. It identified two valuable drivers of happiness; learning and growing and practising mindfulness. In the process I was having fun, enjoying the company of other people.

Getting out of the house and meeting new people through the University of the Third Age resulted in me discovering pickleball and loving it. I also went on to learn indoor bowls and how to play very average (but fun) bridge. My wonderful German Shepherd Thandi gave me a reason each day to get up and go walking, and my family  gave me the opportunity to join them on longer walks. I realise how important keeping fit and well is to my overall happiness.

Then out of the blue a pal from my working life asked me to run a leadership programme for a small team based in Torpoint Cornwall. I was starting to feel a whole person again, I had purpose, goal and passion, I was helping others and I was getting things done.  

My main learning over these years is that its not just one thing that makes you happy, no silver bullet that will do the trick. Its a balance of ingredients that go into making people happy. I feel incredibly lucky now to have someone else in my life who had lost her husband a few months earlier to me losing my wife. We started as friends, became grieving buddies and then went into a loving relationship. What we have is very special, but it is a big lovely part of our fabulous joyful recipe for happiness. You need the 'mix' in order to sustain your happiness. 

In the words of the Dalai Lama, "Happiness is not something ready made. It comes from your own actions". When I coach someone I now use this model to help them to find greater happiness in their lives.

This is the MAGIC HAPPINESS MODEL that will provide the foundation for all posts and coaching workshops going forward.

Let our journey to happiness begin.

NOTE: In our digital world all of us (pretty much) have a smartphone that we use to a greater or lesser extent. This blog will encourage people to take advantage of the many benefits and apps that are available to contribute towards happiness.