"I love tennis! I've always felt like this because it is such a classy sport with a great, competitive flair to it. There is no body contact but it is still very physical. Tennis is a global sport played almost everywhere in the world. All these factors make it a very special sport in my eyes. That's why I love it and always will..."
-Roger Federer, 2009
Tennis is a fantastic all-round activity. More than just good for your fitness and muscle tone, it's social, fun and suitable for all ages and abilities. You can join a competition, attend a tennis camp, or just grab a racquet and a few friends and head down to your nearest court.
It allows you to unwind by enjoying the great outdoors and unleashing a bit of stress on that green fluffy ball. You can choose to focus on the fitness or the fun aspect, but either way, it will be more rewarding when you become a better player. While playing tennis itself does have some benefits, improving your speed, strength and stamina can take your game to another level. Here's how to bring your best game to the court.
Improve your stamina and energy levels
Your endurance levels (or ability to repeatedly chase after a ball and hit it over the course of a match without tiring), will have a big impact on your success. You don't want to make it to the fifth set only to have nothing left in the tank.
To boost your stamina and endurance, you need to have a strong and efficient cardiovascular system (heart and lungs). Tennis is like a long distance jog with lots of short-sprints throughout.
Your training needs to follow suit by including 2-3 longer runs each week, combined with a couple of sprints of varying distances and recovery periods. Start out slowly and gradually build up your distance and intensity over time.
Increase your foot speed
Getting to the ball more quickly helps improve your preparation for each shot and keeps you in the game longer, especially in singles. If you feel the need for speed, really push those sprints during your running training. Try sprinting up hills and stairs, and train for distances that are similar to what you would run in a game, such as over five, ten and 15-metre distances. Allow your heart and breathing rate to recover between sprints. Because you will be training intensely, make sure you perform a good warm up, and stretch afterwards.
Hit the ball with more power
Strong muscles allow you to hit the ball harder, give you more explosive power for short sprints, and help absorb the impact from the running and ball striking in tennis.
While you can use dumbbells and gym equipment, body weight exercises are ideal, because you can do them anywhere. Performed twice a week, exercise like push-ups, bench dips, lunges, slow squats, step ups, calf raises and abdominal crunches can help build strength and core stability. Because of the twisting and trunk rotation in every tennis shot, activities such as Pilates and yoga can also be beneficial.
Avoid the common injuries
All sports have a risk of injury, and tennis isn't any different. Common problems like dehydration, blisters and sunburn can be easily avoided, while steps can also be taken to prevent tennis elbow and a rotator cuff problem in your shoulders.
-
Tennis elbow - Tennis elbow is an overuse injury where the outer part of the elbow becomes painful. To prevent tennis elbow, get some coaching to make sure you have the correct technique and grip, while also strengthening and stretching the muscles around the elbow joint.
-
Rotator cuff injuries – Rotator cuff injuries usually occur from a hard smash or serve which places extra stress on the shoulder joint. To prevent problems, perform exercises to stretch and strengthen your shoulders, while also making sure to warm up and ease into your serve.
How to get started: sweat bag contents
Are you ready to have a ball on the tennis court? Group lessons are a good starting point if you are an absolute beginner, while private lessons can help to fine tune your game. Doubles is also less demanding physically, and a fun way to ease yourself into tennis. Following is a checklist of items you will need to get started.
- A tennis racquet
- Tennis balls
- Sneakers (preferably shoes designed for tennis)
- Comfortable exercise clothes (you don't have to wear white)
- Water bottle
- A small snack if you are going to play for more than 90 minutes
- Sun cream, sunglasses and a hat
- Band aids (if you develop a blister)