If you’re looking to try a new sport, tennis is a fantastic option. Not only does it burn substantial calories and improve overall health (including improved cardiovascular health, weight loss, and increased range of motion), but it’s also a great way to learn a new skill, develop camaraderie and a competitive spirit with others, and enjoy the outdoors—or the warmth of an indoor court during chilly weather. Tennis enhances mental acuity through strategic play and sharpens hand-eye coordination, making it beneficial for both physical and mental fitness.
Gary Kushnirovich, a former professional player with a world ranking who has taken his passion for the sport into coaching, emphasizes the importance of understanding the basics. “Players who are just starting out with tennis should really become familiar with terminology and the scoring so that they can compete,” says the USPTA Certified Elite Professional, USPTR Performance Professional, and ITPA Tennis Performance Trainer.
However, if you’d like to take a less competitive, more casual approach to trying tennis for the first time, that’s perfectly fine too. Simply volleying the ball back and forth with a friend can still provide great exercise and those associated health benefits. In fact, Kushnirovich believes that as a beginner, you should have «no expectations» regarding your ability.
«Tennis should be fun,» he says. «I am a strong believer that expectations at any level of play can be crippling.»
Tennis is a versatile sport in which you can dial up or dial down the intensity, making it accessible to people of all ages and fitness levels. Let’s take a look at what you should know or do before you head out to the court.
Understanding Tennis: Basic Rules and Key Terms
Tennis is a game played on a rectangular court divided by a net. The objective is to hit the ball within the boundaries of the court, which is divided into two halves by the net. Players aim to win points by hitting the ball in such a way that their opponent cannot return it.
The game begins with a serve, where one player hits the ball either overhand or underhand diagonally across the court. Each player has two chances to make a successful serve, staying behind the baseline during the serve. Tennis can be played in singles (one player per side) or doubles (two players per side).
Matches are typically played as the best of three sets. A set is won by the first player to win six games, provided they lead by at least two games. The scoring within a game follows this sequence: 15, 30, 40, and GAME. If both players reach 40, it is called a «deuce.» From deuce, a player must win by two consecutive points to win the game. A score of zero is referred to as «love.»
During play, a rally consists of a series of strokes, including forehand and backhand shots. A return of serve is a shot made after the opponent’s serve, which can also be a forehand or backhand stroke. Understanding these basic rules and terms is crucial for anyone looking to get started with tennis.
In addition to learning the rules and scoring, it’s helpful to familiarize yourself with the terminology and practice basic strokes to improve your gameplay and enjoy the sport fully.
Essential Tennis Clothing and Gear for Beginners
For beginners, start with a tennis racquet that is appropriate for your age. Younger players will naturally play with smaller racquets and lighter balls. As an adult, Kushnirovich specifically recommends starting with a “rec-friendly racquet” like the Wilson Clash. As your skill level increases, one of these best coach-recommended tennis racquets might be for you.
You’ll, of course, need some tennis balls to get playing too. Kushnirovich’s preferred tennis ball is the Wilson US Open tennis ball.
“New players should also wear appropriate tennis shoes that have good ankle support,” he says. Look at these recommendations for men’s and women’s tennis shoes.
When shopping for tennis-ready clothing, shorts, skorts, shirts, and dresses should be made of dry-fit material so that they are light and comfortable to wear. Remember to find attire that has pockets that can comfortably hold two tennis balls. And don’t forget essential items like water bottles and a small towel to stay hydrated and dry during your practice or match. Also, consider wearing a hat or visor and applying sunscreen to protect yourself from the sun when playing outdoors.
Tennis Essentials: Getting Started with the Right Gear
“The United States Tennis Association (USTA) is trying extremely hard to make tennis more accessible as well as safe,” says Kushnirovich. He recommends USTA Net Generation, a search engine that helps you find certified professionals in your area who have undergone SafePlay training, USTA’s athlete safety program. This ensures that coaches are well-equipped to provide a safe and effective learning environment.
Taking lessons can be a fantastic way to build a strong foundation if you’d like to pursue tennis further. An instructor can help you avoid developing bad habits and reduce the risk of injuries over time. Additionally, lessons can be an effective way to master the rules of the game, learn proper techniques, and gain confidence on the court. Whether you’re aiming to compete or simply enjoy the sport recreationally, structured guidance can significantly enhance your tennis experience.
Finding the Perfect Court: Where to Play Tennis
No matter where you live, there are likely several options for finding a place to play tennis. Local tennis clubs often offer both indoor and outdoor courts, as well as lessons and leagues for all skill levels. Public parks frequently have free courts available on a first-come, first-served basis. Additionally, many high schools and middle schools have courts that are open to the public outside of school hours.
If you prefer to practice solo or can’t access a court, there are alternatives. Hitting a tennis ball against a wall is a great way to work on your strokes and get a feel for rallying. Handball courts can also be useful for practice, allowing you to keep the ball in play without having to chase it down. These options can help you improve your skills and stay active, even without a partner or a formal court setting.
Essential Stretches and Injury Prevention Tips for Tennis Players
Proper warm-up and injury prevention are crucial for tennis players to ensure peak performance and longevity in the sport. Incorporating essential stretches and dynamic movements can help prepare your body, reduce the risk of injury, and enhance overall flexibility and strength. Here are some key stretches and tips to keep you safe and ready for action on the court.
As with any sport, it’s imperative to warm up properly before hitting the tennis court or spending time in the weight room. Some beneficial stretches and movements include:
- quad stretches. Stand on one leg, grab the ankle of the opposite leg, and gently pull it towards your buttocks;
- romanian deadlifts. With a slight bend in your knees, lower a weight or your body towards the floor, keeping your back straight, and then return to the standing position;
- spine twists. Sit or stand with your feet shoulder-width apart and twist your torso gently to the left and right;
- leg raises. Lie on your back and lift one leg at a time towards the ceiling, keeping it straight;
- lunge and twists. Step forward into a lunge position and twist your torso towards the leading leg;
- side lunges. Step to the side into a lunge position, keeping one leg straight and the other bent.
- reverse flies. With a slight bend in your knees, lean forward and lift weights or your arms to the side, squeezing your shoulder blades together.
YouTube can be an excellent resource for learning how to do these stretches and movements. Kushnirovich even has a YouTube video that goes through dynamic warm-up exercises for tennis.
In addition to warming up, if you want to prevent injuries, be sure to start slow and stretch after you play.
“The most common reason players get injured is from rushing the warm-up, moving and swinging too aggressively as they begin play, or allowing their body to get super stiff after they finish playing by failing to properly stretch afterwards,” Kushnirovich says.
Besides your muscles and joints, protecting your eyes in style with a pair of the best sports sunglasses is also important.
By incorporating essential stretches and following injury prevention tips, tennis players can enhance their performance and safeguard their health. A proper warm-up and post-play stretching routine are vital for maintaining flexibility and preventing injuries. Remember, taking the time to prepare your body will pay off in improved play and longevity in the sport.
Expert Tips for Safe and Effective Tennis Play
Tennis can be a great hobby to pick up with a friend or partner and an excellent form of lifelong exercise. Just remember to start slow, practice good safety, and most importantly, have fun! Focus on learning the basics, like proper grip and footwork, to build a strong foundation. If you’re enjoying yourself, consider taking some lessons to really start to understand how to improve your game, perfect your form, and start keeping score. Additionally, playing regularly will help you build endurance and improve cardiovascular health. Joining a local tennis club or league can also provide opportunities for socializing and friendly competition.