Turn your Wimbledon dreams into reality and learn how to play tennis. We discuss the many benefits of this sport
Tennis is not only fun, it’s also an excellent way to get fit and improve your health. It’s a great all-round sport the whole family can participate in and is a great form of exercise for both kids and seniors alike. So what are you waiting for? Gather your gear and get ready to hit the court.
Should I practise tennis for a while before I take lessons?
It’s much harder to break bad habits than to form good ones. If you take a few lessons before you start playing, you’re more likely to use good stroke form right from the beginning. Many who play tennis for a while before taking lessons develop strokes that get the ball in somehow but are unsound, which can create a low ceiling for their further improvement and also lead to arm injuries.
7 benefits of tennis
1 Increases aerobic capacities: Tennis uses up lots of energy because it requires strength to hit the ball, speed to sprint for shots and endurance.
2 Lowers resting heart rate and blood pressure.
3 Lowers body fat: Tennis burns 400-600 kcal per hour.
4 Tennis tones the whole body, especially the legs, arms and trunk and develops powerful muscle mass.
5 It develops and improves coordination. In tennis, you learn to synchronise your movements (forwards, backwards, sideways and jumps) with your swing.
6 It aids concentration. Firstly because it’s a tactical game and you need to figure out a strategy to beat your opponent; and secondly because you need to stay alert in order to anticipate the trajectory of the ball and place it correctly.
7 It teaches control. You can’t just hit the ball any old way or you‚Äôll send it out of court. You have to be precise and use restraint where necessary.
Tennis essentials
To start playing tennis, the four things that you’ll definitely need include: a court, a partner or coach and some proper tennis gear.
Racket
There are many brands and types of rackets available and the best way to choose one is to get professional advice in your local sports shop.
Good aluminium rackets for beginners. Once you start hitting hard, though, you’ll probably want to upgrade to graphite or a similarly stiff material.
Shoes
Tennis involves lots of side-to-side motion, so you need a shoe that is built for lateral stability. Shoes made specifically for tennis are your best choice, of course, but basketball shoes are also suitable. Running shoes are meant only for forward motion and are dangerously unstable for tennis, often causing severe ankle injuries.
Tennis balls
As a beginner, you’re unlikely to notice much difference between one brand of tennis ball and another in terms of playing characteristics. Buy extra-duty felt balls for play on hard courts, but regular duty for clay. It’s best to choose balls that come in a pressurised can since it helps keep their bounce.
challenges
Tennis tips
> Tennis is quite an intensive sport and can be tough on the body. The frequent changes of speed really test your heart, and it’s tough on your joints too because they have to cope with brutal changes of direction. Also, jumps and blocks put pressure on the veins, damaging their walls and encouraging the onset of varicose veins, so take care if you have any history of heart trouble, you’re overweight or have vein problems.
play it safe
> Make sure to warm up your muscles and joints before hitting the court.
> Avoid over-repetition of any one type of shot. Practise a range of strokes including ground strokes, serves, return of serves, overhead smashes and volleys.
> Ensure you have plenty of fluids on hand and drink regularly.
> Depending on your age and condition, don’t overdo it.
More Info
There are over 200 tennis clubs affiliated with Tennis Ireland. Go to www.tennisireland.ie/clubs to find your nearest club.
