Tennis welcomes beginners at any age, and a simple plan focused on fundamentals removes nerves and speeds up progress on day one. Clear goals such as making consistent contact, rallying from the service line, and learning basic scoring create structure for an enjoyable first experience.
A brief aerobic ramp‑up plus dynamic stretching improves sprinting, agility, jump performance, and hip range of motion in tennis players compared with static protocols or heavy pre‑activation alone. Emphasize dynamic moves (e.g., walking lunges, leg swings, arm circles, carioca, skipping) and racquet shadow swings rather than long static holds before play.
Foundational cues from national‑level coaching: keep the ball in front, use the whole body (legs, core, hips), and stay relaxed to groove better contact and control. For the forehand, favor a consistent low‑to‑high swing path for net clearance, and for serves, set feet behind the baseline and build a smooth, repeatable toss and reach.
Tennis uses points, games, and sets: games are won by points, sets by games, and matches by sets, typically best‑of‑three sets in most play formats.
Traditional point names are Love, 15, 30, 40, with deuce at a tie and advantage scoring to win by two, though beginner programs may also use simplified 1–2–3–4 scoring.The ITF Rules of Tennis define court dimensions, service, faults, lets, and match formats used across levels, ensuring consistent play everywhere.
Arrive on time, announce scores clearly, make prompt and honest line calls, and avoid disruptive celebrations or comments during opponents’ errors. Retrieve stray balls safely, wait for a pause before crossing behind courts, silence phones, and finish with a friendly tap to acknowledge the match.
Pre‑hydrate with about 16–20 oz (roughly one standard bottle) of water or an electrolyte sports drink around two hours before play to reduce early performance drops from mild dehydration. For efforts under an hour, water works, but for sessions over an hour or in heat, carbohydrate‑electrolyte drinks better support performance and replace sodium losses. Expect 1.0–2.5 L sweat loss per hour in warm conditions, with sodium the key electrolyte to replace post‑play to reduce cramp risk, not potassium alone. During hot matches, many players will need roughly 32–85 oz over an hour of play, sipping steadily at changeovers rather than chugging infrequently.
Emphasize carbohydrates and fluids leading into match day, with a balanced meal 3–4 hours before play to start fueled yet comfortable. Event preparation over several days can increase carbohydrate availability and fluid balance, while simple in‑match snacks and electrolytes maintain energy and focus. Practical options include oatmeal with fruit or rice with lean protein pre‑match, light snacks like a banana or energy bites before/during, and a protein‑carb recovery within 30 minutes post‑play.
Use appropriate shoes, a suitable grip size, and moderate string tension to reduce elbow, wrist, and knee stress from impact and poor vibration management. Increase volume gradually, schedule rest, and strengthen shoulders and hips to lower overuse risk common in racquet sports. Practicing sound footwork and clean contact mechanics further decreases awkward loads linked to strains and impingement issues in the shoulder and back.
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