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Training Tips for Tennis Players

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Finely tuned tennis athletes maintain a well-rounded approach to fitness by combing strength training and tennis. Generating power in you ground strokes is achieved not only through the techniques taught by the tennis pros, but it also requires both lower and upper body strength. Best of all there are many ways to get results without having to step in a gym or have access to a lot of weight equipment.

Start simple and work up towards a more aggressive conditioning regimen. A great place to begin is by developing those biceps, triceps, and forearms for more explosive forehands and backhands. Try hammers for building forearm strength. Pushups and seated rows are awesome for building lean and powerful triceps. Curls and pull ups can make all the difference in creating well defined biceps.

The most agile Tennis players rely on endurance and cardio vascular to go the distance in match play and muscle-bound athletes are not typically as quick on their feet. Therefore, strive for a healthy balance between muscle toning and speed to get the most out of your game since most of us aren’t Serena Williams or Rafael Nadal. Form is critically important to gain the best results so if you are not sure always consult a personal trainer that works with tennis players and can guide you appropriately. This will also reduce the risk of injury.

A general rule is to train in the off days when a player is not taking a tennis lesson or getting ready for an important match. The quickest results can be achieved by strength training two days in a row focusing on a single muscle group each day followed by a recovery day that can be substituted for cardio lie tennis. Once a routine is established you will start seeing changes in your game with additional power in your strokes.

How to improve potential health risks by playing more Tennis

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Staying physically active daily is no secret to anyone. Playing tennis for one hour has been proven to burn around 600 calories for men and 420 calories for women. It’s no wonder why the allure of the sport attracts so many athletes who have become complacent with other exercise routines. Like Golf, Tennis can be played as a recreational activity with friends and family but with more emphasis on getting the heart rate up for increased health benefits.

These benefits include; increasing aerobic capacities while lowering resting heart rate and blood pressure. Clinical data shows that playing tennis can improve metabolic function and increase bone density. The cardio vascular benefits from tennis help to lower body fat, improve muscle tone, strength, and flexibility. Tennis is a social activity that helps to reduce stress and you can play for a lifetime.

The next time you are taking a tennis lesson or tennis clinic think about the motor skills required in striking the ball, gauging distance, and footwork coordination. Tennis tests speed, balance, and eye hand coordination through technique and movement by generating new connections between the nerve and brain. This alone will keep your mind sharper through those golden years.

Tennis is a game of psychological warfare testing your strategic and creative skills. Shot placement is about decisions before contacting the ball. Knowing how and where the ball lands gives a player a competitive advantage. Unlocking these psychological attributes at any age assists in providing improved self-esteem while mitigating depression and anxiety.

Why do some players prefer “Grass Courts” over other types of surfaces?

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For starters, Grass Courts advocate a much softer on your body and joints. Up until the 1970s, grass was used at three of the four Grand Slam tournaments most notably Wimbledon, the exception being the French Open. Another advantage of grass courts is that they are the fastest of all the surfaces due to the slippery top soil. The ball moves at a faster pace with a lower bounce thus favoring players with a good serve and net players. By taking the ball out of the air you take the uncertainty out of the bounce proving in theory, that when the tennis ball smashes into the soft ground a slight skidding or sliding motion gives the ball a little “kick.” The skidding phenomenon takes some of the spin out of the ball, but the rotational energy is transferred into speed.

Grass Courts are well known for producing an unpredictable bounce to the ball due to the softer and slightly uneven surface of grass in general. This can be a competitive advantage for some players. Until a few years ago, grass court tennis were considered well suited for offensive players. In the early 2000s Wimbledon changed the composition of the grass courts in-an effort to make them more durable, but players companied that the change resulted in balls bouncing higher and slower off the new grass courts.

Grass courts are very expensive to build and maintain and therefore nowadays grass courts are very rare to find and most people want what we can’t have. Unfortunately, this means that few tennis players will ever actually play on grass courts in their lifetime. Even on the Pro Tour, the grass court season is very short and lasts only 4 weeks. However, “the grass isn’t always greener”. Due to the low bounce, players need to stay low all the time with their knees bent even more than usual, leaving some players to experience some discomfort if they aren’t used to playing on grass.

Finally, the biggest advantage to playing on grass courts is that it is easier to win a point in grass as it allows more aces and serve and volley style of play. The server can approach the net after serving and hit a volley and convert it into a point. Therefore, we see more serve points in Wimbledon than say in the French Open on clay. This is due to-the-fact that the slower court surfaces and quicker deflation of balls promotes longer rallies which is perfect if you are a spectator. However, in general the slower the surface, the less benefit of approaching the net which means it’s more physically demanding on the player.

Does age really factor into the decision to play Tennis verses Pickleball?

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In 2017, it was estimated that 962 million people around the planet were aged 60 or over, comprising a staggering 13% of the global population. The population aged 60 or above is growing at a rate of about 3% per year. Europe has the greatest percentage of population aged 60 or over at 25%. Rapid ageing will occur in other parts of the world as well, so that by 2050 all regions of the world except Africa will have nearly a quarter or more of their populations at ages 60 and above. The number of older persons in the world is projected to be 1.4 billion in 2030.

Another interesting statistic points to the fact that over 68% of all pickleball players are also over 60 years of age. Therefore, there is no denying that the lure of Pickleball is growing steadily in parallel with this age demographic population. In fact, there are more than 2 million people around the world playing it today. Skeptics are forecasting that in the next few years, we can expect four times as many pickleball players.

What’s the allure and why are traditional tennis enthusiasts turning in their rackets for paddles?
Maybe it’s because Pickleball has so many skills compatible with those of Tennis? Pickleball uses smaller courts, underhand strokes, and slower balls which appeal to many baby boomers who spent their previous decades hitting overhead smashes and charging the net and now want to stay active and competitive, despite their limitations. The game of Pickleball combines the elements of tennis, badminton, and ping-pong. Pickleball can be played indoors or outdoors with a paddle and a plastic ball, the court is the same size as a doubles badminton court, 20 by 44 feet and is striped similar-to a tennis court with left and right service courts. A 7-foot zone in front of the net, called the “kitchen,” designates the area players are not allowed to volley from. However, as of now the only lines that are supposed to be on tennis courts are tennis lines. Lines for 36- and 60-foot play can be added to tennis courts, but they must adhere to certain standards concerning color, spacing and width. Although it’s not uncommon to see lines for a variety of sports on private and recreational tennis courts. As the demand for court time grows through Pickleball ambassadors, more parks are building designated pickleball courts and more clubs are considering doing the same.

For now, the debate between the two sports continues. No player with hip, knee, or shoulder problems ever wants to hear that tennis may no longer be a realistic option. Athletes want to stay active and healthy throughout their entire lives. For these players, Pickleball just might be the answer. Starting in 2018 the USA Pickleball Association (USAPA) and the International Federation of Pickleball (IFP) will be offering Tennis Pro’s the opportunity to obtain their Pickleball teaching certifications. Additional distinctions for Wheelchair Pickleball will also be available. Interestingly the pro tours have not yet adopted Pickleball as a mainstream sport but that too will most likely change in the future.

If you like this article and want to learn more about Pickleball and would like Beach City Tennis Academy to send you a free copy of the official rule book, please reply to this blog with your email address and we will be happy to send you an electronic copy. Once teaching certifications become available, BCT Academy tennis staff plans to offer lessons and clinics as a licensed provider in designated locations.

How to determine your Tennis Level?

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The National Tennis Rating Program is available at most tennis academies and private clubs. The program allows players to properly assess their skill levels, from beginner, intermediate, and advanced. Certification programs are available through industry associations such as the USPAT or PTR. The rating system is used to evenly align players to compete against others of the same skill level. All United States Tennis Association leagues use the rating system for ladder tournament programming and is the official ranking system for non-USTA tennis events.

Beginner Level:
As a general rural of thumb, the rating system starts at 1.0 for beginners who have never picked up a racket. A 1.5 player may be able to hit the ball over the net but has never had their skill set ranked. If you have been playing for a while and can demonstrate some short rally ball control your rating should be closer to a 2.0 as an example. A 2.5 player typically has stronger ball control but lacks timing.

Intermediate Level:
A 3.0 player can rally consistently with repetitive rhythm but typically needs more point strategy development. A 3.5 player typically struggles with shot selection and execution but has but mastered shot placement and depth. lack depth and variety, you are most likely ranked at 3.5. Advanced Intermediate players typically are ranked as 4.0 players because they are well versed in the technical and mechanical aspects of their long game but are still learning how to improve their net play game with shots such as lobs, overheads, and volleys.

Advanced Level:
The 4.5 level player is typically what you see competing in leagues and tournament play and can confidently serve and return shots making points using higher velocity ball speed and topspin to pace the ball. Once a player reaches the 5.0-5.5 level, they are typically nationally ranked and are competing regularly. Once a player starts winning national tournaments they can reach 6.0 or higher and make a run for the pro tour.

How often should tennis players get their rackets restrung?

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The restringing questions is one we get asked a lot as Tennis Pro’s. The basic idea is you should replace your strings as many times per year as you play per week. In other words, if you play once a week you then you should restring your racquet once per year. Of course, this theory of frequency has some flaws and should be considered on how hard you play verses how often you play like a set of brake pads for your car. If you are hard on your brakes you are going to need to replace them more often than other drivers who are not.

Another theory is that competitive players should change out their strings before every match to improve the length of play. While this is a personal choice, it’s not necessarily realistic for all budgets unless of course you break a lot of strings during match play.

The real answer can be found in the style of play. For example, if you prefer an eastern grip you most likely hit the ball softer than say a semi-western or western grip. These grips tend to be impacted more by the friction against the ball wearing down the strings faster.

Another tip is to at the tension weight. Players who like to hit a heavy ball are simply going to break strings more often. Tension weight can greatly improve power but be prepared to pay for it later. You may have read in some of previous we always recommend paying attention to the material used when stringing your racket as well. Synthetic such as nylon fibers tend to last longer.

If you are still in doubt there are several key indicators that alert players, it’s time to replace their strings such as loss of control of ball. Players will noticeably start seeing more errors and finding it tougher to place shots. Loss of topspin is a major signal and lack of the pop factor. Finally, several racket manufacturers have diagnostic centers at dedicated pros hops where players can test their string bed deflection for free.

The 5 Best ways to train for tennis by yourself

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Often players wonder what that they can do to continue training when they are not with their coach. There are actually several areas a player can make significant improvements in their game by themselves.

By far the best piece of training equipment is the ball machine. Players can work on consistency in their strokes at different speeds and various heights. The name of the game is repetition, and this is the fastest way to get results period! Most public facilities rent ball machines in case your budget doesn’t allow you to purchase one.

Another important piece of training equipment players must have is a ball hopper. These come in various sizes, brands, and prices but are invaluable for holding balls and picking them up so your not herding cats the entire time you are on the court.

How hard can a recreational tennis player hit a tennis ball?

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While Professional Tennis players can average over 100 MPH, a strong recreational player can typically average around 80 MPH and still maintain good ball control. Tennis rackets and string can also be a major contributing factor when it comes to ball speed. There are literally hundreds of manufacturers to choose from however so how do you know you are getting the best bang for your buck?

Common sense suggests that if you choose a heavier weight racket you can add more power to the ball when combined with string that is designed for speed. The reality is “that depends” on a-number-of factors. The best way to find a racket you are comfortable with is to demo several before buy. It’s equally important to note that not all racket makers are great string makers and visa versa.

Note: The goal of this post is to remain as un-bias as possible. Therefore, we are going to attempt to evaluate three different rackets in this article. Our first racket is Head’s Graphene XT Speed S. The Graphene Speed S offers a very fast, maneuverable, but offers a powerful combination. The frame is larger which raises the sweet spot higher. This frame offers a solid modern feel but does not feel the same as its predecessor. Recommended for intermediate and advanced players, the racquet offers crisp, controllable power, great maneuverability and more accessibility to accelerate aggressively through the ball. The frame offers a solid modern feel but does not feel the same as its predecessor.

The second racket we looked at was the Wilson Pro Staff 97S. This racket has a different balance from its predecessor to give more whip and better access to spin. Maintaining the 18 x 17 string pattern that became popular with the first 97S. The lower swing weight makes this racquet more accessible to a wider range of players without sacrificing on power. This racket is a good fit for the advanced intermediate to advanced player.

The final racket we wanted to review was the Prince Extreme Warrior 100T for baseliners, ensuring access to solid levels of power and good spin, great for modern styles of play. Made of a carbon fiber frame the base has been been thinned out and lengthened which means it is stiffer and will twist less on shots. The technology also keeps the frame weight a little lighter and can be combine it with the Sony Smart Tennis Sensor and evaluate your play, understanding it better and finding areas you can improve on.

Is talent necessary to be good at the sport of Tennis?

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Today’s tennis stars didn’t all come from the same levels of talent. In fact, in most cases hard work, desire, and relentless patience made most of these players into the stars. Wouldn’t it be great to know what their training, workouts, and nutrition plan involves that produced such significant results?

Well now you can. Let’s break down training first by overstating that drills, drills, and more drills are the key. Developing ball crushing top spin and ripping down the baseline is the foundation to playing competitive tennis. The Topspin Pro is a perfect training aid combines both the kinesthetic and visual elements essential to accelerated learning.

Next let’s look at workouts. It is widely known that every performance athlete should own an agility ladder for their workouts as it one of the best ways to increase speed, requires no coaching, and is very inexpensive. An example is the GHB Pro Agility Ladder Agility Training Ladder Speed Flat Rung with carrying bag and best of all can be purchased for under $10.

Defining a regimented Tennis Nutrition plan can be a true game changer. It’s critical to learn the timing of carbohydrate and sugar intake and how to stimulate performance through the match both short and long term. If you haven’t heard of Bulletproof Forbore its time to take a deeper look. This supplement boosts your cells’ ability to recycle ATP and turning that otherwise discarded fuel into extra stamina and performance. In short, Forbore is one of the most powerful ways to increase natural energy and enhance your natural resilience. This single secret weapon can carry a player through the entire tennis match.

What are the benefits of joining a Tennis League?

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Leagues are a great way to test out a player’s skills while remining competitive. In addition, leagues provide a rating system for player matching and a way for college scouts to evaluate varsity level players with potential scholarships. Tennis leagues offer players a social aspect as well with mixed doubles and co-ed singles players in addition to gender specific Men’s and Women’s game play. Tennis Ladder systems are a widely used format as-a-way to benchmark league players but with technology there are many apps that are now available that automate this process. Players can review their rankings and levels from their mobile devices instantly once they finish their matches. Leagues are a great way for player to prepare and train for tournaments as well because it allows for weekly play to build skills and ratings.

The cons of joining a tennis league can be you typically have a lot of team mates and personalities and politics can sometimes get in the way. Not to mention Leagues take up a lot of free time since you are playing every week. Ratings can also be a curse for some players who prefer a less aggressive approach to staying fit. Captains who are the team leaders can in many cases be good thing or bad thing just like in the world. Finding recreational leagues can also be a challenge. It’s always best to check with your local Parks and Recs to find out if they offer tennis leagues or if you need to go a private club. Finally, the cost of league can vary greatly depending upon your geography and limited locations that offer them (supply vs. demand).

Determining whether you are a better fit for singles or doubles leagues can always be a bit of dilemma. Once you commit, you’re stuck with your decision through the end of the league so be mindful of this. If you are thinking of becoming a league coordinator there are many considerations to take into account such as: Arranging Courts, recruiting players, developing league rules, handling team registrations, scheduling matches, promoting the leagues, obtaining awards and prizes, coordinating social activities, and approaching potential sponsors.