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Spelthorne Community Tennis Centre

How to Prevent Incurring Tennis Injury?

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How to Prevent Incurring Tennis Injury?

Professional tennis players play almost all year round, as they participate in tournaments and matches, thus, making them one of the most hardworking athletes out there. Spectators from all over the world anticipate tennis tournaments as special events that allow them to admire the players they like from the court. However, tennis is a physical activity that requires extreme care and rigid training. A fitness training should be in place to ensure that the player is ready for the competitive game and also to prevent himself from incurring injury. Tennis injuries can happen across all levels—whether for professional or recreational players.

Any injury can pose danger to a player’s overall performance. One of the main causes of injuries is the inability of a part of the body to withstand the demands placed on it. This is usually caused by lack of training or excessive training. One of the most common injuries is the Tennis Elbow which is experienced by amateur players which is usually caused by improper technique or equipment. These things can be learned over time through continuous guidance and practice.

Here are some of the best tips on how to prevent injuries during the matches:

  1. Get a racquet that has the correct grip size and string tension. It can help you minimize the stress that is placed on your elbow and shoulder. You also need to get a pair of shoes that will fit you right and will make you comfortable during the match. Your shoes should have a sole that is designed for clay courts or hard court. Above anything else, you should choose shoes that will be able to protect your entire feet.
  1. Being your warm up with jogging then engage in sport specific movements that can help you warm your body before the match. This can include back runs, side and forward steps. You can also start with stretches for about 30 seconds and do 2-3 repetitions. But you have to be careful that stretching will not cause you pain.
  1. You can already hit tennis balls inside the service boxes so you can already build racquet head speed and get control. This is also in preparation for hitting with longer swings from the baseline.
  1. You need to engage in strength training that involves the shoulder so you can prevent injuries such as tennis or golfer’s elbow. You also need to build strength for your legs so you can improve your strokes. Increase your racquet head speed during the tennis serve. You can also use core strengthening exercises that can give you link in the chain between the lower and upper body while doing all tennis strokes. These exercises should be more focused on abdominals, lower back and hip musculature. You also need to be careful with your trunk rotations.
  1. You need to work on your footwork because this is one of the most important elements in tennis. By having a good footwork skills, you can properly hit the ball in the right position while recovering for the next shot. This will also help you improve your speed and agility drills because it is necessary to be careful while changing direction and in observing the reaction time. These exercises should be performed with short duration rest breaks of 10-20 seconds so you can simulate the actual match.
  1. You need to prevent from hitting the ball late so your arm will not be stressed by swinging back the racquet early. You need to be more conscious of our grip technique and position so you avoid any stress in your arm.
Spelthorne Community Tennis Centre

Best Tennis Coaching Strategies

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Tennis Coaching Ashford – Best Tennis Coaching Strategies

Tennis is one of the most exciting sports that involves not only physical fitness and strength but also involves strategies and motivation. These should go hand in hand to covet successes and wins in the match. A tennis player will not be a good and professional player without having to undergo a rigid and intensive training. A tennis coach plays a very important role in the training. He should be able to equip his student with the necessary tools, strategies, techniques, and tips that can help the player win his tennis matches. A tennis coach helps the player on their game plans on how to easily win a game. While it is not easy being a tennis player, it is also not easy to be a tennis coach. A coach needs to have the right skills, techniques, and attitude to influence and motivate the player to do his best and win.

Here are the most effective coaching strategies that can help you be a strong coach.

Make the training fun and enjoyable for the player

Tennis players need motivation so they will stay focused on their practice and even during the match. This strategy also works best for young players as they have to perceive the sports as a recreational activity that can help them improve their overall health and endurance. An enjoyable activity is something that the student will look forward to, thus, as a coach, you know that your student will keep coming back for his next training session until he acquires the skills needed to be a good player. As the coach, you need to keep each session interesting. By creating something different for every session, your student will be challenged to do better and to improve their performance. You can create markers so your students can visualize the ideal target areas of the court. you have to make learning easy for them so they will easily understand how to control their movements by knowing exactly where they have to be.

Acquire practical experience

As a coach to a professional tennis player, you need to have the complete knowledge on how to win a match. First, you need to learn how tennis players play in a competitive and professional manner, thus you have to be a professional player as well. However, you should note that coaching and playing are two different things. You need to gain experience in coaching and working with an experienced professional tennis coach can be working with an experienced coach so you can learn how to teach the players the right way on how to play tennis competitively.

Get a certification

A certified coach is someone with the credentials to teach tennis. You need to get an organization to certify you. You need to get the requirements for every organization. By being a certified coach, you can get updates on modern tennis and can also help you expand your network and establish connections with fellow tennis coaches and professional players.

Continue to improve your game

Even when you are not joining any matches anymore, you need to continue learning on how to improve your techniques and strategies as your student will surely be acquire these methods from you. You need to be updated with modern tennis techniques so you can easily cope with the changes while also keeping your student updated and ready for the match. Do not stop learning. Do not stop improving. You should be someone that your player looks up to, thus, you have to be good at what you do, and be better through time.

Cardio Tennis in Surrey

How to Keep Your Body Fit and Ready for a Tennis Game?

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Being a tennis player involves a number of fitness training that you have to go through so you can be strong and fit during the match. Every player needs to undergo a training regimen that should include an encompassing fitness exercise that can provide him the preparation he needs for a strong game. A fitness training can also provide the player with the exercises that can help him improve his game. Apart from the training, any player should strictly follow a proper diet that can effectively give him the vitamins and nutrients that his body needs during the training, before, during and after the game.

Tennis players are required to be on their best shape when it comes to strength, coordination, flexibility, fitness, and mental ability. Here are some fitness training aspects that you should practice prior to doing the fitness exercises.

Perform short burst exercises such as jumping, moving your arms, or swinging. This will serve as your warm up.
Take a quick jog forwards and backwards to warm your body.
Take a short recovery between each scoring point.
Take adequate rest during rallies because once the rally stops in a tennis match, you must not lose concentration.

These steps can help improve your blood circulation, improve your strength and power of your body. These can also help you avoid any injury during the game.

Tennis players can also practice the following exercises as preparation for the game:

Lateral band walk with external rotation. This fitness training needs a mini band strapped around your ankle. You need to hold a piece of Thira-Band palms up. Keep your elbows at a side while rotating your arms externally creating a moment (tension) through Thira-band. Maintaining this position, you step a head while keeping your feet straight in an athletic way. You have to repeat two sets of this exercise of about 10-15 yard moving in both directions.

Bench split squats. As the name implies, you need a bench where you can place one foot on top of it, while the other foot must be in a split squat position. You can squat your body down on one leg, while the weight of your body or the dumbbells in the other hand. Remember that the weight of your body must be on your heels, shoulders back, chest up, and abdominals. It is important that you maintain a perfect position through the spine and throughout the movement.

Single leg balance with external rotation. You need to balance your body on one foot while standing on a foam pad. Using your opposite arm, you can perform full external shoulder rotation in 90/90 position with a piece of tube. You must focus on stabilization of your moving shoulder with scapular muscles.

Stamina building exercises. Every good player needs a good amount of stamina as it can help him endure the challenges of the game. Stamina building exercises include daily jogging and other cardio workout. Jogging allows the player to gain more power and to gain more muscles, increase the body’s metabolism, thus removing excess fat from your body.

Interval exercises. A rally exercise is an important tennis exercise as it allows him to be mentally relaxed and it gives him the chance to refresh himself. A rally is a break of small intervals of 10-15 seconds every time a player makes a score.

Speed exercises. Agility and speed are the two other important skills that every player should have during the match. By building good amount of stamina and by continuous practice and play, the player will eventually improve his pace and create strategies on how he can further improve his game.

Spelthorne Community Tennis Centre

The Most Popular Male Tennis Player

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People look up to tennis players as celebrities as we see them on TV with their competitive stance and outstanding strokes. These players have worked all their lives to be good at what they do—they undergo training, observe proper diet, and ensure proper fitness. Being a professional player does not happen overnight; it will take you years to get into a good shape but the learning continues and players continue to improve themselves.


Here is a list of the most popular male tennis players of our generation.


  1. Roger Federer. It is undeniable—Roger Federer is deemed to be the greatest player of all time. A whopping record of 17 Grand Slams and counting makes Federer a notable player. He has achived an outstanding record of, before Wimbledon this year, having reached 36 Grand Slam quarterfinals. He is also known for his grace whenever he plays which enabled him to avoid the injuries that have affected his other rivals.


  1. Rafael Nadal. The man from Mallorca is an eight French Open title holder that makes him the greatest clay court player of all time. Nadal has exemplified a a relentless determination not only to fight for every point but to constantly improve himself as a player and become a winner on all surfaces. One of the turning points of his career was when he suffered from an injury but he managed to recover from it due to his persistence. He returned and upped his own game.


  1. Pete Sampras. With 14 Grand Slam titles under his belt, he is undeniably a winning machine. He has a joint record seven Wimbledon titles speak volumes of his strength as one of the best players of this generation. He is is known for his phenomenal serve and for being a volleyer but he is also known for his outstanding running forehand.


  1. Rod Laver. He won a calendar year Grand Slam in 1962 but tuned into a professional player which made him ineligible to compete in the Grand Slams. In 1968, he won Wimbledon and also made a clean sweep of Grand Slams the next year among an open era record of amazing 17 titles.


  1. Bjorn Borg. His biggest achievement is bagging 11 Grand Slam titles, which he achieved on such a notable day—a day after his birthday. He retired the year after which surprised all the Tennis fans. He was the iceman and the great rival of John McEnroe. All of his Grand Slam titles were from the Wimbledon and French Open. He won both tournaments for three consecutive years and people believed this was hard to match. He played Australian Open only once.


  1. Andre Agassi. Agassi is known to be the sport’s most respected ambassador. He won eight Grand Slam titles throughout his career and had an exciting career with highs and lows. Known to be one of the best returners of all time, Agassi had a stellar hand-eye coordination that he was able to acquire through years of practice.


  1. Novak Djokovic. The list of the best players will never be complete without Djokovic. He was known to be the world’s no.1 player for the past two years despite strong contemporaries—Federer, Nadal, and Andy Murray. He bagged 10 titles, with three Grand Slams in 2011. His return and two-handed backhanded stroke is known to be the best of all time.


  1. Jimmy Connors. Connors is known for his lack of height but this did not stop him from being ranked as no.1 in the world in the mid 1970s.
Spelthorne Community Tennis Centre

The Basics Of The Game of Tennis

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What You Need to Know About Tennis: The Basics of the Game

One of the most exciting games to watch on TV is Tennis. Professional players have established a strong fan base from all over the world. Thanks to their fit bodies, amazing strokes, and strategic stances. But the truth is every player goes through a rigorous training to make sure his body is ready for the game, he follows a strict diet, and above all, he started by learning how to play the game before getting good at it. If you have plans of being a pro player one day, you can start studying the basics of the game.

The basic fundamentals of tennis can help you build a first level foundation for the rules of the game. It is important to note too that the correct basics should be reinforced repeatedly so you will be able to practice it during the actual game.

The physical fundamentals of tennis can be broken down into the following components:

  1. This includes the racket, strings, and shoes.
  2. These are the techniques that you need in striking the ball.
  3. This is the proper and best movement during the game.
  4. Physical fitness. You need agility, strength, flexibility and stamina to be able to play the game successfully.


One of the most important elements of playing tennis is choosing the right equipment to use. Selecting the best racket will totally make a difference. Heavier and stiffer rackets can give your strike more power while the smaller ones can give you more control. You can also choose the strings that you want to use whether it is the natural or synthetic gut. The natural gut is more expensive but it is more elastic and it can retain the tension better, while synthetic gut is more affordable and requires less maintenance. You can also choose the textured string which can provide more control, more bite on the ball, and a better spin. You also need to choose the right shoes that you are most comfortable with. Your shoes should be able to provide you with the support you need for lateral movements.


There are two types of groundstroke: The forehand and the backhand. You can do the forehand stroke by waiting for the ball by standing on the baseline facing the net. Take the racket back while pivoting your hips and turning your shoulders. You swing for the ball with a relaxed arm and loose wrist. You have to hit the ball out in front. Backhand groundstroke is done by loading your weight on the back foot. Just like in the forehand stroke, swing for the ball with a relaxed arm and loose wrist while hitting the ball in front, while transferring your body weight from back foot to front foot as you do the shot.


One of the most crucial skills you need in executing any kind of stroke is maintaining a proper balance. This can be achieved if you have the right footwork skills. You need to make small adjustment steps as you prepare for your shots. Achieving impressive footwork skills can help you improve your game.

Physical Fitness

Just like in any sports, tennis requires you to have a fit body that can endure the challenge in the court. The least you want to acquire is an injury because of lack of preparation or because of a body that is not ready for the game. You also need to focus on key areas such as flexibility, speed, agility, stamina, eyesight, reaction time, and coordination.

Spelthorne Community Tennis Centre

Effective Diet For Tennis Players

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Professional tennis players do not go to the court empty-handed. Each of them has his own pre game strategy—rigorous practice, rounds of training, and a special diet. A tennis player’s diet is not something you can overlook because every player needs a special amount of nutrients to keep him swinging and hitting the ball, and to energize him to move around the court. Usually, his diet is not a regular one to ensure that all of the required nutrients are part of the meal. This diet should be carefully monitored and regulated. This will help ensure that the player can achieve optimum performance in the court, while keeping all his key skills—power, agility, speed, coordination, and focus.

These skills can only be performed when you have high energy. You can get this energy from protein that will build up the muscles and provide the body with vitamins and minerals. Once a tennis player joins a tournament, he should make sure that he maintains a proper diet before, during, and after the matches. However, it is important to note that the player should stick to his diet even during the training period so he can maximize the benefits of the meal plan as an optimal tennis diet is built over time. Appropriate timing of consumption is also an important part of the diet.

A balanced tennis diet includes all the important vitamins and minerals that boost the health of the body. This includes protein, carbohydrates, minerals, vitamins, healthy fats, and water or fluid. It is advisable to eat fresh food instead of processed ones.


Tennis players need high levels of energy for their training and matches. A good source of this will be carbohydrates. It fuel the muscles and aid in avoiding muscle fatigue, keeping the player stronger. A tennis player would normally consume 500 to 1,500 calories for every match and he needs to replenish this by taking food rich in carbohydrates. His special diet should include 7-10 grams of carbohydrates per kilogram weight of the body. These food choices include pasta, rice, oatmeal, potato, cereals, or bread.

Proteins. Protein is an integral part of the player’s diet to aid him in muscle build up, in quick recover after a long match, and in formation of haemoglobin. A complete diet should include two to three servings of protein food. Oatmeal is known to be a good source of protein, as well as eggs, meat, fish, yogurt, and cheese.

Fruits and vegetables

Fruits and vegetables are the natural source of antioxidants, vitamins, minerals, and other important nutrients. A good tennis diet should include three to five servings of vegetables and four servings of fruits. Usually, ½ cup of cooked vegetable and fresh salad is equivalent to one serving. One serving of fruits is ½ cup of any type of fruits. Common fruits include mango, apple, berries, or other choices.


Being properly hydrated is one of the vital factors of a healthy body. A tennis player should drink water on a regular basis even when he does not have a match. An ideal diet should consist of 80 ounces of water or fluid daily. Prior the match, professional tennis player should drink significant amount of water or fluid all day and night. Consuming sports drinks that contain sodium, proteins, electrolytes, and carbohydrates can also help in replenishment of essential elements that the body needs during the match.

Breakfast to start the day right

Breakfast is the most important meal of the day for everyone. For tennis players, this meal will replenish all the nutrients, minerals, and fluid in the body. A high carbohydrate breakfast can help tennis players feel more energetic.