Love tennis? If so, then here are some tips to strengthen your game. For starters, make sure you’re fully warmed up prior to getting out on the court. Stretch, jog and use the backboard to hit several shots to warm up. The backboard is also helpful in sharpening your strokes, helping you get in a rhythm. It helps your footwork, keeping your eye on the ball as well as the rest of your body. Practice brushing up your stroke opposite of the way the ball rotates, forcing you to focus on the seams of the tennis ball.
Add more matches to your practice times, and play one-third of them against better opponents, one-third against an equally matched opponent and one-third against weaker opponents who can still challenge you.
Practice your serve—and only your serve—one practice a week, serving from every position along the baseline. Practice serving with a spin, smooth, flat and more—mix it up. Try serving as many first and second serves in a row as you can. Additionally, practice serving by yourself and then with someone on the other side to hit it back.
Practice your game on a variety of surfaces, including hard, carpet, clay and grass courts. Not only does it make the game more interesting, but you will also learn how to maneuver on any type of court.
Away from the court? No problem. Go ahead and jump rope. It helps with your steps and footing. You can also opt for cycling, since the movement is somewhat similar to how you move on the tennis court—short steps with your knees bent. Next, you can practice running fast tennis-specific sprints to help maintain the muscular, explosive speed necessary in tennis. You can also perform bicep curls, tricep extensions, squats, lunges, chest presses and deadlifts with barbells to boost muscle endurance. For more explosive power, perform box squats, box jumps and deadlifts.
In order to avoid risk of injury, please seek advice directly from your physician, especially if you have existing medical issues, before beginning any exercise or nutritional program. Also, be sure to stretch after exercise to avoid muscle and joint tightness.