Tennis, or a game similar to today's version of it, once was known as the sport of kings because it was so popular with Renaissance Monarchs who bent their elbows to it.
These days this racket game is so popular among the average sports person that just about any one can play without an enormous cash outlay.
There are only 3 items any tennis player really needs, a racket, a ball and a pair of tennis shoes. The clothes, the hats and the rest of the accoutrements are gravy. Beyond externals, though, is one very important question: Is your body up to the demands of this running sport? Playing tennis regularly, if your up to it, can make the lungs and heart more efficient and lower the risk of heart attack.
During a reasonable vigorous tennis singles game, the heart rate goes up in the 150-170 beats per minute range, a level that's desirable for those who have conditioned themselves over time to sustain such a rate. It also helps people loose weight. If you play one hour of singles tennis, the average person will use 2.6 calories per pound of body weight, about 6 to 7 times more calories used than when the body is at rest. A 170 lb. man who played 3 times a week for 1 hour each time could loose 5 lbs. in 10 weeks. Playing does not have to be at 1 level only, however, to attain some degree of benefit. At 1 level or another, virtually anyone can play the game. For instance, those in top shape can go through a gruelling 5 set match in the heat of the day. Most people should settle for less of a workout, though. For instance, a player can hit causally for 30 minutes, or have a vigorous workout for 15 minutes, if time is limited.
Because the level of playing tennis can be so closely controlled by the people playing. The game can be played by those as young as 7, by men and women playing together, by the handicapped and by people in their 70's, as long as they are properly conditioned for it. The good part is that it takes only one other person. Beginners can take it up with little conditioning at the start. Arm strength must be developed, though.
Once on the court, racket in hand, opponent across the net, you may still feel something is lacking. If you can't quite get into the match until you have played a few games, you might have the same problem that many amateurs and pros have. You may not have warmed up properly. To many players, warming up means the first 10 minutes of play or a few practice shots. Unprepared players may wind up with a pulled hamstring or groin muscle and have to spend the rest of the season watching everyone else play. Doing some stretching and loosening up exercises will get you ready to play the minute you step on the court, rather than 10 minutes later, and also can reduce chances of hurting yourself. Stretching also improves muscle elasticity and makes movement more fluid. 15 minutes of stretching is recommend before hitting. Also, when action winds down, between points or games, do some more stretches. If you haven't broken a sweat first, don't do to much stretching and play easy at the beginning of the game. If there is time, jog around a bit, taking slow, relaxed strides until you break a sweat under your arms.
The exercises actually begin at the neck and go down to the feet, loosening up everything in between. With feet shoulder-width apart and arms at the sides, rotate the head slowly with a full range of motion. Usually 5 times to the left and 5 to the right are good. In the same stance, rotate shoulders in full circles, raising them as high as possible then as low, tracing circles doing 20 forward and 20 back. In the same stance, extend arms directly out in front and swing them in vigorous circles, wind mill style, until you have done 25 forward and 25 back. To loosen the hip and back, push your hips forward slightly and swing around from side to side, letting your arms flow freely. Do 10 in each direction. For the Hamstring, stand with feet closer together and lean down without bending the legs or straining for a count of 6. Do not bob.
The leg muscle connected to the groin is probably the most commonly injured and is the most neglected area when it comes to stretching. One exercise is to squat down with your feet spread about a foot or more wider than shoulder width, tuck in your rear end, fit your elbows into the inside bend of your knees and push outward with your elbows. Make sure you are flat footed. Hold for 6 seconds and do this 3 times.
Again for the groin, stay in the same position as the previous exercise, but shift your weight all the way to the left and then extend your right leg. Your leg should form a 90 degree angle. Put your arms in front with fingers on the ground and rotate your body in a semi circle, putting your chest over your straight leg, then over the bent leg. Do 4 each way, and work on each leg 2 times.
Even the best equipment, the most most expensive shoes and the whitest shirt and shorts in the store won't prepare the player for the courts like proper conditioning will. In many areas, it is almost impossible to play on the courts until spring. That doesn't mean the tennis player has to be out of shape when the weather finally co-operates.
In the winter, players should play indoor sports such as squash, handball and bad-mitten because the footwork and conditioning required for these are similar to that needed for tennis. If possible, use the squash or handball courts to get in some tennis back board practice.
Weight training also is advised by many coaches, but it is recommended intensity varies widely with the needs of each player. To retain flexibility, players should use a weight they can lift 8 to 12 repetitions per set. Only when they can lift that weight more than 12 times should the weight be increased. 3 sets of each exercise should be tried 3 times a week but with at least a day of rest in between.
Exercises should include upright row, curl, military press, bench press, rooster curl, Tri-ceps extension and rapid sit ups. Upper body strength means more powerful strokes on the tennis court, but the player needs to build endurance and leg muscle also, exercises should be built to 15 to 20 minutes of rope skipping, running and wind sprints. Up to 2 miles of running should become part of the routine. Another good condition exercise is to run from one side of the court to the other. At least one expert said that a player that is 5% better conditioned can beat and opponent that has 25% more ability. Sometimes endurance is the only thing that determines a particular gruelling match.
For the stop and start game of tennis, wind can be developed by repeated sprints of anywhere of 25 to 50 yards. Sprints put a greater demand on lungs than long distance running, and makes the lungs adjust to the rigors of an actual game. Rest periods between sprints can be from 5 to 30 seconds. The less time spent in recovery, though, the more quickly the lungs will develop.
Skipping rope also increase lung power. Skipping while alternating feet, like prize fighters do, is one good style. Hitting the floor with both feet at the same time is another. Hopping on one foot for a count of 25, then hopping on the other is still another method. Start with about 5 minutes of rope skipping and work up to 10 minutes. This exercise can be as tiring as 2 hard sets of tennis.
The stomach is the source of much of the power in serving, smashing and stroking so developing this area is essential. One exercise is to lie prone, hands at sides and raise the legs to vertical and lower them again. Do this for about 3 minutes. Other exercise experts say that this straight leg exercise puts a strain on the lower back, so people must monitor their body very carefully if doing this exercise.
Another stomach exercise is to lie prone and raise the legs about a foot off the floor and flutter kick rapidly. Continue for about 2 minutes, rest for a few seconds and then repeat the exercise twice more. Again, care should be taken with the lower back.
Hold a light bar in both hands, palms up and shoulder width apart. Sit down, and with feet flat on the floor, lean forward to let each hand hang over it's matching knee with the backs of the wrists supported by the knees. Lower both hands at the same time while holding the bar then raise the hands as high as you can keeping the wrists stationary on the knees. Repeat 20 times and do more as strength increases.