Grab your glass and give a toast to the New Year! The start of January motivates us to try new habits and make resolutions we hope will last past February. While the holiday season was a time to indulge in delicious food and drinks, 2022 can be a fresh start for your fitness goals!
Like many people, you might plan to jump back into an exercise routine this year. And If you have not picked up a racket in a while, do not feel discouraged! Let us help you discover how to get back into tennis with the right apparel and knowledge.
Creating your tennis routine
The key to getting back into tennis is consistency. A set routine will help you achieve measurable growth and prepare you to dominate on the court. An effective tennis routine requires honesty in your current skills and abilities. To help you feel and look great, be realistic about your tennis goals!
There is no doubt that exercising after a break can be difficult, but that does not mean that it is impossible. Now we're not saying you have to train at an Olympic level! Your routine should be manageable while challenging enough for you to practice regularly. A great way to discover the right routine intensity is to adjust it as you go.
Easing yourself back into tennis will help you improve your game. Try our suggestions for making a killer tennis routine, it's not only about stretching!
Make water your best friend! Before you hit the court, ensure your body is hydrated. Dehydration is not the only thing that can hurt your game. Don't play on an empty stomach; an intense game of tennis will deplete your energy. Prepare your body by drinking water and eating energizing carbohydrates!
Get your head in the game
Tennis is a mental game just as much as a physical one. The best way to prepare is to practice like you are playing an actual game. If you enjoy competing outside, spend your time practicing there as well. We will even let you in on a secret; you can practice outside all year round by playing winter tennis!
Discover your frequency
Do you prefer a quick game in the morning or maybe at night after a long day? Planning when you will play is part of building your routine.
Try setting an achievable goal on the duration and frequency of days you will hit the court. Do you find playing for one hour 3 times a week too easy? Try increasing your practice time and adding days as you go. Don't be afraid to adjust your practice routine; you know your body best!
The best tennis warm-up exercises
Making a routine is a great start for getting back into tennis! But the most important thing for your body will be easing it back into the motions of the game. Strengthening your mobility will be vital in improving your skills and preventing injury.
Try to focus your warm-up exercises on these four areas of your body.
Tennis leg exercise
To build strength in your legs, practice this warm-up. Start off doing 3 sets of these jumps, with 5 reps a set. These jumps will target your quads and get your body ready for your serves.
- Begin with your feet shoulder-width apart.
- Swing your arms back and get in a squat.
- Drive your body up with your arms swinging forward.
- Land on your feet in the starting position.
Tennis core exercise
Lunge and Twist
Let's get that core ready! Not only will this warm-up target your legs but also your core. Practicing this exercise will help improve your balance and stamina. Perform 2 sets of these lunges, with 8 to 10 reps on each side.
- Begin with a lunge and have your arms extended out.
- In the lunge position, twist your arms to one side.
- Return to a standing position and repeat on the other side.
Tennis back exercise
Don't forget about your back! This stretch is good for warming up your back and removing tension. The cat stretch is not about speed; ensure that you are controlling your movements. Perform 2 to 3 sets, with 5 to 10 reps a set.
- Begin with being in a table position, hands and feet on the floor.
- With your head facing the ground, inhale and arch your spine up.
- Hold for 5 seconds and exhale as you curl your body down.
Tennis shoulder exercise
Warm-up those shoulders! Like other parts of your body, warming up your shoulders will help you perform better and prevent injury. Practicing arms circles will loosen up your shoulders by removing tension. Perform 2 sets, with 15-second reps going forward and 15-second reps going backward.
- Begin by standing with your arms by your side.
- Lift your arms and slowly swing them in a circular motion.
- Repeat this exercise, going both forward and backward.
Tennis doubles versus singles
Aside from a larger court, having a teammate to compete with can be fun! You can build strategies with your partner and talk through different opportunities. As well, having a partner allows for two sets of skills to work together.
Having a partner can be encouraging, but it also means more communication. Poor communication can make coordinating your moves on the court a challenge. When communicating your skills, be honest about your strengths and weaknesses!
Without another person on the court, you don't have to worry about losing a game over a complex strategy. Not coordinating with a partner lets you know the exact skill level you will bring into your game!
Playing by yourself pushes you to play at your best throughout the game. If you perform better in one aspect compared to another, there is not much more you can do other than adjust your strategy.
The best extra coverage shorts for tennis
No grand return to tennis would be complete without the best apparel. The last thing you want while running on the court is an outfit malfunction.
Explore the best extra coverage shorts and play in style!
These pull-on shorts are perfect for tennis and lifestyle living. The pull-on design with enclosed elastic sits comfortably at the natural waist with a no roll–down waistband. Enjoy the mock mesh undershorts that ensure extra coverage for free movement!
Our stylish pull-on shorts are perfect for beating anyone on the court! We added front and back patch pockets so you can carry all your essential items. Experience extra coverage in your shorts, and explore our tennis tops to complete your look!
Avoid the possibility of an outfit malfunction with cute extra coverage shorts! The pull-on design is a comfortable fit that will keep you focused on your game. Free your hands with front and back patch pockets.
Grace the tennis court with our pull-on shorts! The lightweight 4-way stretch woven body fabric is UPF 50 sun safe and moisture-wicking. Enjoy your tennis game with shorts that sit comfortably on your waist, and check out the rest of our tennis clothing!
Playing tennis again can feel taxing on your body and mind. With a good routine, you can return to playing at your best! No matter how you play, always remember that getting back into tennis is a process. Leave the stress of last year behind and go show off your tennis skills!