A woman sat on the floor of a tennis court in tennis wear including a visor and trainers surrounded by a tennis racket and tennis balls

How to start playing tennis if you’ve never held a racket before

Posted by for Strength

Want to be Emma Raducanu but never held a tennis racket before? These expert tips for beginners will have you serving in no time. 

Traditional tennis season may be over, with Wimbledon and the US Open behind us, but we’ve only just caught the bug. Thanks to incredible displays of sportsmanship this summer from the likes of Emma Raducanu and Naomi Osaka, everyone wants to get on the court: there’s been a 110% increase in people searching for ‘tennis clubs near me’ over the past seven days. 

If you want to improve your sporting prowess, you can’t find a much better sport to take up. Tennis will give you an all round workout that builds your leg muscles, stamina and hand-eye coordination while improving the flexibility of your muscles and your bone density.

Playing tennis brings great mental health benefits, too. A study from Southern Connecticut State University found that tennis players “scored higher in vigour, optimism and self-esteem while scoring lower in depression, anger, confusion, anxiety and tension than other athletes and non-athletes.”

If you’re thinking of taking to the court for the first time, we have tips. Jo Ward, a former British professional tennis player and LTA coach, shares her advice for beginners.

“Tennis improves your speed, stamina, coordination, balance, and a whole host of other areas.”
“Tennis improves your speed, stamina, coordination, balance, and a whole host of other areas.”

The benefits of playing tennis

“Firstly, it’s great for improving physical fitness. Tennis improves your speed, stamina, coordination, balance, and a whole host of other areas,” says Ward.

“Playing sport is also linked to positive mental health too, and tennis in particular provides mental stimulus as it requires problem-solving and focus. Also, an often overlooked benefit of getting into regular tennis is that it provides fantastic social opportunities (following government guidelines, of course).”

Nell Mead, a physiotherapist, has been playing tennis since she was six years old. “What I love about tennis is how you can have fun at any level. No matter how good or how bad you are at it, if you go to a tennis club, you will almost certainly be able to find someone to knock a ball about with,” she says. “The joy of chasing a little yellow ball around a court is the reason I’ve fought back from injuries and surgery. And it’s brought me lifelong friendships and friendly rivalries, and taught me valuable lessons about fair play, teamwork, winning, losing, resilience and leadership.”

“There’s no ‘right time’ to pick up a racket and start playing at all.”
“There’s no ‘right time’ to pick up a racket and start playing at all.”

Is it possible to learn how to play tennis at any age?

“Absolutely,” says Ward. While Raducanu may have risen through the ranks aged just 18, anyone really can get involved. “We have adapted tennis, and the way we teach it, to account for different ages and the various motivations people have to pick up a racket and play. There’s no ‘right time’ to pick up a racket and start playing at all.”

Top tips for starting to play tennis

Harriet Dart, author and professional British tennis player, has five maintips for starting out on the tennis court: 

1. Firstly, it’s always very important to be on your feet. Keep moving, be aware of your footwork as this will help you play better. Don’t stand still.

2. The second thing to master would be the ‘split step’ or the ‘get ready’ move – feet at least shoulder-width apart, hands out front and you jump into this position as the other person hits the ball so you’re ready to move to your next shot.

3. Make sure you get your racket back early, in preparation for your shot – that’s really important to ensure you’re ready to hit the ball in front of you, not behind, which will offset you on your feet.

4. Next, focus on the ‘follow-through’; the continuation of your racket swing through the ball as you make contact between racket and ball which steers your shot in the right direction; low to high.

5. And lastly, just enjoy it. Tennis is such a fun game; there’s no right way and all it takes is a bit of practice to master the basics.

For beginners, LTA recommends starting with lower compression balls, which are less bouncy and easier to control. “Start in a small space, so if you’re on a tennis court start closer to the net, and work your way back when you start to achieve a few successful hits and rallies,” advises Ward. “Don’t go full-on Serena as soon as you step on court and try to whack the ball a million miles an hour. If you want to master the basics quickly, find a local coach and get to know the basics. You’ll meet lots of people, get fitter, and get to grips with the game in no time.”

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The LTA’s nationwide booking website, LTA Rally, is an easy way for tennis players to find, book, access and pay for tennis courts online. You don’t need a membership, just book online, turn up and play. The LTA is committed to opening tennis up to the nation, with the ambition of inspiring people of all abilities, ages and backgrounds to pick up a racket and play tennis on their terms with its call to action Play Your Way. LTA Rally helps to open up the sport and make it accessible and affordable to play. 

Images: Pexels / LTA

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