Get into the swing of things with our top tennis tips

Jul 02, 2021
Posted in: Fitness, Well-being   Posted by: Ragdale Hall Spa

Tennis season is in full swing and whether you’re a keen tennis player and want to refine your serve, or you just fancy catching up with friends and releasing some stress and making a day of it with a picnic, in this blog, we’re serving up some of our top tennis tips! Tennis is also a fantastic sport to improve your overall wellbeing, so there’s never been a better time to dust off those racquets and get your heart pumping.

  • It’s all in the stance ­– to serve, stand with your feet positioned so that your front foot is pointing towards the right net post (if you’re right-handed) and your back foot is parallel to the baseline. There are actually two different stances in tennis, so you might need to work out which one feels most comfortable for you, depending on your height and what feels right.
  • Keep your eyes on the ball – it may sound obvious, but how many times have you caught yourself steeling a glance at your opponent, your teammate or daydreaming about your next shot? If you want to improve your tennis, always keep your eye on the ball and try not to get distracted!
  • Establish a routine – having a set routine and sticking can come in beneficial in all aspects of life, and the same applies to tennis. Writing out a plan of action on paper can really come in useful and will make it feel more real and tangible. For instance, you could dedicate one session to working on refining your serve, another for sprinting to the ball, working on your hand-eye co-ordination, and also making sure you have plenty of practice with your teammates too.
  • Start cross-training – complement your tennis routine by incorporating HIIT sessions or plyometrics; practicing explosive movements will come in handy when you’re sprinting after the tennis ball! If you like running, try going for a run 2-3 times a week as this may help to improve your stamina.
  • Stay hydrated – as tennis tends to be a seasonal game, the increased temperatures combined with exercise can cause dehydration, so make sure you’re staying hydrated and drinking plenty of water to improve your overall performance.


Here’s just some of the benefits of playing tennis:

  • A healthy heart – Bjorn Borg once characterised a tennis match as “a thousand little sprints.” The quick anaerobic movements made on the court help burn fat and increase the heart rate. A typical tennis match can last anywhere from one to two hours, and at intervals that are ideal for improving cardiovascular health – essential for lowering your risk of heart disease, heart attack and stroke.
  • Flexibility – due to the constant stretching and manoeuvring to return the ball toward your opponent.
  • Speed – through a series of side-to-side and up and back sprints to chase the ball.
  • Brain power – tennis requires the brain to be creative, and it involves planning, tactical thinking, agility and the coordination of different parts of the body.


Here at Ragdale Hall, you can practice your serve on our championship standard, all-weather tennis court! To book a tennis court please speak a member of our Fitness Team or call extension 318. Rackets and balls can be supplied by the Fitness Department.

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