Tennis: Physical Benefits

Unlike football, soccer and lacrosse, tennis is a non-contact sport that one can continue well into older age without the risk of major injury. One can play as often as they'd like, granted they aren't injured.

I have personally played tennis with individuals in their 50's and they were some of the toughest opponents I've faced. With continued play, tennis works several physical aspects of an individual.

Physical Benefits

1. Aerobic/Anaerobic Fitness 

Tennis matches can last anywhere from 30 minutes to several hours. In that time a player is getting an intense cardiovascular workout that involves the entire body.

A player will also experience bursts of energy during points, especially during long rallies. Rest is usually followed after. This combination is great aerobic and anaerobic exercise.

This helps improve heart and lung health, lowering the risk of diabetes and heart disease.

2. Agility 

A player is constantly changing directions and maneuvering around the ball to execute the best shots.

3. Hand-Eye Coordination 

Each tennis shot requires that a player look at the ball and racquet for execution. The best players will look at the tennis ball through contact to execute the perfect stroke.

Botching a tennis ball usually occurs when the player looked away from the ball before following through contact.

With practice, hand-eye coordination is worked to great lengths.

4. Flexibility 

The various motions involved in playing has the body stretching in many different positions.

From the serve to over head smashes a player is extending and moving their arms and legs.

5. Speed

A tennis player will run back and forth quite a bit during a tennis match. This helps a player develop speed and increase their ability to retrieve tennis balls.

This video outlines some great information on the benefits of tennis.

Player Profile: Andy Roddick

Andy Roddick

Andy Roddick was an American professional tennis player until his retirement in 2012. He is a former world number one and winner of the 2003 US open. He was the number one American player for 393 consecutive weeks, taking the record from Andre Agassi.

Play Style

Roddick relied heavily on his fast serve and powerful forehand to win points. His serve has reached speeds of up to 155 mph, the fastest at the time (2004 Davis Cup).

His serve is often considered unorthodox because of its "super-abbreviated windup" (Active). This coupled with a quick waist rotation proved to be a deadly serve.

The video below showcases the capability of Roddick's serve.

His second serve was a heavy kick serve. While he was mostly a baseline player, he would sometimes utilize the serve and volley technique to throw players off.

He favored using an inside out forehand to aim for corners of the tennis court. He used this in combination with slices to win points.

His two-handed backhand is often considered the weakest part of his game, often used to defend rather than hit winners.

Achievements 

Roddick is the winner of the 2003 US Open, besting Juan Carlos Ferrero in three sets. He went on to reach four more grand slam finals; Wimbledon ('04, '05, '09) and the US Open ('09), but lost each to Roger Federer.

Roddick has a 3 to 21 head to head record against Federer. He was able to defeat Federer in their final bout at the 2012 ATP World Tour Masters 1000 Miami.

He has five Masters Series titles: Montreal ('03), Cincinnati ('03, '06), Miami ('04, '10).

Equipment and Clothing

• Racquet: Babolat Pure Drive (27.5 inches)
• Strings: Hybrid (Pro Hurricane Tour and VS Touch)
• Babolat Propulse III tennis shoes
• Reebok apparel ('00-'05), Lacoste apparel ('05-'12)

Court Surface

The tennis court surface can have a great impact on how a tennis player performs. Most recreational players will be exposed to hardcourts, as they are the most available, but let's not forget the other 2 popular surfaces; clay and grass.

Other court surfaces include carpet and wood, but they are much less popular and not used in professional tennis.

Hardcourt

Hardcourt Surface

This is the predominant surface on the professional tour. They are durable and weather resistant. If there is an outdoor court it is most likely a hard court. They are able to dry off quickly.

The foundation of a hard court is either concrete or asphalt. Multiple layers of synthetic material are then placed over the foundation. These layers come a variety of colors.

A hardcourt can play medium to fast depending on how it is constructed. The speed of a court is how fast the ball travels when making contact with the surface. Hardcourts absorb little energy from the ball upon contact, meaning the balls bounce high and fast.

Indoor courts will often be hardcourt. The layers can be rubber or a synthetic resin.

The US Open and Australian open both use hardcourt surfaces.

Clay 

Clay Surface

Clay courts are softer than hardcourts. They are made with a hard base, such as limestone and then a small layer of either crushed shale, stone or brick. Clay courts are not actually made with clay.

This surface allows for sliding and the speed of the court is more unpredictable. The surface changes with play. Movement and sliding moves the surface. The ball's bounce heavily depends on how much the court has already been played on.

Clay courts are known to play slow. The balls bounce high, but slower than hardcourts. Because of this, rallies are likely to last longer. It is more difficult to hit winners.

The French Open (Roland Garros) uses red clay courts. 

Grass

Grass Surface

Grass courts are most popular in Britain. They are usually made with 100% rye grass on tightly packed soil.

These courts play fast. The ball bounces low and very fast. Points are usually faster on grass courts because of the low bounce.

This surface is slippery and changes with use like clay courts. After much play the grass will often be worn and dirt will be visible.

Wimbledon is one of the few tournaments that uses grass courts.

The Backhand Part 2: Single Backhand

The single backhand is not as popular as it once was in professional tennis, but that does not mean that it should go away.

Roger Federer is a single backhand user and he is considered one of the greatest tennis players ever. That is in part do to his phenomenal backhand. Stan Wawrinka is another notable single backhand user. Coincidentally both players are Swiss. The Swiss may have a few tennis secrets worth sharing.

Here's a breakdown of the steps to perfecting a single backhand:

How to: Single Backhand

Step 1: Grip
Grip the bottom of the racquet with your dominant hand. The other hand will act as a guide when preparing to hit the ball. The non-dominant hand can lightly touch the frame when gripping.

Step 2: Foot Placement
As the ball approaches step forward with your dominant foot. Your foot should point in the direction of the ball.

Step 3: Shoulder Turn
Turn the shoulder enough to look over your dominant shoulder to the incoming ball and slightly bend your knees (the turn will bring your racquet back as well).

Step 4: Racquet Placement
Drop the racquet head below the ball. The handle end should be facing the ball.

Step 5: Accelerate
Accelerate the racquet forward into the ball in a forward and upward motion.

Step 6: Follow Through
Follow through contact, your dominant arm should finish high. When following through, your non-dominant arm should be held back to keep the shoulders sideways.

Step 7: Prepare
Prepare for the next shot by going into an open stance (body facing the net).

Roger Federer demonstrates the single backhand with ease. It may be tough for beginning players to execute each step, but this video is great when trying to see where any mistakes are being made.