Tennis - Singles

Tennis - Singles Fitness Training

Tennis - Singles Description

Singles tennis is a game in which two players hit a ball back and forth over a net with racquets. It is played on many different levels, from recreational to professional. This activity is an excellent way to improve your cardiorespiratory fitness and muscular endurance. It is important to warm-up and stretch properly before playing singles tennis in order to avoid injuries. Skill, foot speed, hand-eye coordination and muscular endurance are all important requirements. Beginners should take lessons from a qualified instructor to learn proper technique.

Tennis - Singles Warnings

  • People suffering from chronic shoulder, wrist, elbow, lower back, hip/pelvic, ankle, knee or calf injuries should seek medical clearance before engaging in singles tennis play.

Tennis - Singles Risks

  • Muscle strains of shoulder, groin, back or calf
  • Chronic lower back, knee or ankle sprain
  • Elbow injuries: lateral (tennis elbow) or medial epicondylitis
  • Shoulder impingement from overuse or poor form
  • Achilles tendinitis, ruptured Achilles tendon
  • Dehydration from outdoor play in the heat
  • Muscle cramping from dehydration
  • Calluses from racquet handling
  • Hand, finger or foot blisters
  • Eye injury or facial bruising from ball impact

Tennis - Singles Equipment required

  • Amateur competition on local, national and international levels
  • Professional competition on international levels Equipment needed
  • Racquet: available in a variety of sizes, grips and construction materials (see equipment section)
  • Tennis balls: be sure ball still retains bounce
  • Courts: indoor or outdoor; soft court, hard court, or grass
  • Clothing: should be comfortable and allow freedom of movement; if playing outdoors in hot weather, wear light colors for heat reflection
  • Protective eyewear (optional)

Tennis - Singles Applicable substitutions

  • Doubles tennis
  • Squash
  • Paddleball
  • Handball
  • Racquetball
  • Badminton

Tennis - Singles Reference sources, organizations and publications

  • United States Tennis Association (USTA): 707 Alexander Rd., Princeton, NJ 08540, (609) 452­2580
  • U.S. Olympic Committee: 1750 East Boulder St., Colorado Springs, CO 80909, (719) 632­5551
  • National Collegiate Athletic Association (NCAA): 6201 College Blvd., Overland Park, KS 66211-2422, (913) 339-1906



Fitness Benefits

  • Cardiorespiratory 4
  • Flexibility 1
  • Muscular Strength 1
  • Muscular Endurance 4
  • Body Fat Recution 2

Fitness Requirements

  • Cardiorespiratory 2
  • Flexibility 2
  • Muscular Strength 1
  • Muscular Endurance 0
  • Coordination/Skill 3

Muscle groups used

Primary muscles: quadriceps, hamstrings, gluteus maximus, calves, chest, shoulders, forearms, obliques, lower back and rotator cuff Assistance muscles: biceps, abdominals, triceps, serratus anterior, latissimus dorsi and trapezius

Energy expenditure

Approximately 0.05 Calories per minute per pound of body weight

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