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Posted by on Jan 26, 2023 in Fitness, Injury prevention, Performance, Sports, Sports Performance, Strength & Conditioning, Tennis | 0 comments

6 WORST MISTAKES OF TENNIS

6 WORST MISTAKES OF TENNIS

  1. Poor technical and tactical tennis ability

Tennis is a complex sport that requires proper technical and tactical skills to excel. Unfortunately, due to a lack of knowledge or improper training methods, many players struggle with the technical and tactical aspects of the game. As a result, they do not reach their full potential as players and may suffer from injuries or burnout.

With the right help and training, it is possible to fix bad skills and improve performance on the court so that one can reach their full potential. Many skills are required to master in the technical and tactical aspects of tennis in order to be successful on the tennis court. The four most important skills that players need to learn to play tennis well are pace, groundstrokes, serve and overhead shots.

Here’s a list with brief explanations of how each skill works in tennis.

Pace: the ability to read and adapt to an opponent’s pace is one of the most important skills for tennis players. When playing points, speed is also required, so being able to adapt quickly and win points against opponents who are slower than you is essential.

Ground stroke: Because ground strokes are used for attacking and defense, as well as serving, a player must be proficient in them.

Serve :

Serves, power shots with topspin or slice, and volleys hit over your head with overhead, are examples of this type of shot. The overhead shot is an essential part of any tennis player’s game. This shot, which includes serves, power shots with topspin or slice, and volleys hit over the head, is difficult to master but essential for winning games. If this shot is done right, it can give players an advantage in a point by forcing their opponents to move quickly and adjust to different angles. 

Overhead Shots:
Mastering the overhead shot takes time and effort, but it gives players an edge on the court. The overhead shot is commonly referred to as a “volley.” This shot is also known as an overhead smash (hitting a ball over the head) or an overhead serve (the type of serve that can be hit with topspin or slice).

The overhead shot can be made from any point on the tennis court other than the baseline. Shots from behind, in front of, and on both sides of a player’s body are examples of this. The player should stand with their feet shoulder-width apart and perpendicular to the side where the ball is hit.

  1. Strength and conditioning programs that are cookie-cutter and over-hyped.

Individual physical needs are not taken into account in these generic programs, resulting in athletes not reaching their full potential. Coaches can create more effective programs that help players reach their goals faster and with fewer injuries by personalizing training regimens based on each athlete’s strengths and weaknesses, health status, training age, physiology, tennis specific fitness & general fitness competencies.

Athletes’ weaknesses and strengths can be found in a variety of areas of their lives. For example, when training a tennis player, coaches can work on specific weaknesses such as speed, strength, power, etc. However, the tennis aspect, recovery, nutrition, and psychology may be an advantage or disadvantage.

Coaches should consider each player’s importance to the team in order to best develop them while they are still young athletes, so they can build a strong foundation that will allow them to reach their goals faster and with fewer injuries grooming them to be professional players

Early on in a player’s career, coaches should work with them to figure out which skills to focus on and when to focus on them. This is significant because it will allow athletes to make the most of their time and avoid wasting years of work that could have been spent on other aspects of their game.

In order for a coach to be successful, he or she must be able to establish positive relationships with each player. A coach cannot succeed without the support of his or her players, so he or she must be interested in their lives outside of sports and understand the difficulties they face.

A coach must be a good communicator who can build relationships with players, parents, and staff. A coach must understand how life outside of sports affects performance on the court or in the gym.

Solution for 1 and 2: Find and invest in tennis as well as a strength and conditioning coach who has the relevant credentials, experience, a track record of coaching success, and who can tell, show, do, and live the life.

Future articles will cover in-depth aspects of tennis S&C, but for now, if you want to start at the fundamentals of tennis fitness, check out my book.

Tennis Fitness (Amazon.com/tennis-fitness/dp/1492867969)

  1. Inadequate sleep and nutrition

Maintaining a healthy and athletic lifestyle is critical for our physical and mental well-being, and proper nutrition is an important part of that. Unfortunately, many people do not consume enough food, which causes a variety of health issues. Similarly, a lack of sleep can result in fatigue, irritability, and difficulty concentrating. Food and sleep are both important components in developing and maintaining a healthy lifestyle. When we are deprived of food, our bodies eat stored fat & muscle to fuel their functions. This is problematic because it is difficult to get enough sleep when we are starving and lacking certain nutrients.

When we don’t get enough sleep, our bodies produce more cortisol, a hormone that makes us feel awake and alert. It is difficult to maintain a healthy lifestyle when we do not get enough restful sleep, and as tennis players, this has a negative impact on tennis sessions, matches, S&C, and recovery.

Read the entire article on sleep:

Read about nutrition basics here: https://strengthattack.com/carbs-protein-fat/

  1. A lack of water intake

Lack of water intake is a problem that affects people of all ages and can have serious consequences for one’s health and tennis performance. It not only causes dehydration, but it also increases the risk of developing other illnesses and conditions. In addition, a lack of variety and intensity in exercise can exacerbate the problem by making it difficult for people to properly hydrate themselves while exercising. To stay healthy and safe, it is critical to be mindful when exercising or playing tennis, and to drink plenty of water throughout the day. Keep an eye out for electrolytes as well.

More on Hydration: https://strengthattack.com/hydration-for-sports/

A tennis-specific hydration article is in the works.

  1. Excess sugar and caffeine

According to Harvard Medical School, sugar can raise triglycerides in the blood, which causes heart disease and increases your risk of brain damage due to stroke or Alzheimer’s disease.

Excessive coffee consumption or sodas with high caffeine levels can cause an increase in heart rate, jitteriness, anxiety, and insomnia. According to Harvard Medical School, drinking too much caffeine increases your risk of dehydration, high blood pressure, and muscle twitching. Too much caffeine Caffeine increases your risk of developing Type 2 diabetes and cardiovascular disease by 30%. According to Harvard Medical School, abusive coffee drinkers are more likely to develop gallstones, kidney stones, and have difficulty sleeping. Excessive sugar consumption: too much sugar (sweeteners) in any form can raise triglycerides, which can lead to heart disease or stroke. A high sugar intake may also cause acne, raise blood sugar levels, and affect blood pressure.
Sugar overload can also reduce insulin sensitivity and increase the risk of obesity. As a tennis player, the above is detrimental to one’s health, career longevity, and peak performance in tennis performance .

V) Poor mental focus and concentration

Poor mental focus and concentration can be extremely debilitating, especially on the junior or professional tennis tour. Apart from having a negative impact on tennis and tennis fitness, it can also have an impact on a person’s ability to work, study, and socialize.

Fortunately, there are a number of strategies that can help improve mental focus and concentration. There are numerous ways to improve your ability to focus on the task at hand, ranging from mindfulness practices to vitamin and mineral supplements.

Mental focus and concentration, Mindfulness meditation should be practiced. Mindfulness meditation, like physical activity, is an important part of the Tennis lifestyle. Although not everyone has the time or desire to practice mindful meditation, it can help achieve a new level of focus and concentration.

Many people report feeling less stressed after engaging in mindfulness practices, which can improve their ability to focus on work or sports.

Mindfulness is also linked to overall well-being and happiness, so find the practice that works best for you.

In terms of stress and well-being, there is some evidence that mindfulness techniques can provide a method for coping with negative thoughts and emotions. One study, for example, discovered that mindfulness meditation was associated with improved mood and decreased stress (Kamiya & Fujita, 2008).

6.Tennis Shoes and Racket

Choosing the right tennis racket, racket weight, string strength, and ideal shoe for the playing surface and your feet is critical for avoiding injuries and improving practice quality and longevity in your tennis career.

Choosing the right tennis racket, strings, and shoes can make or break your game. To maximize performance while minimizing the risk of injury, use the proper racket weight, string strength, and shoe for the playing surface and your feet. With the right equipment, you can practice smarter and play longer with increased confidence and less stress on your body. 


To begin, you’ll need to understand your playing surface. The International Tennis Federation (ITF) rates the different surfaces, with clay being the slowest on a typical player’s feet, grass being even slower, and hard courts being much faster. The ITF ratings can be found at http://www.itftennis.com/reskorts-classification/. . Find your playing surface in the ITF classification and select a racket suitable for your style of play, stringing gauge, and shoes suitable for the court surface. 


As of January 2007, the ITF classified 11 different rackets. The Head Speed MP (Medium) and Head Prestige MP (Medium) are the most popular, accounting for 34% of all rackets. Other popular rackets include the Dunlop Max Pro 200g-Aktel S1, the Wilson K Factor 2S, the Wilson Deltapac 100S, the Babolat Pure Drive Pro Team Tennis, and the Li-Ning Hellcat 750R.

All competitors in the US Open must use a racket that meets the ITF racket standard. There are many different rackets that meet this standard, each with its own purpose. Some rackets are designed for power and control, while others are designed for precision and maneuverability. 
Rackets are typically 100-300 g in weight, but they can also be as light as 30 g (1 oz) or as heavy as 400+ g. (14 oz). 

Tennis rackets for singles players fall into two categories: speed and control. Full-tension rackets, half-tension rackets, semi-hollow rackets, and composite rackets are the various types of speed rackets. 
The term “full-tension” refers to a racket in which the strings are on the same plane as the racket’s head. By increasing power, this allows for faster ball speeds with less effort. 
“Half-tension” refers to a racket with all strings above or below the head of the racket in different planes at 90 degrees from each other—the string tension is evenly distributed. This racket provides less power than a full-tension racket but more precision and control. 
A “semi-tension” racket has a little tension above and below the head in different planes to provide a little extra power. 

Tension is the amount of force required to bend or pull something, such as a string or wire. The amount of force required to flatten the racket head against an incoming ball on each stroke is referred to as head tension on a tennis racket.” A racket’s head tension is the maximum amount of force required to flatten the racket head against an incoming ball on each stroke. At impact, the racket head exerts a force on the ball, and this force is transmitted to the opponent regardless of the difference in speed between the ball and the player’s swing. 

The greater the difference in speed, or impact velocity, between the two objects, the greater their respective forces before and after contact. Because this force is affected by both mass and acceleration, it can be calculated by multiplying the two quantities together. ” The head tension of a tennis racket determines how hard you must strike each shot. It is the amount of force required to flatten your racket head against an object.

Tennis is a sport that requires accuracy and dexterity. The amount of force a player must apply to their racket head when hitting the ball is one factor that can make or break their game. This force, known as ‘head flattening,’ is essential for improving accuracy and power.

Tennis shoes are chosen based on the surface and the individual foot mechanics.

Tennis shoes have come a long way since their invention in the nineteenth century. Modern technologies have enabled the production of shoes that are tailored to the individual’s foot mechanics and surface conditions. 
Tennis players can now find shoes that are designed to provide support, cushioning, and stability for their specific style of play on any court surface. With so many options available, it is now easier than ever to find the ideal pair of tennis shoes for your game.

Shoes with closed toes ,tennis shoes with a low cut or no open space between the shoe and your foot are popular. When a lightweight, closed-toe shoe that is comfortable on indoor surfaces is required, most players wear these. Closed toe shoes are worn by players with more power and explosiveness who prefer to push off from ground contact with their toes during quick changes in direction or lateral movement. As a result, lay a solid foundation for lateral movement.

Tennis shoes with open toes, these tennis shoes have an open space between the sole and your foot.

Tennis shoes with open toes have become popular among players who require superior traction and control on the court. These shoes have an open space between the sole and your foot, allowing for more breathability and flexibility. The lightweight design also enables faster movement, making them ideal for tennis players looking to gain an advantage over their opponents. You can look great on the court while also performing well in open-toe tennis shoes.

In the form of open-toe tennis shoes, style and performance have come together. These shoes look great on the court and perform well. They are meant to help you move quickly and effectively so you can keep up with your opponents. You can look great and play even better in open-toe tennis shoes! 

Selecting the Tennis shoes

When it comes to selecting your tennis shoe, you should consider the type of game you are playing. If you need traction and are playing a fast-paced game, you should consider purchasing a heavier shoe with more padding. If you play a slow-paced game and prefer lighter-weight shoes with more support, this is probably the best option for you. To help you choose the right style, consider the following:
-If you need traction and are playing a fast-paced game, you should consider purchasing a heavier-weight shoe with more padding. If you play a slow-paced game and prefer lighter-weight shoes with more support, this is probably the best option for you. -If you play an aggressive game or want to be comfortable, look for shoes with a good balance of support and cushioning. – If you play a fast-paced sport, look for shoes that provide maximum support and comfort.

As a final point consider if its hard, clay or grass court and always decide with with your team Tennis coach, S&C coach , Doctor and the physiotherapist

Ranil Harshana (11 Posts)

Ranil Harshana,BS,DFN, CPT, CGFT, PES, CES, CSSC, SET,SSN, FTS, MMASC,(USA),REIKII(Level 2), KAPAP(Level 2) is the founder and creator of TennisBPM(R) (Body Performance Matrix) and www.LiveFitOnline.com with over 20 years experience in Personal Training, High Performance , conducting seminars , workshops, celebrity clients,Olympic/Paralympic athletes, Corporate clients, educating and training Coaches,Trainers & Athletes in Tennis, Combat sports, Martial arts, Baseball,Cricket, Athletics & Extreme Sports


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