What is tennis? How many calories will tennis burn? Advantages Disadvantages Who should participate? Learning to play tennis Tennis safety guidelines Tennis gear Glossary of terms

What is tennis?

There are few athletic experiences more satisfying than whaling on a tennis ball and watching your opponent swat air with her racquet as the ball whizzes by her. "Nice shot," she offers while muttering obscenities under her breath.

Moments like these- even when they are scarce- help explain the enormous popularity of tennis, both as a participatory and spectator sport. Even when you hit the ball into the net or commit some other ego-deflating error, there are hundreds of opportunities to redeem yourself over the course of a single set.

The game of tennis features racquet-wielding players who hit a fuzz-coated rubber ball from one side of a rectangular court to the other. A tennis match can involve two individual players (singles) or two pairs of players (doubles) and can be played indoors or outdoors. There is also "Canadian doubles" in which a singles player competes against a doubles team.

Most public tennis courts are composed of asphalt or concrete, but tennis is also played on surfaces of clay, grass, wood, artificial turf, or other synthetic materials. The court is divided in half by a 3-foot-high net. The court itself is 78 feet long by 36 feet wide. The court is marked with white lines denoting service boxes and boundaries, which include 4.5-foot alleys running lengthwise on each side. The alleys are out of bounds during singles matches and in bounds during double matches.

A tennis match consists of one or more sets, each of which is subdivided into a series of games. Each game is a self-contained unit; scoring starts at love (0-0) when a new game begins. Each game is played to four points (15, 30, 40, and "game"). A game must be won by at least two points. If the score is tied at 40-40, it is called "deuce." Whoever wins the next point has the "advantage" or "ad." If the server has the ad, the score is called "ad in." If the receiver has the ad, it's called "ad out." A game can move from deuce to ad and back again repeatedly until one player wins two consecutive points and ends the game. The server should call the score before each serve, and it is customary to state the server's score first. Both singles and doubles matches use the same scoring method. After each odd-numbered game, the players swap ends of the court.

To win a set, you must chalk up at least six games, or seven games in case of a tie. You must win by two games, and if the score reaches 6-6, a tie-breaker is usually played.

Every point in tennis is launched by a serve, which must be hit from behind the base line. The serve must clear the net and bounce in the receiver's service box, which is located diagonally across from the server. The receiver then returns the ball, and the ball is hit back and forth across the net until one player misses or hits the ball into the net or out of bounds. If the first serve bounces anywhere but the service box, it is called a fault and a second serve is taken. If the server double faults, the receiver wins that point. If the serve is good, and the receiver misses the ball completely, it is called an ace and the server gets the point. The server serves alternately from the right and left side of his end of the court.

As the point is being played out, the ball must be hit either on the fly (a volley) or after only one bounce. If the ball bounces twice on your side before you hit it, your opponent gets the point. Any ball that lands on a boundary line is in bounds. If the ball tips the top of the net then drops in bounds, it is a fair ball. If the ball tips the net, then lands in the correct service box during a serve, it is a "let," and the server gets a free serve.

How many calories will tennis burn?

A vigorous singles tennis match burns up to about 500 calories an hour if you weigh 140 pounds and up to 700 calories per hour if you weigh 190 pounds. Because you have less territory to cover and don't hit the ball as often, an hour of doubles burns about 381 calories if you weigh 140 pounds or about 530 calories if you weigh 190 pounds.

Advantages

Although its aerobic benefits are limited, tennis builds nearly every muscle group, particularly those in your legs and arms. It also increases your flexibility because so many moves in tennis, especially the serve, employ full range of motion.

Tennis is a year-round sport, thanks to indoor tennis facilities. Although some clubs are expensive to join, others are not so expensive. There are also many free courts located at high schools, parks and other public places. Courts can also be found in most townhouse communities and in newer housing developments, including retirement villages.

Tennis is a great family sport; youth racquets are available for children as young as age 3. Tennis is a social game; there is plenty of time to chat between games and sets. Because you get lots of opportunities to whack the ball, tennis is also a great way to let off steam.

Recreational tennis is often played for fun. If you have a competitive spirit, you can join a tennis league. Leagues are organized so you will play opponents of a similar skill level to yours. Most tennis clubs and many community recreation departments sponsor league tennis.

Disadvantages

Long learning curve

Like other sports with a complex set of variables, tennis has a fairly long learning curve. You must learn and practice the proper strokes as well as game strategy and body mechanics. If you've never played before, it can be easy to get frustrated early on and quit. And lessons can be expensive. It is difficult, if not impossible, to learn tennis without the guidance of a trained instructor. Unless you practice at least once a week, you are liable to get rusty and lose your budding skills. If you're out of shape, it can be difficult to run to the ball. If you are in search of an optimal cardiovascular workout, tennis is not your best bet; with all of the stopping and starting, it is difficult to sustain an elevated heart rate long enough to condition your heart.

Potential injuries

Then there is the potential for injuries. According to the American Academy of Orthopedic Surgeons, the total cost of tennis-related injuries was more than $75 million in 1997, including medical, legal and liability, work loss, and pain and suffering costs. Some of the more common injury sites are the eyes, neck, back, ankle, knee, wrist, fingers, shoulder and elbow. Players who are desk-bound all week and then hit the court with a vengeance on Saturday and Sunday are particularly susceptible to tennis injuries.

If you feel pain while playing tennis, it is your body's way of telling you to rest, elevate, compress, and ice the painful area. You may elect to wear a specially designed shock-absorbing support on your wrist, elbow, or knee. These devices are generally sold by pharmacies, surgical supply outlets, and sporting goods stores.

Tennis elbow

One the most common tennis injuries is tennis elbow. According the American Academy of Orthopedic Surgeons, the best way to prevent tennis elbow is to:

• Do gradual resistance and stretching exercises for the wrist;
• Avoid placing your thumb behind the grip for more support on the backhand, and start backhand swings from the shoulder.
• Keep your arm slightly bent during forehand shots so the biceps and shoulder take the force of the swing rather than the elbow.
• Bend your racquet arm while serving. Serving with a straight arm and firm wrist will transfer all shock from the wrist to the elbow.
• Do not put excessive topspin on the ball when hitting ground strokes by rolling over the top of the ball with the wrist and elbow.

To prevent tennis injuries in general:

• Learn proper service and stroking form from a pro at tennis.
• Warm up by hitting the ball in a relaxed manner with a partner or jogging around the court until you begin to perspire.
• Spend 5 or 10 minutes gently stretching warmed-up muscles.
• Engage in strength training and aerobic workouts, such as swimming, cycling, walking or jogging, three to four times a week.
• Keep your court free of moisture, stray tennis balls, and fallen leaves, all of which can precipitate twisted ankles and falls.
• Make sure your racquet "fits" you, in terms of grip circumference, balance and weight.
• Wear supportive athletic shoes specifically designed for tennis; some players wear two pairs of socks for added padding and protection.

Who should participate?

Virtually anyone can learn to play tennis, even wheelchair users. People with a higher fitness level will probably find singles tennis more challenging. Older people and those who are less physically fitness may feel more comfortable playing doubles. Children who learn to play tennis develop a health-promoting skill that they can use and improve throughout their lives.

Learning to play tennis

For most people, there is no easy route to learning tennis. The best way is to take individual or group lessons from a certified instructor. Learning from a pro will help you avoid bad habits and learn the right way to play tennis from the start. And yes, there is a right way and a wrong way to hit a tennis ball.

The first element of tennis your instructor will probably cover is grips, or ways to hold the racquet. Different grips are used for different shots. There is also a two-handed (or "two-fisted") grip, which some players use to produce more powerful shots.

The two most basic shots, or strokes, are the forehand and the backhand. Most of the beginning players find it easier to hit a forehand, but it is important to develop both strokes otherwise a clever opponent will quickly identify your weaker stroke and exploit it. You'll also need to learn the serve and overhead smash.

To hit a forehand, you must turn your body so it is perpendicular to the net, with your racquet arm is facing away from the net. You then swing your racket to meet the ball when it is slightly out in front of you. To hit a backhand stroke, you turn your body so your racket-bearing arm faces the net. Then you swing the racket forward and across your body to hit the ball.

A serve is most effectively executed by tossing the ball high above your head and then hitting the ball into the receiver's service box using an overhand smash.

Lessons will also cover strategy, such as when to rush the net and when to stay back. Tennis drills allow you to hit one type of shot over and over again or to practice game strategy and are a mainstay of lessons. You can also practice alone by hitting against a wall or by bringing a basket of tennis balls to an empty court and serving them in succession.

Once you've gained some proficiency in your basic forehand and backhand strokes, you can learn to put a topspin or underspin (slice) on the ball to make it bounce in a particular way. Or you can hit it "flat," that is with no spin. You'll also need to learn the serve and overhead smash.

In general, the harder and lower you hit your shot, the more difficult it will be to return. It is also important to place your shots to force your opponent to hit on the run or to hit while off-balance. Speed, spin and accuracy of your shots, as well as your opponent's abilities, all help determine who wins a given match. Sometimes, luck plays a bigger role than you would like.

While physical fitness and agility certainly are assets in tennis, many experts would argue that tennis is played primarily in the head. It is possible to "psyche out" your opponent by strutting like a winner even when you are trailing in points. Likewise you can unwittingly psyche yourself out by shifting your focus from the game to an irrelevant thought that creeps into your mind. Allowing your disappointment in one shot to bleed into the next point is another self-defeating mind-set. It is far better to quickly mourn a bad shot then shrug it off, telling yourself, "never again."

In tennis, you must be focused yet mentally nimble. In time, many players learn how to anticipate where their opponent is going to put the ball. This helps you position your body and racquet quickly. Decisions, such as where to place the ball and how hard to hit it, are made in fractions of seconds, for tennis is a game of emergencies.

Tennis safety guidelines

• To avoid cramps and stiffness, be sure to drink plenty of water before, during and after play.
• When possible, avoid playing on surfaces with no "give," such as cement or asphalt. Clay courts and other "slow" surfaces are easier on the knees and ankle joints. If you must play on a hard surface, you can lower the risk of lower back injuries by wearing shock-absorbing heel inserts in your shoes.
• Prevent blisters by dabbing the grip with sawdust or powdered chalk. Also wear terry-cloth wristbands to absorb sweat.
• Don't walk across someone else's court, and always pay attention to where the ball is on your court, even during warm-ups and drills.
• Do not arch your back unnecessarily when you serve or try to make an overhead shot.
• Quick stops and starts can result in mild ankle sprains. If this happens, you should rest your ankle and ice it intermittently. If the sprain is bad, wrap your ankle with a compression bandage, and keep your ankle elevated for at least 48 hours or until the swelling is gone.
• To protect your Achilles tendon, avoid landing on the ball of your foot when your weight is thrown backward.
• Have a first-aid kit handy, and know how to use it. For example, have compresses available for bruises, and antiseptics and non-adhesive dressings for abrasions.

Tennis gear

Clothing: You can play an identical tennis game by wearing a $150 tennis outfit, or you can wear a pair of comfortable shorts (with deep pockets for balls) and a T-shirt instead. Women should also wear a supportive athletic bra. Regrettably, most tennis skirts lack pockets, forcing women to buy an additional garment- a pair of tennis panties with a pocket sewn in.

Racquets: Racquet evolution is akin to an arms race. Every year, equipment manufacturers promise stronger shots and more control with their latest racquet innovation. Among the features touted are high-tech composite frames that are lighter, stronger, longer, or offer a bigger "sweet spot." But there is no need to invest $150 to $300 in a state-of-the-art racquet if you are a beginner. A $30 or $40 racquet is perfectly fine for recreational play. If you want to upgrade to a more sophisticated racquet, take advantage of opportunities to "demo" before you buy. Most tennis clubs and sporting good retailers provide this service. Try to play at least a game or two with each racquet you demo. Some players demo five or more racquets before finding one that feels just right.

Grip: The handle of the racquet is wrapped in a material that provides traction, cushioning, and some absorption. Grips should be changed as soon as they begin to show wear.

Strings: How tightly your racquet is strung can affect your game. A tightly strung racquet will help you hit harder, but you'll have a harder time controlling the ball. A racquet strung with less tension will offer more control at the expense of some power. Gut strings, which are made from animal intestines, tend to be more elastic than synthetic strings and are usually strung more tightly. Since your requirements change as your skills improve, it's best to get advice on stringing from a tennis pro who knows your game. If you play weekly, you'll probably need to have your racquet re-strung once or twice a year.

Balls: Few recreational tennis players can tell the difference between brands of tennis balls, so buy the ones on sale. Make sure the balls you buy are vacuum-packed, and don't open the can until you are on the court and ready to play. New balls remain lively anywhere from a game or two to several sets, depending on how hard you play. Keep your tennis balls dry, and retain used balls for warm-ups and practices.

Shoes: Because of the quick starts, stops and lateral moves in tennis, it makes sense to invest in a pair of good tennis shoes. Look for shoes that support the ankle and fit snugly but comfortably. If you play weekly on a hard surface, your shoes may wear out in a few months and need to be replaced. To lengthen the life of your footwear, don't wear your tennis shoes for anything but tennis.

Sweat bands: When playing indoors or in warm or hot weather, many players prefer to wear sweat bands on their wrists and forehead.

Glossary of terms

Ace: An in-bounds serve that passes the receiver before he or she can touch it.

Advantage: The point that comes after a deuce score. If the player with the advantage, or "ad," wins the next point, he or she wins that game.

Approach shot: An offensive shot that is usually hit from mid-court deep into the corner of the opponent's court. After hitting an approach shot, the attacking player usually runs in order to intercept the ball with a volley if the ball is returned.

Backcourt: The region of the court from the back of the service boxes to the baseline. The backcourt is called "no man's land" because it is often difficult to hit a ball from this zone.

Backhand: A type of stroke that begins at the left side of the body for a right-hander, and from right side of the body for a left-hander.

Backspin: A ball that has been hit in such a way as to keep it spinning backward during flight; also known as a "slice."

Backswing: The beginning part of swing in which the racket is brought back before being swung forward.

Baseline: The line at either end of the court; also known as service line.

Center line: The line between the service boxes and the smaller line that bisects the baseline.

Changeover: A time out after every odd game when players swap ends of the court.

Continental grip: A way of gripping the racquet that is appropriate for both forehand and backhand shots.

Cross-court shot: Hitting the ball diagonally across the court.

Deuce: A tie-scoring situation in which one player must win two consecutive points to with the game.

Double fault: Failing to put two consecutive serves in play. The opponent gets the point.

Doubles: A tennis match played by two teams of two players.

Down-the-line shot: Hitting the ball straight down the side of the court so it runs parallel with the alley lines.

Fault: A failed attempt to put a serve in play.

Follow-through: The tail end of a swing, after the ball is hit.

Footwork: Moving the feet to keep the body in position to hit the best possible stroke.

Forehand: Stroking the ball from the right side of the body for a right-hander and from the left side for a left-hander.

Game point: The potentially last point of any game.

Grip: Refers both to the racquet handle and the way the player holds the racquet. Racquet handles come in different circumferences to accommodate various hand sizes.

Groundstroke: Hitting the ball on a bounce, usually from the back of the court.

Half-volley: Hitting the ball immediately after it bounces, using a low, short stroke with little or no back swing.

Kill: A hard, point-ending shot that cannot be returned; also known as a "put away" and a "winner."

Let: When a service ball tips the top of the net before landing in the proper service box.

Lob: A high-arcing shot.

Love: Zero points.

Match: A contest between singles or doubles teams that usually consists of three to five sets.

Mixed doubles: A tennis match played by one female and one male on each side of the net.

Out: A ball hit outside the playing boundaries.

Poach: It's a doubles strategy - the player at net moves into the partner's territory to hit a strong volley at the net.

Rally: It's a situation in which both players exchange a series of shots, usually from their respective baselines.

Ready position: A preparation stance in which your weight is slightly forward, knees are slightly bent, and you are holding the racket up with both hands out in front of you.

Service break: A situation in which the player who is serving loses the game.

Set: A unit of scoring. A set is won when one player wins six games by a margin of two, or by winning a tie-breaker if the score reaches 6-6.

Singles: One-on-one tennis.

T: The middle of the court marked by the junction of the center service line and the service lines.

Tie-breaker: A special game that's played to determine the winner of a 6-6 set. To win a tie-breaker, you must be the first player to accumulate seven points, by a two-point margin.

Topspin: Using a low-to-high stroke to place a forward rotation on the ball as it leaves your racquet.

Volley: Hitting the ball before it bounces on your side of the court.