Best Practices Every Tennis Player Should Follow

Want to play better without spending hours on fancy drills? You’re in the right place. Below are the no‑nonsense habits that help you hit stronger, move faster, and stay injury‑free. Grab a notebook, try a few, and see the difference on the court.

Warm‑up and Stretching: Set the Stage

Skipping the warm‑up is a fast track to sore muscles. Start with 5 minutes of light jogging or jump rope to get the blood flowing. Follow with dynamic stretches—leg swings, arm circles, and torso twists. These moves loosen joints and improve range of motion, so you can reach those tricky shots without straining. End the warm‑up with a few short rally drills; this tells your body it’s game time.

Game‑Day Habits: Stay Sharp From First Serve to Final Point

Hydration is key. Drink water or an electrolyte drink before you step onto the court and sip regularly during matches. Pack a small snack—like a banana or a handful of nuts—to keep energy stable. When you’re waiting for a serve, take deep breaths to calm nerves; a quick 4‑7‑8 breathing pattern works wonders. After each set, walk around the baseline, shake out your arms, and reset your focus. Small habits add up to big consistency.

Equipment matters, but it’s not the only factor. Choose shoes with good lateral support; they protect ankles during rapid side‑to‑side moves. If your shoes feel worn, replace them before they cause slips. Keep your racquet strings at the right tension—most players feel comfortable around 24‑26 pounds. Test a few tensions during practice to find what gives you control without sacrificing power.

Recovery isn’t optional. After a match, spend 5‑10 minutes doing static stretches for the shoulders, forearms, and legs. Ice any sore spots for 10 minutes to reduce inflammation. A foam roller can also break up tight knots in the calves and hips. Consistent recovery lets you train more often without burnout.

Finally, track your progress. Write down what you worked on, how you felt, and any pain points. Over weeks, patterns emerge—maybe you need extra core work or a different grip. Adjust your routine based on real feedback, not just what you read online. That’s the real best practice: listening to your body and tweaking as you go.

Try these simple steps for a week, then notice how your game changes. Small, steady improvements beat occasional bursts of effort every time. Ready to serve up success?