Tennis is one of the most popular sports in the world after football. It is very popular among different age groups, males and females.

Are you a fan of tennis and want to practice it? Are you looking for the rules of playing it?

If your answer is yes, what are you waiting for? This article is directed to you, my dear butterfly. Do not waste time and start reading. In this article, since we care about your physical fitness and provide you with a lot of information about various sports and everything related to the health of your body, we will answer all the questions that come to your mind regarding the sport of tennis.

The Origins of Tennis

The French nobles were considered the first to practice tennis in the twelfth century AD, and in a primitive manner, they used to hit the ball with the palm of their hands before the existence of rackets.

In its early days, tennis was called a noble's game, as its practice was limited to kings and nobles, and the common people were prohibited from playing it.

When tennis spread to England in 1873, rackets began to be used and remained limited to the bourgeois class and the nobility.

Tennis Principles

The rules of tennis are set by the International Tennis Federation (ITF).

Tennis revolves around using a racket with specific specifications to hit a small ball over a net placed in the middle of the court and pass it to the opposing player in the other half of the court, who must move very quickly and block the ball directed at him and return it to its sender.

Tennis Elements

Tennis consists of four main elements:

Tennis court

The tennis court has specific dimensions and distinctive specifications, as the court is in the form of a rectangle, 8.23 meters wide and 23.77 meters long. It is divided equally in the middle and a net of unique measurements is placed. There is an increase in the width of the tennis court in doubles competitions by 1.37.

There are several types of playing courts through which the game is classified and named:

Clay courts

These courts are widely used in Europe and America, and playing on these courts is slow. They are made of sand and soft clay, so they are cheap and easy to install.

Grass courts

Its floor is made of green grass, and it requires players with strong physical performance and high skills to be able to play on it because the green grass that covers its floor prevents the ball from bouncing well. Green grass is also affected by climatic factors and requires continuous and specialized care.

Hard courts

It is the most common type, as hard courts do not affect the players and their performance, but rather give them balance for their playing style, and are based on their skills. They are made of hard materials, and if they have a defect, it is that they can cause injury to the players.

Manufactured playgrounds

Different types of solid materials are used in its manufacture, such as hard rubber, and it has several types, such as manufactured grass, which is characterized by not requiring constant care like green grass.

 Tennis net

The net is fixed at both ends in the middle of the tennis court, dividing it into two equal parts that have specific measurements and dimensions. The net is tied to two posts with a maximum height of 2.5 cm above the height of the net and whose diameter does not exceed 15 cm. The net is carried on a metal wire whose diameter does not exceed 0.8 cm.

The net must be 91.4 cm away from the ground in its center and 1.7 cm away from the edges.

Tennis ball

The tennis ball has specific conditions and specifications stipulated in the basics of the sport of tennis, and one must not deviate from them, as the tennis ball is required to be hollow, made of rubber covered with cloth, and with a weight that varies between 6.35 and 6.67 grams.

The colors of the tennis ball vary depending on the age groups playing on the court. The green ball is given in short-time matches and for players over the age of 11, and the yellow ball is given in any other type of match in which the green ball is not used.

Children between the ages of nine and ten play with an orange ball, while children between five and six years old play with a red ball.

Tennis racket

It is the tool that an athlete uses to hit a tennis ball and send it to the opposing player in the middle of the other court.

The tennis racket is characterized by its distinctive shape. It is composed of a frame and inside it, there is a net in the center area. It has several types, but the most common is the racket made of light aluminum, as well as the racket made of fiberglass and a graphite mixture. The rackets differ in their types due to the different companies that manufacture them. Some make the racket in a hexagonal shape, and some make it wider and wider.

The manufacture of the tennis racket has improved and its performance has evolved, as it has become more flexible in hitting the ball by mixing the polymer compound with graphite fibers, and the racket’s handle is made of a material that reduces the feeling of vibrations, which in turn may cause pain and injuries in the players’ hands.

Warm-up before Playing Tennis

Warming up is one of the most important things that must be done before starting to practice tennis, as it warms the muscles, increases their endurance, strengthens them, and increases the efficiency of the exercise. Here are some warm-up exercises and how to do them:

Hip circles

It is one of the easiest warm-up exercises, and here are the two steps to perform the exercise:

1. Stand on one leg, and lean on a chair or table to provide support so you do not fall
2. Swing your other leg in circles to the side, gently and smoothly
3. Switch with the other leg
4. Do 20 circles for each leg
5. Gradually increase the size of the circles as much as you can.

Arm Circles

It is a warm-up exercise, and here are the steps to perform the exercise:

1. Stand up straight
2. Space your legs as far apart as your shoulders
3. Extend your arms out to the sides, palms facing down
4. Move your arms in circles up to 20 times for each arm
5. Increase the size of the circles as much as you can.

Squats

It is a warm-up exercise, as it focuses on the hip flexor muscles, buttocks, abdomen, quadriceps, and hamstrings. It is an excellent exercise, as it is an exercise that moves all the muscles of the body, contributes to warming them, and strengthens the central nervous system. We provide you, my dear, with instructions for performing the squat exercise:

1. Stand up straight
2. Space your feet shoulder-width apart
3. Point your toes forward
4. Place your hands on your hips
5. Bend your knees and go straight down
6. Keep your weight on your heels
7. Continue lowering until you feel a stretch in your quadriceps
8. Hold the position for several seconds
9. Return to the starting position by extending your hips and pressing into your heels.
10. Repeat the exercise 10 times.

Jumping

It is a warm-up exercise, as it helps increase muscle endurance. Here are the steps to do the exercise:

1. Stand up straight
2. Space your legs and arms about the distance between your shoulders
3. Jump while opening your arms and feet at the same time
4. Repeat the exercise at least 10 times.

How to Play Tennis

Do you want to practice tennis and know how to play it?

We will learn together how to start playing so that you learn and know its rules, and are encouraged to practice it, and here we mention:

• A coin is tossed to determine which player will make the starting kick.
• This player stands on the right side of the court at the back line, without touching the line with his feet
• The player hits the ball with his racket to pass it to the opposing player in the other half of the court, avoiding the ball hitting the net in the middle of the court.
• At this stage, if the ball hits the net and then goes to the opponent, this movement is repeated without counting points.
• If the serving player fails to pass the ball to the opponent twice in a row, he loses a point and is counted as a double fault
• If the ball goes out of the court in the first move, the server loses his chance to serve and it goes to the opposing player without counting points.
• The receiving player can prepare to receive the ball while standing at any point he wants in his own half of the field
• The receiver is prevented from returning the ball before it bounces once on his court because this movement earns the opposing opponent a point at the expense of the receiving player.
• The movements of sending and receiving the ball continue throughout the match between the players until one of the players fails to pass the ball correctly according to the rules of the game
• The winner of the match is determined through a system called the group system, where the player must pass the matches and win 6 games to be able to win the group.
• A player must win two out of three sets to be considered a winner.

Calculating Points in Tennis

When the ball reaches the half of the field designated for the first player:

• He must not touch it or try to return it before it bounces off his court. He must also not hit or touch it more than once on his court. If he does that, a point will be awarded to the opposing player.
• The player cannot touch the net with his hand or his racket, because this will result in a point being calculated in favor of the opposing player.
• A player cannot hit the tennis ball before it crosses the net and reaches half of his court, because this will lead to a point being counted against him in favor of the opposing player.
• The ball must not touch the player's hand or any part of his body, only the racket, otherwise a point will be counted against him in favor of the opposing player.
• When a player wins the first point, 15 points are awarded to him
• When the player wins the second point, it is counted as 30 points for him
• If he wins the third point, 40 points are counted, and if he wins the fourth point, he wins the entire round.

Some Injuries Resulting from Tennis

Tennis injuries are mostly considered cumulative injuries, and they can happen to you because you play excessively and increase stress on your muscles, tendons, joints, and soft tissues, and they are recoverable. Among these injuries we mention:

• Shoulder tendonitis
• Wrist tendonitis
• Achilles tendonitis
• Tennis elbow is one of the most common injuries.
• Bursitis of the elbow
• Osteoarthritis of the knee
• Stress fractures

Tennis Injury Treatment

If you suffer from joint pain in your shoulders, hips, elbows, or anywhere else in your body, there are some home remedies that you can try to relieve the pain. Among these treatments, we mention:

• Relax
• Apply ice compresses to reduce swelling. This is useful in the first 24 hours of injury
• Press an elastic bandage onto the injury site
• Elevate your injured knee or ankle
• Ask your trainer and your doctor about exercises to strengthen your muscles and speed up your recovery after you get an evaluation.

Preventing Tennis Injuries

Sports injuries occur due to excessive practice without paying attention to safety rules, and due to not taking enough rest. To avoid injuries to you, follow the following safety rules:

• Keep your body hydrated and drink plenty of water
• Ask your coach to explain the physical requirements of tennis
• You should do warm-up exercises before matches
• You should do cooling exercises after a tennis match
• Wear suitable tennis shoes with anti-slip soles
• Follow the rules and respect the laws
• Make sure the court is clean before the game and make sure there is no debris or slippery spots
• Bring a first aid kit and keep it handy

Benefits of Tennis

Tennis is the favorite sport for many athletes of all ages, and it is a good choice for your health, as it moves all the muscles and organs of your body, makes your heart beat, activates your quadriceps, strengthens your hamstrings, awakens your competitive side, and many, many other advantages and all of this is done in the open air and the company of a friend. For you, here we will talk in detail about the benefits of tennis:

Tennis reduces your weight

Tennis helps you lose weight. If you suffer from obesity and losing weight is your personal goal, you must add tennis to your exercise schedule and practice it 5 times a week. We guarantee to you that you will gradually lose weight over 10 months, even if you do not adhere to a diet. Or a certain diet.

Tennis enhances muscle control

Tennis gives you the ability to control your muscles and body parts, that is, the ability to move one part of your body while stabilizing another part, and tennis supports this part of your physical fitness terribly.

An example of this control is when you move your arms to swing the club while your core muscles stabilize your hips so you don't fall during the swing.

Enhances your flexibility

Do you want to be more flexible? Tennis can help you lose weight and enhance your agility through its wonderful and varied movements backward, forwards, and sides, which in turn move all the organs of your body.

Reduces your chances of developing osteoporosis

Osteoporosis occurs when there is an imbalance between the formation of new bone and the deterioration of old bone. It increases significantly in older people and can often easily cause bone fractures.

There is a wrong saying that exercising may increase the chances of fractures, but on the contrary, in this paragraph, we will tell you that this is wrong, and that exercise is a shield to protect you from osteoporosis when practiced correctly and safely and when you follow the rules of the game to the letter.

Improve your balance

Good balance is important in tennis, so you must train your body to maintain its balance while serving and hitting by extending your arms.

Expand your range of motion

Wide-range tennis movements such as reaching and swinging are an excellent way to increase your range of motion, strengthen your muscles and tendons, and lubricate your joints.

It strengthens the health of your heart and blood vessels

Aerobic activities of all kinds strengthen your heart health. Likewise, jumping to get an excellent and perfect swing, chasing balls in the air, and running on the field are also among the activities that increase your heartbeat, increase its heart rate, strengthen it, and support your blood vessels, which increases blood flow to all your body’s organs.

International studies conducted in 2017 proved that practicing tennis is associated with a 56% reduction in the death rate from cardiovascular diseases.

Increases the amount of vitamin D you are exposed to

Tennis practiced outdoors increases exposure to the sun, thus strengthening your chances of getting a sufficient amount of vitamin D, supporting your immune system, improving heart health, and reducing the risk of cancer. However, we can find athletes suffering from nutritional deficiencies. the mission.

Studies have shown that the human body receives vitamin D from sunlight during the midday period, so if the weather is not very hot, try to have your matches close to this time, and do not forget to apply sunscreen, as exposure to a lot of ultraviolet rays caused by the sun It may increase the chances of skin cancer.

Tennis strengthens your social relationships

As you know, my dear butterfly, you cannot practice tennis alone, as it involves throwing the ball back and forth, and this requires a partner to play.

Studies indicate that face-to-face communication can reduce the chances of depression. Entering the field with a friend reduces feelings of loneliness, and this is often observed among the elderly.

Social relationships and communication with your friends can affect your physical health, encourage you to continue, and also have a good and beneficial effect on cancer, stress, and other health risks. To exercise and get the various health benefits from playing tennis, wear appropriate shoes, follow the rules, do warm-up exercises, and enjoy playing with the people you love. .

If you are a beginner, start exercising with your husband or someone close to you instead of the whole group until you learn well, and as we always advise you, talk to your doctor or trainer before you start practicing any type of sport.

With this, we have learned about the sport of tennis. We hope that you have benefited and learned how to practice the rules of the game exactly. We advise you, dear lady, to follow everything mentioned previously to achieve your goal, ensure your health, improve your lifestyle, and exercise safely.

For more information and articles about fitness, do not hesitate to follow Farashti magazine or follow Sarah’s Pop Fit programs and challenges via YouTube videos.

Frequently Asked Questions about Tennis

How many tennis players?

Two

How long is a tennis match?

A tennis match does not have a specific time. It varies from one match to another depending on the mistakes committed, the speed and skills of the players, and the ability of one of them to finish the match in his favor.

What are the benefits of tennis?

It strengthens your heart, improves your social relationships, increases your exposure to vitamin D, and reduces your chances of developing osteoporosis, cancer, and high blood pressure.

What injuries can result from tennis?

Excessive play without rest can result from shoulder tendinitis, wrist tendinitis, Achilles tendonitis, tennis elbow, elbow bursitis, knee osteoarthritis, or stress fractures.

What is the most common injury resulting from tennis?

Tennis elbow is the most common injury that may result from tennis

Written by: Haidy Soliman

Sources

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