Tennis – Beginners’ Practice


Anyone can start tennis training, regardless of age. Many schools offer courses for both children and adults. But how does learning tennis look like? What kind of exercises do beginner tennis players do?

Adult tennis courses

It’s important to learn the basic skills for tennis. It includes holding the rocket the proper way (grabbing)and performing strokes. The courses for beginners (adults) vary depending on the tennis school chosen. At first, students usually do basic exercises. They try to familiarize themselves with the training equipment (rockets and balls). Of course, they also master the theory – the rules of the game. The course program often includes exercises for beginners using slower balls. As a result, it is much easier to learn longer and better technical exchanges with the opponent.

Tennis courses for children

For children, most schools use the method of learning tennis through play. There are technical exercises, motor skills, or exercises for beginners with slower balls. Tennis coaches make sure that children learn how to move around the court. By using scoring games, for example – they teach them healthy competition.

Of course, all tennis training sessions have a proper warm-up. This consists of stretching exercises and aerobic training, among others. Often followed by coordination exercises using tennis balls.

Warm-up before every tennis practice

A sport like this always requires a proper warm-up. In case of tennis training, all you need to do is spend 15 minutes on it before practicing it for beginners on the court. In the first stage, a general warm-up is necessary. Such exercises, for example, a starter or stretching of all muscle parts should be done in the warm-up. In the second stage – warming up exercises on the court is a must. This is already a warm-up aimed at a specific tennis game. It can include, for example, forhanding the ball on a racket (forehand, backhand) or a game for points.

Exercises for beginner tennis players

holding a racket


  • The trainee puts the tennis ball on the racket. Then on the sign of the partner/coach he moves or stops. The aim of the exercise is to keep the ball on the racket.
  • The trainer stands back to the partner/coach. The coach throws the ball so that it is in front of the child. His task is to catch the ball when it bounces once from the ground.


  • The trainee grabs the rocket with the universal grasp. Then he starts to raise the ball. After each toss, the ball can bounce off the ground. Once the player is able to make about 7 such bumps – he can start to bounce the ball without having to bounce from the court.
  • The player stands on the service line (the partner stands the same on the other side of the court). Then, he raises the ball on the racket, and with the second bounce, he directs the ball to the other side of the court. The aim of the exercise is to keep the ball in the air as long as possible.

Some theory – what tricks are there in tennis?

1. Continental grip. It is one of the basic tricks. It was done in all strokes. At present, it’s only done for defensive strokes or service.


2. Eastern. Allows you to achieve flat and strong strokes. Many world-famous tennis players used this stroke.

3. Semi-Western. One of the most popular tricks in lawn tennis. Thanks to rotation, it allows you to control movement.

4. Western. Allows for strong strokes with the use of topspin (rotation of the ball’s advancement).


1. Continental. Features a slight shift depending on the dominant hand. It is used in the slices (a stroke with a reverse rotation of the ball).

2. Eastern. Allows for strong flat strokes. Usually it is also used in kick services (overclocked services).

3. Two-handed backhand. There are many modifications to this trick (including continental and semi-western). In this grip, one hand makes a different grip than the other.


Practical exercises for tennis beginners

Growing tennis means mastering many aspects of the sport. Different training methods serve this purpose. One of them is so-called shadow training. This gives tennis beginners a chance to learn the correct movement technique during the game. Shadow training is exercises without the ball. A good way is to watch yourself in the mirror during the exercises. In the initial period of learning tennis, it is crucial to learn the correct way of movement. The mistakes acquired during this time are difficult to correct later.

Beginner’s training is a complex set of coordination exercises. Studying the grips and strokes, mastering the proper work of the legs, and others. The sport seems to be simple – but polishing your skills on the court on your own can be ineffective. For beginners, thus, the most effective learning is to exercise. Under the supervision of an experienced tennis trainer, of course.

How do I make mistakes?

In most cases, the first contact with the racket and ball is not best remembered. Beginners need to get used to the court and learn the rules of the game. And there are a lot of technical matters. They all need to be taken into account so that you can move on to the next stage of the game. It’s simple – to direct the ball where there is no opponent. But in the initial lessons, it is not that easy. So it is important to do exercises for beginners without fitness. After a while – this stamina and skills are being developed.

Healthy benefits in playing tennis


  • Improves lung function
  • Slow down the aging process
  • Provides excellent condition
  • Reduces the risk of heart disease
  • Reduces blood sugar levels

Tips for  tennis beginners

  • Remember to make sure that the games are accurate, not strong
  • Don’t demand the impossible from yourself
  • Start by learning the basic strokes and step by step, introduce the more difficult ones
  • Remember to work your legs
  • Be patient

The most common mistakes of beginners in tennis

  • Making too much demands on yourself (it is better to set small and easy to achieve goals)
  • Lack of concentration and patience
  • Not getting caught up in the so-called “feeling of the ball”, but only in the technical correctness
  • Too strong and inaccurate cheeses
  • Disregard for legwork

Tennis – why is it worth it?

All over the world we find almost 100 million people practicing this sport. You can start learning to play tennis as a child. But this does not mean that adults are already excluded! Tennis is a sport that can be played at any age. It brings many benefits. Things like shaping character, improving motor coordination, teaching discipline, or healthy competition. For adults, the biggest advantages of playing tennis are stress relief and relaxation.