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1.2 Equipment
1.2.1 Racquet
A tennis racquet consists of head, rim, face, neck, butt cap, handle and strings.
Generally a racquet is made of graphite or blends of carbon graphite, ceramics
and metals. However, the first racquet was made by wood and then aluminum,
thus, the racquet price can vary depending on the quality of construction.
Racquets have different length, weight and head size. 21 to 26 is a normal
length. One can also see 27 or 27.5 for stronger or taller players. The weight
can vary between 8 ounces to 12.5 ounces depending on the string quality.
Current racquet head sizes vary from 88 sq. inches to 137 sq. inches, most
common sizes are from 95-105 sq. inches. With a bigger head size, a player will
have more power with a bigger sweet spot. However, a small size can provide
more precise control.
Strings can be made by four different types: natural gut, nylon, polyester and
Kevlar. Only a few elite athletes play with natural gut, nylon and polyester.
Synthetics are more common, due to its durability, consistency and lower price.
String tension is another important factor for players. Basically, a lower tension
generates more power and a higher string creates more control.
1.2.3 Shoes
Shoes are very important equipment when playing tennis. Basically they should
be comfortable, slip resistant and have a wide-base sole. In tennis the player has
to run back and forth, making quick turns left and right. A good slip resisting
ability can significantly improve the performance and prevent ankle and knee
injuries. However, running shoes are not recommended in tennis. Shoes with
black soles are also not accepted, because they may mark the floor.
temperature increased. Be aware that the intensity should be fairly low that is
you shouldnt be tired or exhausted. This first general warm-up should also
include already court-specific movement patterns. Side-steps along the baseline,
service lines and forward and backward movements toward the net and back
complete a good general warm-up for tennis.
The second part of the warm-up should target specific muscles and joints
predominantly used in tennis. Especially the shoulders, trunk, and legs should be
included with both static and dynamic stretching exercises. It follows a list of
exercises and stretches that might be included in a proper warm-up for tennis.
Arm rotation: Straight arm to lateral side, rotate forward and backward.
Low Lunge and reach: step forward into a lunge position and extend your arms
overhead and switch to the other leg and keep walking.
Knee hug: while walking forward, grab knee towards your chest, keep walking
and alternate leg.
Kick butt: while running, kick your heel to your butt, knee points to the ground.
High knee: similar as kick butt, while running, bring knees up to your waistline
and try to do as higher as possible.
Jumping jack: jump with legs spread and hand touch overhead.
Burpee: begin a standing position, drop into a squat position with hands on the
ground, extend the leg to a push-up position, do a push up and return to the
squat position and jump up to an upright standing position.
Head turns: turn your head to right and hold that position for a while and then
repeat to the left.
Overhead stretch: bend right arm overhead, use left hand to grab elbow and
place it close to your head, pull your right arm toward your head. Repeat it with
other arm.
Across body stretch: Cross your right arm in front of your chest, keep back
straight, use left hand grab right elbow and pull it towards chest.
Step stretch: forward lunge position, keep upper body straight and stretch your
posterior leg so that the shin is parallel to the floor.
Inner thigh stretch: sit with the soles fit together, push your knees to the
ground with your hands.
Leg stretch: lie on the ground face to the ceiling, grasp right thigh towards to
your body, and hold this position with straight right leg, bend your foot to your
body and alternate.
Please see video Sports Series (Dynamic Tennis Warm-up) for more
information.
The third and last part of the warm-up should consist of tennis-specific
movements on the court including racquet and ball. Mini-tennis and its
variations are a very good starting point. Please see videos Short court tennis
lesson 1-3 for more detailed explanations.