If Im going to play tennis what workouts should I do and what sort of injuries should I watch put for?

.Stats- 16 years old, girl, 5'1'' and 108 pounds.No muscle mass or previous sports experience.





Ive just started playing tennis so I was wondering what sort of regimen I should have to improve in it. Like should I practice sidestepping/..etc B/c I need more power (my serves and returns are ok b/c im weak) and I would more endurance and speed but mostly power. Are there any sort of wrist workouts or something...?I just want an uncomplicated plan not going to the gym and lifting barbells which I cant..Help please

If Im going to play tennis what workouts should I do and what sort of injuries should I watch put for?
If you're just starting tennis, let me tell you this right away: You should never flip your wrist unless you're serving. For forehands, backhands, volleys, and slices, your wrist needs to be nice and firm. Now, onto how you should hit. Beginners should aim for consistency first. It is nice to drive a shot every once in a while, but if you get into a habit of playing all-out on every stroke, you won't improve your game when you advance levels. Finally, onto your stepping style. Tennis is all about footwork, really. A good thing to practice is pumping. Pumping is kind of like running in place, except you only lift your feet about an inch off the ground, and hence it's at a faster pace.





Now, about an actual workout routine. A good way to practice your footwork is to have a friend hold one tennis ball in each hand. Have them spread the arm so that their hand is at the same height as their shoulder. At this point, you must start pumping your feet. Your friend will then drop one tennis ball and you will attempt to catch the ball before it bounces twice. As it gets easier, have your friend back up a couple of steps. In addition, running the mile is also a good workout; although, riding your bike can be much less stressful and more fun. Next, it's onto the arms. Contrary to popular belief, push-ups are not a good way to build muscle mass; however, lifting weights is. If you don't have weights, though, try hitting against a wall, or just play with a friend.





Finally, here are some tips to improve your game. First, keep low. Always have your knees bent. This gives you more potential energy. Second, as you bring your racket back, if you're doing a forehand, stick out your free hand as if to catch the ball. Then, wind up and use your free arm to create a whip effect. Throw your arm out, then square your shoulders, then follow through with your shot. In addition, as you wind up, step forward with your lead leg and transfer your weight to your front foot as you hit the ball and follow through. Now, if you're doing a backhand, simply wind up, step, and hit! Lastly, never ever stand up when you're doing your follow through. This will decrease your amount of potential and kinetic energy, so always keep low!





Well, if you want some more detailed advice about technique, you can email me at pdw4892@yahoo.com, otherwise, good luck!