Tennis is more than a sport – it's a lifelong companion. Played from childhood to old age, tennis combines athleticism, tactics, and mental strength like almost no other sport. On clay, grass, or hard courts, players fight for every point.

Tennis has a rich tradition in Germany: Boris Becker, Steffi Graf, and today Alexander Zverev have inspired generations. With over 1.4 million club members, tennis is one of the most popular sports.

What is tennis?

Singles (1 vs. 1) or doubles (2 vs. 2). Play the ball over the net and land it in the opponent's court. Scoring: 15-30-40 game, games to sets. Match: Best of 3 or 5 sets. The serve alternates after each game.

Why tennis?

A sport for life: Playable from age 5 to 85. Full-body workout: Endurance, strength, coordination. Mental: Every point counts, no team assistance. Social: Singles for competition, doubles for fun. Infrastructure: Over 9,000 clubs in Germany.

Tennis is based on a few basic strokes – perfected over years.

Forehand

The most important shot: the dominant hand shot. Backswing, rotation through the hips and shoulder. Topspin: over-rotation for control and bounce. Flat: more speed, less room for error. The shot that scores points.

Backhand

One-handed or two-handed: One-handed: More elegant, greater reach, more difficult. Two-handed: More stable, more control, more common. Slice: Underspin for defensive situations. Topspin: More offensive, more demanding.

Serve

The only shot you can control: First serve: Fast, riskier. Second serve: Safer, with spin. Kick serve: High bounce. Slice serve: Sideways bounce. The serve can decide matches.

volley

At the net: Short swing, blocking technique. Forehand and backhand volleys. Important for net play and doubles. Requires reflexes and soft hands.

return

The serve and return: Short backswing. Timing is more important than power. Split step before the hit. Against strong servers: Block return.

The surface fundamentally changes the game.

Sand/Ash (Clay)

The European classic: Slow: The ball slows down and bounces high. Long rallies: Endurance is key. Sliding: Special technique is required. French Open played on clay. Baseline play dominates.

Hard court

The all-rounder: Medium speed: Consistent takeoff. Australian and US Open. Stressful on joints: Hard surface. Varying speeds depending on the surface.

Lawn (grass)

The fast surface: Fast: Low bounce. Favors serve-to-net play. Wimbledon is the only Grand Slam with this surface. Short season: Only a few weeks. Slippery and unpredictable.

Carpet/Indoor

Indoor season: Fast-paced game: Similar to a hard court. Consistent conditions: No wind or weather. ATP/WTA Tour in winter. Davis Cup often played indoors.

Adjustment

Adapt your game to the surface: Clay: patience, topspin, stamina. Hard: balance of attack and defense. Grass: serve, net play, quick points.

Tennis training is multifaceted – technique, fitness, tactics and mental aspects.

Technical training

The foundation of all play: Stroke training: Repetitions for automation. Ball machine: For consistent repetitions. Baskets: Coach feeds balls. Match situations: Tactical stroke training.

Endurance

For 2-3 hour matches: Tennis is stop-and-go: interval training. Recovery between points: 20-25 seconds. Long rallies: aerobic base. Heat adaptation: for outdoor tournaments.

speed

For the first step: Acceleration: The first 3-5 meters are crucial. Change of direction: Stop and start explosively. Split-step: Before every shot from your opponent. Footwork: The foundation of good shots.

Power

For power and stability: Core: Rotation in all strokes. Legs: For explosiveness and stability. Shoulder/Arm: For serve and strokes. Prevention: Rotator cuff is important.

Match training

Practice under competitive conditions: Training games: With scoring. Tie-break training: Under pressure. Situations: Coming back from 0:40.

Tennis is like chess with a ball – tactics decide matches.

Basic tactics

Game principles: Cross-court is safer: the net is lower in the middle. Down-the-line is riskier, but a point. Make your opponent run: placement before speed. Play to your strengths: what are you best at?

Player types

Different styles: Baseliner: Stays back, waits for mistakes. Attacker: Looks for the net attack. All-rounder: Varys depending on the situation. Counterpuncher: Defends and waits for an opportunity.

Opponent analysis

Exploit weaknesses: Weaker side: Backhand often more vulnerable. Movement: Let the player who moves poorly run. Mental: Who cracks under pressure? Serve: Recognize patterns.

Situational play

Managing points: Leading 40-0 = Take risks. 30-40 = Play more cautiously. Tie-break = Every point counts double. Break opportunity = Now or never.

Double tactic

2 vs. 2 differently: Net position is important: One player at the net. Communication: Who takes which ball? I-formation, Australian formation. Return position: Tailored to the server.

Tennis is stressful – proper prevention protects.

Frequent injuries

Common problems affecting tennis players: Tennis elbow: Overuse of the forearm extensors. Shoulder: Rotator cuff injury from serving. Ankle: Twisting during changes of direction. Knee: Strain from stop-and-go movements. Back: Rotation and serving.

tennis elbow

The classic injury: pain on the outside of the elbow. Cause: overuse, incorrect technique. Prevention: correct grip strength, technique, warm-up. Treatment: rest, stretching, eccentric exercises.

Shoulder prevention

For the serve: Strengthen the rotator cuff: External rotation. Scapular stability: Serratus anterior, rhomboids. Mobility: Stretching, foam rolling. Load management: Don't just serve.

General prevention

To avoid injuries: Warm up: 10-15 minutes before the game. Stretch: After the game. Strength: Joint stability. Equipment: Correct stringing, grip size.

The right equipment improves your game and protects you from injuries.

bat

The most important equipment: Head size: 100-105 sq in for beginners. Weight: 280-310 g depending on playing level. Balance: Head-heavy or head-heavy. String tension: 23-27 kg depending on preference. Brands: Wilson, Babolat, Head, Yonex.

stringing

Often underestimated: Polyester: Spin, durability, less arm comfort. Multifilament: Comfort, feel, less durability. Natural gut string: Premium, expensive, best power. Hybrid: Combination of different strings. Change every 20-40 playing hours.

Shoes

Depending on the surface: Allcourt: For hard courts. Clay court: Herringbone pattern. Grass: Lightweight, low profile. Stability and cushioning are more important than appearance. Brands: Asics, Nike, adidas, New Balance.

clothing

Functional: Breathable: Wicks away sweat. Freedom of movement: Unrestricted. Sun protection: Cap or visor. Dress code: Wimbledon = white!

balls

Change regularly: Pressurized balls: Standard, lose pressure. Pressureless: For training, last longer. Brands: Wilson, Dunlop, Babolat.

Tennis is a mental sport – alone on the court, no substitutions.

The challenge

What tennis demands mentally: No team: You alone make all the decisions. Long matches: 2-3 hours of concentration. Momentum shifts: Losing from 5-2. Between points: Too much time to think.

Rituals

Structure creates security: Between points: Same routine. Before the serve: Bouncing, breathing. Change of ends: Hydration, refocusing. These routines calm the nervous system.

Dealing with mistakes

Everyone makes mistakes: Accept mistakes; they're part of the game. Don't analyze them during the match. Next point: Forget the past. Body language: Stay upright.

Under pressure

Mastering nervous situations: Breathing: Deep abdominal breathing. Focus on the process: What do you want to play? Don't fixate on the outcome. Experience: Practice pressure situations.

Positive self-talk

The inner voice: 'Come on' instead of 'Not again'. Encourage instead of criticize. Focus words: 'Legs', 'Breathing', 'Spin'.

Proper nutrition for training, matches and recovery.

Basics

What tennis players need: 2,500-4,000 kcal/day (depending on training). Carbohydrates: Energy for long matches. Protein: 1.5-2 g/kg for muscle. Hydration: Underestimated, but critical.

Match Day

Optimal preparation: Last large meal: 3-4 hours beforehand. Carbohydrate-rich: pasta, rice, bread. Easily digestible: no fat, no fiber. A small snack is possible 1-2 hours beforehand.

During the match

Use side changes wisely: Drink (150-200 ml) every two games. Electrolytes: For long matches. Carbohydrates: Banana, gel for matches lasting 2+ hours. Not too much: To avoid stomach problems.

heat

Special challenge: Increase fluid intake: Before and during. Electrolytes: Sodium, potassium. Cooling: Ice towel, cap. Acclimatization: Get used to the heat.

regeneration

After the match: 30-60 minutes: Protein + carbohydrates. Fluids: 1.5 liters per kg of weight loss. At tournaments: Preparation for the next day.

Tennis is accessible – here's how to get started right.

Club search

The organized way: DTB (German Tennis Federation) club search. Over 9,000 clubs in Germany. Youth: From 4-5 years old (mini-tennis). Adults: Beginner courses widely available.

Training options

Different options: Group training: Affordable, social. Individual training: Intensive, more expensive. Combination: Ideal for progress. Court booking: For free play.

First equipment

What you need: Racket: Entry-level model €50-100. Shoes: Tennis-specific shoes are essential. Balls: A can for practice. Clothing: Sportswear is sufficient to start with.

The first steps

Focus on: Basic strokes: forehand, backhand, serve. Footwork: The foundation. Play: As much as possible. Patience: Tennis takes time.

Cost

What to expect: Club membership fee: €200-600/year. Individual lesson: €30-60. Group lesson: €15-25. Equipment: €100-300 to get started.