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Get a sports physical before starting any training program.

Always warm up and stretch before practice and matches.

Use proper technique.

Give yourself time off to rest between matches and training sessions and play different sports throughout the year to prevent overuse injuries.

Make sure the court is in good condition and isn't wet.

Use sunscreen with an SPF of 30 or greater and wear a hat if you play outside.

Drink plenty of water during and after play.

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For private lessons, each lesson is one hour long but drills are three hours long. Matches go as long as needed but typically last anywhere from 1-1 and a half hours.

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Playing with my coach during private lessons has a higher level of intensity than when I'm doing drills. The highest level of intensity is when I am playing in a match because I am trying to beat my opponent and win.

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I take private lessons 2 times a week as well as tennis drills once a week.
Additionally, I play in matches every other week.

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Dover Indoor Tennis Courts

Dover High Outdoor Courts

Caesar Rodney High Tennis Courts

Country Clubs

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Tennis elbow: This is an overuse of the muscles that extend and bend the wrist. The muscles are most impacted when the tennis ball hits the racquet.

Shoulder injuries: Typically due to poor strengthening of the rotator cuff muscles, these injuries often irritate shoulder tissues, such as the tendon and the bursa.

Stress fractures: Stress fractures result from training too fast, which tires the muscles and puts more pressure on the bone. They affect 7.5 percent of professional players and 20 percent of junior players.

Muscle strains: These happen due to quick, sudden movements and are avoidable through stretching and proper warm-ups.

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Helpful to reduce stress

Stay More Alert

Better Mood

Improved Self Esteem

Think more strategically and boost your mind

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Played all over world

Suitable for all ages and skill levels.

Great way to meet people and spend time with friends

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Non-impact sport

Increasing aerobic capacities

Improving metabolic function

Lowering body fat

Improving muscle tone, strength and flexibility

Increasing reaction times.

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Tennis played on a rectangular court. Players stand on opposite sides of a net and use a stringed racket to hit a ball back and forth to each other. Each player has a maximum of one bounce after it has been hit by their opponent to return the ball over the net and within the boundaries of the court. Once a player fails to do any of these three things, the opponent wins a point. The aim is to win enough points to win a game and enough games to win a set and enough sets to win a match. The first person to win six games wins a set. Matches are usually the best of three or the best of five sets.