Tennis is a dynamic sport that places demands on most of the major muscle groups in the body.
A typical point in tennis lasts approximately 10 seconds, with 20 to 30 seconds of rest between points. As the game progresses, players normally sprint, lunge, and reach for shots, performing moves that require flexibility and strength. During a typical point in tennis, there may be as many as four to five directional changes, so balance and agility also become key factors. If you're into tennis but haven't done any preconditioning before you play your first match, you could be in for some disappointing performances, not to mention injuries. If you follow an effective training program, however, you can expect improved technique and power, making you a better athlete.