The Health Benefits of Tennis and Pickleball
When it comes to combining fun and fitness, few sports do it better than tennis and pickleball. Whether you're a seasoned athlete or a beginner looking to break a sweat, these racquet sports offer a dynamic, heart-pumping, and enjoyable way to stay active.
When it comes to combining fun and fitness, few sports do it better than tennis and pickleball. Whether you're a seasoned athlete or a beginner looking to break a sweat, these racquet sports offer a dynamic, heart-pumping, and most importantly, an enjoyable way to stay active. From building strength and agility to enhancing mental well-being, the health benefits of tennis and pickleball are as versatile as the players themselves. Grab your racquet and get ready to serve up a winning game that's as good for your body as it is for your soul.
Serving Up Physical Health
The physical benefits of tennis and pickleball are nothing short of impressive. These sports demand agility, speed, and endurance, making them amazing full-body workouts. Here's how they serve up your physical health:
Cardiovascular Fitness: Both tennis and pickleball involve a lot of running, lunging, and sprinting, which gets your heart pumping. Depending on hard you play, this high-intensity cardio workout can help improve your cardiovascular fitness, reducing the risk of heart disease and stroke.
Strength and Endurance: The constant movement, hitting the ball, and making quick direction changes build muscle strength and endurance. Trust us – your legs, arms, and core will thank you for the workout!
Balance and Coordination: Maintaining balance and hand-eye coordination are integral to success in both sports. As you practice more and more, you'll sharpen these skills, which can greatly benefit your daily life.
Flexibility: Stretching and reaching for those shots enhance flexibility, helping to prevent injuries and maintain overall joint health. Like after a good workout, be sure to make time to stretch before and/or after a practice session or match to maintain your general flexibility.
Mental Game Strong
At ONSUNDAYS, we believe that mental health is just as important as your physical well-being, especially with our busy lives and ever-changing global happenings. Thankfully, tennis and pickleball excel in keeping your mind sharp and your mood up.
Stress Relief: The intense focus required during a match can be a great distraction from everyday worries. Plus, the social aspect of playing with friends can also provide emotional support and a sense of belonging.
Mental Agility: Strategizing, predicting your opponent's moves, and reacting quickly improve mental agility. As you learn to read the game and anticipate shots, your cognitive skills will get a great workout.
Confidence Booster: Who doesn’t need a good boost of confidence? As you see yourself improving and mastering new techniques, your self-confidence naturally increases. These sports teach resilience, the ability to bounce back from losses, and lessons learned. The more you do it, the better you’ll feel.
Photo by Lesli Whitecotton on Unsplash
Social Engagement and Fun
One of the best parts of playing tennis and pickleball is the camaraderie and the fun. These sports provide an opportunity to connect with others while enjoying a good workout. Here's how they score high on social and enjoyment aspects:
Social Interaction: Both tennis and pickleball can be played in singles or doubles, which means you get to enjoy the company of friends, family, or meet new people on the court. If you’re committed, try joining a local tennis league or pickleball club. The shared experience will foster a great sense of community!
Variety: The dynamic nature of these sports keeps things interesting. Every match is a new challenge, and adapting your play to your opponent keeps it exciting.
Play Anywhere: Tennis courts and pickleball courts are becoming more widely available. Whether you're traveling or staying close to home, easily find a court and engage in a fun game.
Healthy Competition: Healthy competition is a huge motivating factor for most people. While you're playing to have fun, the desire to improve and win can push you to work harder and be even more dedicated!
Injury Prevention and Longevity
Want to live forever? So do we. Thankfully, tennis and pickleball can also contribute to your overall well-being by helping to prevent injuries and supporting a longer, healthier life.
Bone Health: Regular weight-bearing activities like tennis and pickleball can help strengthen bones and reduce the risk of osteoporosis.
Improved Balance: The agility and balance required in these sports can help reduce the risk of falls, which can be especially beneficial as you age.
Longevity: Staying active and engaging in a sport you enjoy can lead to a healthier, more active lifestyle in the long run. It's a way to keep the fun in fitness for many years to come.
Game, Set, Match for Fun and Fitness
Tennis and pickleball offer a winning combination of physical, mental, and social benefits, all wrapped up in an enjoyable, heart-pumping game. These sports prove that staying active doesn't have to be a chore – it can be a thrilling experience that leaves you eager for the next match. Whether you're a tennis veteran or a pickleball novice, grab your racquet, embrace the fun, and serve your way to better health and a more vibrant life.
Do you play tennis or pickleball? If so, what health benefits have you noticed after playing?
Tennis 101: A Beginner's Guide
Tennis isn't just a sport; it's a lifelong journey filled with challenges, triumphs, and most importantly, fun. As you continue to practice and play, you'll discover that the thrill of the game lies in its endless possibilities. Go grab a racquet, find a court and let your tennis adventure begin.
From the gritty courts of New York to the pristine grass of Wimbledon, tennis has enthralled millions with its electrifying rallies, fierce showdowns, and its enduring status as one of the greatest sports in the world. But if you've never picked up a racket before, the world of tennis can seem as daunting as acing a serve from Serena Williams. Fear not, for this beginner's guide to tennis is your ticket to the world of volleys, backhands, and love for the game. Let's jump in and discover the thrilling world of tennis, step by step.
Chapter 1: The Basics of Tennis
Serve it Up: The Tennis Essentials
Before we dive into the nitty-gritty, let's get the basics down. Tennis is a popular racquet sport played between two (singles) or four (doubles) players. The objective? Score points by hitting the ball over the net into your opponent's court. Here's what you need to know:
1. The Court: A tennis court is a large rectangle divided into two equal halves by a net. The singles court is 78 feet long and 27 feet wide, while the doubles court is slightly wider to include the alleys on each side. A standard tennis court consists of several key components and lines that define the playing area and help players determine whether a shot is in or out. Here are the main parts of a tennis court:
Baseline: The baseline is the back boundary of the court, running parallel to the net. It marks the end of the playing area for a singles or doubles match.
Singles Sidelines: For a singles match, two sidelines run perpendicular to the baseline, marking the sides of the court. The singles court is narrower than the doubles court.
Doubles Sidelines: In a doubles match, the court's width is extended by including the area between the singles and doubles sidelines, known as the alleys.
Service Boxes: Service boxes are located on each side of the net and are used for serving. When serving, the ball must land in the opponent's service box diagonally across the net.
Center Service Line: This line extends from the net to the baseline, dividing the court into two equal halves. It's used in both singles and doubles matches.
Net: The net is placed in the center of the court, extending from one sideline to the other. It divides the court into two equal halves. Nets typically have to be a certain height (42 inches at the two side posts, 36 inches in the center of the court).
Net Posts: The net is attached to two net posts, one on each side of the court, just outside the doubles sidelines.
Center Mark: The center mark is a small line at the midpoint of the baseline, indicating the center of the court.
Service Line: The service line is parallel to the net and marks the boundary of the service boxes. It's situated halfway between the net and the baseline.
Volley Line (Non-Professional): In some recreational or non-professional matches, you may find a volley line, which is a line that extends from the net to the baseline, marking the point where players are allowed to volley the ball. It's typically used in recreational or youth tennis to encourage net play.
Alley: The alleys are the areas between the singles sideline and the doubles sideline on each side of the court. In a doubles match, these are considered in play for both serving and rallying.
Backstop: A backstop is a fence, wall, or barrier that surrounds the tennis court, preventing balls from going out of bounds during play. Backstops are common in many tennis facilities.
These components and lines are essential for the proper functioning of a tennis court and for ensuring that the rules of the game are followed. The court's dimensions and layout are standardized, as defined by the International Tennis Federation (ITF), to maintain consistency in tennis competitions worldwide.
2. Scoring: Tennis has a unique scoring system. Games are scored as love (0 points), 15, 30, 40, and game. To win a game, you must score four points with a two-point lead. Note that the score is always said with the score of the person/team who is serving first, followed by the other player/team. For example, if the player who is serving wins two points and the other player won only one, the score would be “30-15.”
3. Deuce and Advantage: If both players reach 40 points, it's called a "deuce." From there, a player must win two consecutive points to win the game. Whoever wins the next point after calling deuce, gets the “advantage.” If the person serving wins the point, the score would be called “add-in,” whereas if the other player wins the first point after calling deuce, the score would be called “add-out.” If it’s add-in and the person serving wins a second point, they win the game. If they lose the point, the score goes back to deuce again and each player must win another two points to win.
4. Game, Set, Match: "Game, set, match" is a common phrase used in tennis to indicate the outcome of a match. Here's what each part of the phrase means:
Game: In tennis, a game is the smallest unit of scoring. To win a game, a player or team must score at least four points and have a lead of at least two points over their opponent. The scoring is done using the terms "love" (zero points), 15, 30, 40, and "game." For example, if a player wins four points in a game, and their opponent wins only two, the score would be "game" for the player who won.
Set: A set is a collection of games. In professional tennis, a set is typically won by the first player or team to win six games, as long as they have a lead of at least two games over their opponent. If the score reaches 6-6, a tiebreaker may be used to determine the winner of the set. In some cases, especially in Grand Slam events, a set may be won by the first player or team to reach seven games with a two-game lead.
Match: A tennis match is usually played as the best of three sets for women and the best of three or five sets for men in professional tennis. To win the match, a player or team must win the required number of sets, depending on the tournament format. For example, in a men's Grand Slam match, the player must win three out of five sets to secure the victory.
When someone says "game, set, match" in tennis, they are essentially declaring the end of the match, signifying that one player or team has won the required number of sets to emerge as the overall winner of the contest. It's a traditional and fairly dramatic way to announce the conclusion of a tennis match!
Photo by Cristina Anne Costello on Unsplash
Chapter 2: The Tennis Gear You Need
Racquets, Balls and Proper Footwear
Now that you know the basics, it's time to gear up. Here's what you need:
Tennis Racquet: The tennis racquet is your main weapon on the court and is necessary to play the game. Choose one that suits your style and comfort. Brands like Wilson, Babolat, and Head offer a range of options for all skill levels with varying differences that improve overall control, power, etc.
Tennis Balls: Tennis balls come in a few different types, but if you're a beginner, opt for regular, pressurized tennis balls. They're easy to control and provide a consistent bounce. Typically, most players use 3 balls throughout a game, which is standard for a can of tennis balls. The server will usually hold onto two balls during the game to be prepared.
Tennis Shoes: Proper footwear is crucial for your comfort and overall performance on the court. Look for tennis-specific shoes that offer support, cushioning, and good traction on the court. Stay away from normal running shoes or any pair that have extreme edges which can easily cause a sprained ankle. Also, black-soled shoes are a big no-no (unless they’re specifically made for tennis), as they will leave dark scuffs on the court.
Chapter 3: The Rules of the Game
Learn the Game Inside Out
Tennis has a specific set of rules that govern the game and understanding them is essential. Here's a brief glimpse:
Serving: A point always starts with a serve, with one player or team serving per game. To serve, stand behind the baseline on one side of the center of court and hit the ball into your opponent's service box. The ball must land in the diagonally opposite service box to be in play. If it’s hit outside of the target service box, then the server gets a second serve to get it in. If they miss that serve as well, then the point goes to the opponent and the server must serve the next point from the opposite side.
Rallying: After the serve, players continue the rally by hitting the ball back and forth. The ball can bounce only once on each side of the net. The rally will continue until one player/team makes an error, in which case, the point will be awarded to the other player/team.
Scoring: It’s customary for the server to call out the score before each point so everyone is aware before the next point is played. As mentioned earlier in this article, the server should say the score starting with their score first. For example, "15-love" means the server has 15 points, and the opponent has none.
The Court: Pay attention to the court lines. If the ball lands outside the line in play (singles lines compared to the inclusion of alley lines for doubles), it's considered out. If a ball lands on or inside the lines of play, it’s considered in and should be returned. In most cases, you rely on your opponent's call for these, but professional players can often challenge with electronic line-calling systems on some courts.
Chapter 4: Mastering the Strokes
From Forehands to Backhands
Tennis strokes are the heart of the game. Here are a few essential ones to master:
Forehand: The forehand is the stroke players use most frequently. To execute it, stand sideways to the net, bring the racquet back, and swing forward, making contact with the ball on the same side as your hitting hand. Usually a forehand is done with your dominate hand (i.e. if you’re right-handed, your forehand will be completed with your right arm only). Depending on how you hit the ball, you’ll create spin on the ball which often makes it more difficult for the opponent to return it.
Backhand: The backhand is hit on the opposite side of your body. You can use a one-handed or two-handed backhand, depending on your preference. Similar to a forehand, hitting a backhand with spin is important and can often give a player a slight advantage.
Serve: The serve is the most critical shot in tennis. It initiates each point and sets the tone for the rest of the game. Work on a consistent toss and practice a seamless service motion with bending of ones knees for accuracy and power. Although hitting with speed is important, spin is a major factor in a serve that can add complexity to the return of the opponent.
Volley: Volleys are shots hit near the net without letting the ball bounce. A well-placed volley can win points efficiently. To hit a volley, hold your racquet firmly and hit the ball with a short, “punch”-like motion. Great volleys are hit at an angle or at the feet of one’s opponent to make it difficult to return.
Overhead: When your opponent lobs the ball high in the air, use an overhead smash to send it back with force. An overhead requires the same motion as a serve and must be handled carefully since timing is of the utmost importance to hit it at the perfect moment.
Photo by Chino Rocha on Unsplash
Chapter 5: The Art of Footwork
Moving Gracefully on the Court
Tennis isn't just about swinging a racquet; it's mostly about positioning and good tennis footwork. Being light on your feet is a crucial aspect of successful tennis play, and it provides several advantages on the court. Here’s why:
Improved Speed and Agility: Tennis is a fast-paced sport that demands quick reactions and rapid changes in direction. Being light on your feet enables players to move swiftly around the court, reaching the ball in time to make an effective shot. Quick footwork is especially important when responding to powerful serves and fast-paced rallies.
Better Shot Placement: Light and nimble footwork allows players to position themselves optimally to execute different types of shots, including forehands, backhands, volleys, and overheads. By getting to the right spot in the court, you can make more accurate shots and place the ball where your opponent is less likely to reach it.
Efficient Court Coverage: Tennis courts are relatively large, and effective court coverage is essential to anticipate and return your opponent's shots. Light and agile footwork allows you to cover the court efficiently, reducing the risk of being caught out of position and increasing your chances of returning difficult shots.
Reduced Risk of Injury: Proper footwork helps minimize the risk of injury by allowing players to maintain balance and stability while making sudden movements. Being light on your feet can prevent trips, slips, and falls, reducing the likelihood of injuries such as sprained ankles or muscle strains.
Effective Serve and Volley: Serve-and-volley tactics require quick transitions from serving to moving forward to the net. Being light on your feet is essential for a seamless transition and to cover the net effectively.
Confidence and Poise: Agile footwork instills confidence and poise in your game. When you know you can move easily around the court, you're less likely to feel pressured or rushed during rallies.
Here are a few specific types of steps or shots that will be used during a game of tennis:
Split Step: The split step is a small hop just before your opponent makes contact with the ball. It allows you to react quickly in any direction.
Side Steps: Move laterally along the baseline to position yourself for shots. It’s extremely important to give yourself enough space to hit a solid groundstroke. If you don’t, you’ll be forced to hit the ball awkwardly, therefore decreasing your chances of getting the ball in or winning the point.
Approach Shots: When moving to the net, use diagonal footwork to cut off the angles for your opponent. Usually approach shots are done when the opponent hits a short ball, meaning it lands in the front part of the side of the court.
Recovery: After each shot, get back to the center of the court. This positioning provides you with the best coverage of the court.
Chapter 6: Match Play and Strategy
Outsmarting Your Opponent
In tennis, strategy and tactics play a huge role. Here's a sneak peek:
Playing Styles: Tennis players have various styles, such as baseline play (staying at the back of the court most of the time), serve and volley (attacking the net after a serve), and all-court (combining both approaches). Discover which style suits you best and your opponent. Depending on how your opponent plays should alter the strategy that you use against them. To be a well-rounded player, you’ll need to master both baseline and net play!
Serve Placement: Varying your serve placement will keep your opponent guessing, i.e. in the corner of the service box, inside or outside, etc. Aim for their weaknesses and exploit them. Also varying the speed and spin on the serve can also be an advantage. Ultimately, you never want your opponent to know what serve is coming next to keep them off guard.
Point Construction: Once you learn to play the game well, it’s important to learn to build points strategically. Set up your shots, move your opponent around the court as much as possible, and try to finish with a winning shot. Depending on the score (if the player is leading or behind) will change the approach for the next point.
Chapter 7: Staying Safe and HealthY
Injury Prevention and Recovery
In any sport, staying healthy is vital. In tennis, take care of your body:
Warm-Up: Always start with a proper warm-up to prevent injuries. This could include simple stretches or 4-5 minutes of mini tennis with your opponent.
Hydration: Stay hydrated during matches and practice sessions. Dehydration can greatly affect your performance.
Rest and Recovery: Give your body time to recover after intense matches. Rest, ice, and stretching can help with muscle recovery.
Chapter 8: Playing by the Rules
Know Your Tennis Etiquette
Tennis has its set of etiquette and rules of sportsmanship. The following are a few key items to note before you play your next game!
Line Calls: Be honest with your line calls. If you're not sure, give your opponent the benefit of the doubt and as a result, the point. Trust is huge in tennis and must be respected. If not, you’ll earn a bad reputation of having bad sportsmanship and people will not want to play with you in the future.
Quiet Please: Keep noise to a minimum when your opponent is serving. The same respect should be given to you when you’re serving. In general, yelling isn’t accepted, especially in tournament or league play.
Sportsmanship: Always win or lose gracefully. Shake hands at the end of the match and acknowledge your opponent's skills.
To conclude, tennis isn't just a sport; it's a lifelong journey filled with challenges, triumphs, and, most importantly, fun. As you continue to practice and play, you'll discover that the thrill of the game lies in its endless possibilities. Go grab a racquet, find a court, and let your tennis adventure begin. Remember, every point is a chance for greatness, and every game is an opportunity to embrace the greatest sport in the world. See you on the court!
When Streetwear Meets Functional Athleisure
The fusion of streetwear and functional athleisure has created a fashion movement that's redefining modern style. It's a testament to the adaptability and creativity of the fashion industry, proving that style can be both comfortable and edgy. So, whether you're hitting the streets or the gym, you can embrace the revolution in style, and look effortlessly cool in the process.
Photo by JC Gellidon on Unsplash
In the world of fashion, two distinct styles have been making waves in recent years, each with its own unique appeal. On one side, we have the rebellious and edgy vibes of streetwear, known for its casual, urban look. On the other side, there's the rise of functional athleisure, designed for comfort and performance at the same time.
In recent years, these two seemingly different worlds have collided to create a dynamic fusion that's got everyone talking. In this style-savvy journey, we'll explore what streetwear and functional athleisure are all about, and how this unexpected rendezvous has sparked a sartorial revolution
Unpacking Streetwear
Streetwear is more than a fashion trend; it's a culture. It's the embodiment of self-expression, individuality, and a little bit of rebellion. Streetwear is associated with brands like Supreme, Off-White, and Stüssy. These labels have earned a cult-like following, with limited drops and high demand. So, what characterizes streetwear specifically?
Urban Aesthetics: Streetwear has taken cues from the cityscape, blending graffiti, hip-hop, skateboarding, and punk influences into its designs. It's raw, gritty, and often characterized by bold graphics and oversized silhouettes.
Comfort-First: Streetwear prioritizes comfort, making it perfect for everyday wear. Baggy hoodies, loose tees, and oversized pants are staples in this style.
Cultural Icons: Streetwear often features cultural references, logos, and collaboration with musicians, artists, and other subcultures.
Athletic Influence: Streetwear is a little sporty and a little athletic at the same time with influences from sports jerseys and other related styles or cuts.
Sneaker Love: Streetwear is synonymous with sneaker culture, and the right kicks can make or break an outfit. Sneakerheads, take note!
Decoding Functional Athleisure
Athleisure is the lovechild of athletic and leisure wear. Basic athleisure, like yoga pants, joggers and comfortable tops, is worn by almost everyone around the world and can be bought through almost any major brand who has capitalized on the growing market (i.e. Lululemon, Nike or Athleta). On the other functional athleisure takes the comfort of everyday athleisure and blends it seamlessly with the functionality of sportswear for a specific sport. As a result, one’s performance can increase by wearing these specific pieces, making them popular with athletes (or those who take a sport seriously) who want something more than basic athleisure.
Performance Fabrics: Athleisure incorporates advanced textiles designed for moisture-wicking, breathability, and stretch. These fabrics keep you comfortable whether you're hitting the gym or grabbing coffee with friends.
Versatile Designs: Functional athleisure pieces are designed to be both technical and versatile. Items include leggings, sports bras, and sweat-wicking tees (for example) that have specific functionalities and can transition from workouts to casual outings effortlessly.
Elevated Comfort: Comfort is key, and that extends to both the fit and the feel. Athleisure attire is comfortable to wear and often boasts ergonomic designs.
Athletic Influences: Athletic silhouettes, like track pants and joggers, are incorporated into functional athleisure to provide the most value to the athlete. It's all about that athletic edge without sacrificing style.
Photo by Joshua Rawson-Harris on Unsplash
The Streetwear and Athleisure Convergence
In recent years, streetwear and functional athleisure have joined forces in a sartorial marriage that feels fresh, innovative, and straight up cool. This convergence has opened a world of possibilities in fashion. Let's dive into what makes this pairing work so well:
Comfort with an Edge: The combination of streetwear's comfort-driven aesthetics and athleisure's performance-oriented materials has given birth to clothing that's as comfy as it is edgy. Think hoodies made from moisture-wicking fabric or joggers with graffiti-inspired prints.
Versatile Wardrobe: The fusion of these styles allows for a more versatile wardrobe. A hoodie can be paired with workout leggings for a sporty look, or dressed up with jeans for a laid-back, urban style.
Sneaker Synergy: The love for sneakers in streetwear meshes beautifully with athleisure's sporty vibe. You can pair a fresh pair of kicks with your streetwear-athleisure combo for a head-turning look.
Celeb Endorsements: Celebrities and athletes have played a pivotal role in popularizing this trend. Names like Kanye West with Yeezy and Rihanna with Fenty PUMA have brought their unique style to the forefront, merging streetwear with athleisure.
High and Low Fashion: The best part? This convergence doesn't discriminate based on price. You can find streetwear-athleisure looks in both high-end fashion and affordable clothing brands, making it accessible to all.
Brands That Nail the Fusion:
Adidas Originals: The collaboration between Adidas Originals and designers like Alexander Wang has resulted in chic athleisure-streetwear hybrids.
Y-3: Y-3, the collaboration between Yohji Yamamoto and Adidas, seamlessly combines high-fashion aesthetics with sportswear functionality.
Palm Angels: Known for its skate-inspired streetwear, Palm Angels has introduced athletic influences, creating a distinctive crossover style.
Photo by JC Gellidon on Unsplash
Why Streetwear-Athleisure is Here to Stay
This specific trend shows no sign of slowing down. Here's why it's gaining traction and capturing the hearts of fashion-forward individuals worldwide:
Lifestyle Flexibility: In an era where the line between work, fitness, and leisure is blurring, this style perfectly adapts to the multifaceted modern lifestyle.
Comfort Reigns Supreme: With comfort being a priority for many, streetwear-athleisure fills a significant fashion void. It's the ideal marriage of style and comfort.
Celebrity Endorsements: Influencers, athletes, and celebrities have been endorsing and sporting this look, boosting its appeal and influence.
Social Media Buzz: Social media platforms have become the ultimate runway for streetwear-athleisure fashion, driving its popularity and reach.
A Revolution in Style
The fusion of streetwear and functional athleisure has created a fashion movement that's redefining modern style. It's a testament to the adaptability and creativity of the fashion industry, proving that style can be both comfortable and edgy. So, whether you're hitting the streets or the gym, you can embrace the revolution in style, and look effortlessly cool in the process. As streetwear meets functional athleisure, it's a love affair that's here to stay, revolutionizing the way we dress and express ourselves. Enjoy the fusion, the comfort, and the endless possibilities it brings to your wardrobe.