Tennis Training

Fall is a great time to take up tennis. Whether you consider it an effective workout, your social hour or bloodthirsty competition, tennis is one of our culture's oldest and most enduring pastimes. It's also a great workout. And, while you simultaneously blast fat and strengthen your muscles, you also improve balance, concentration and agility. Originally played by ancient Romans and Greeks, these early exercisers called the sport "tinnis" or "tannis," after a city on the Nile. It became a socially sought-after addition at garden parties in 1873 after a British cavalryman named Walter Clompton Wingfield introduced the racquet, and then patented this modified court sport he called "lawn tennis."

The game has come a long way since then, but one thing has never changed: A challenging game of tennis is one of the most invigorating ways to spend an afternoon.

Try these exercises to keep your muscles and joints in the game.

Hip Flexor Stretch

Stand with hips spread in a wide base and place hands on your butt with fingers pointing down to floor. Arch back gently, contract your butt and push hips forward. Drop head slightly backward and gradually slide hands down past your butt. Hold for 30 seconds and repeat. Open your chest muscles and press elbows together at your back as you hold the stretch.

Shoulder Stretch

Stand and lift arms overhead, crossing one wrist over the other and interlocking your hands. Straighten and extend arms behind your head with elbows behind ears. Hold for 30 seconds, then switch arm positions and repeat. Picture an orange under your chin and don't pull chin down into your chest as you stretch your upper body.

Make sure the shoe fits before you hit the court.

1. Achilles Notch. A groove in the back of the ankle that protects the Achilles tendon and prevents irritation.



2. Flex Grooves. Areas in the front of the outsole that allow the forefoot (ball of the foot) to flex easily when walking and running courtside.



3. Gait Cycle. Experts commonly examine your gait to determine the position of your feet during three main positions: the heel strike, mid-stance and toe push-off.



4. Heel Counter. A plastic or composite material that stiffens and reinforces the heel area, which boosts fit and stability.



5. Insole (sockliner). The part of the shoe directly under the foot, commonly called the insert, which should provide extra comfort and cushioning.



6. Lateral Features. The properties of a tennis shoe that help stabilize the outside of the foot or shoe.



7. Medial Features. The properties of a tennis shoe that help stabilize the inside of the foot or shoe.



8. Midfoot Bridge. Stiff material used to support the arch area, which enhances shock absorption, balance and propulsion.



9. Midsole. A layer of soft, shock-absorbing material between the outsole and upper shoe.



10. Outsole. Bottom of the sport shoe usually made of grippy rubber.



11. Pronation. An inward rolling of the foot. Pronation effectively cushions the foot by dispersing the impact of body weight but excessive rolling can cause injury to the foot, ankle, knee or hip.



12. Supination. An outward rolling of the foot where the outside edge of the foot hits the ground first. Caused by the way you walk, the foot tilts outward and excessive rolling can cause injury.



13. Toe Drag. A motion, particular to tennis, which causes tennis shoes to wear out rapidly.

Stephanie Oakes is a fitness correspondent for Discovery Health Channel, a contributing editor for USA Weekend Magazine and the LA Times, and appears on NBC's 'Today in New York'. She can be reached at soakes@beststuff.com.