Spot Fitness: A Beginner's Guide to Tennis

(SPOT.ph) Before pickleball and padel took over everyone’s feeds, the racket-sport conversation was pretty much dominated by badminton and tennis. And while tennis has been around for centuries, it’s having another moment in the Philippines, thanks to 21-year-old Filipina tennis star Alex Eala, whose breakthrough performances on the international stage have given Filipinos plenty to cheer about.

If you’ve been meaning to try tennis—or you’re one of the many inspired by Eala to pick up a racket—here’s a beginner-friendly guide to help you ease into the sport.

• What is tennis?

• What do you need to start tennis?

• What to know about tennis if you’re a beginner

• Tennis courts in Metro Manila

Tennis dates back to the 12th century, when an early version of the game was played in France by hitting a ball with the palm of the hand. Known as jeu de paume, which translates to “game of the hand.” The game eventually evolved from players using their bare hands to wearing gloves, then using wooden bats, and eventually rackets.

At its most basic, tennis is straightforward: Players stand on opposite sides of the net and use a racket to hit the ball back and forth, with the goal of hitting it within the opponent's court in a way that prevents them from making a return.

Tennis shares several similarities with other racket sports such as pickleball and padel—using a racket or paddle, a net, serving, rallies, and fundamental strokes. The key differences are the larger court (78 feet long x 27 feet wide for singles and 78 feet long x 36 feet wide for doubles), the lack of walls as part of the game, the use of a strung racket, and the overarm serve.

Familiarizing yourself with the fundamentals of tennis is important, as they help you build proper technique and movement. Once you learn the basics, it becomes easier to learn more advanced skills as you improve.

• Serve: The overhead shot that starts every point, hit into the opponent’s service box.

• Forehand Groundstroke: A shot hit after the bounce on your dominant side, often with topspin.

• Backhand Groundstroke: A shot hit after the bounce on your non-dominant side, using one or two hands.

• Forehand Volley: A quick, controlled shot hit before the ball bounces on your forehand side.

• Backhand Volley: A quick, controlled shot hit before the ball bounces on your backhand side.

• Overhead Smash: A powerful overhead shot used to attack high balls, especially near the net.

The scoring system is unusual—confusing even, especially if you're beginning your tennis era or just casually watching tennis matches. It starts with “love,” or zero points, followed by 15 for the first point won, 30 for the second, and 40 for the third. A player needs to win four points, with at least a two-point lead, to win a game.

At 40-40, the tied score is called deuce. From there, a player must win two consecutive points to win the game. The first point gives the player an advantage (AD), and when they get the next point, they win the game. However, if the opponent wins the next point, the score returns to deuce.

The recommended racket weight for beginners is between 260–290 grams, a 105–110 square inch head size, and a 16x19 string pattern.

Checking the tennis grip is important when choosing your racket. This can be examined using the index finger test: Hold the racket with your playing hand, insert the index finger of your other hand between the playing hand's fingertips and the base of the palm. The finger should fit in snugly.

Another option is to rent a racket, especially if you're still on the fence about pursuing the sport. Tennis courts such as Tennisitas in Quezon City and Tennis In The City in Makati City offer racket rentals.

Did you know there are different types of tennis balls? Choosing the right tennis ball depends on purpose, court surface design, and age category.

If you're playing on hard courts with abrasive surfaces like concrete or asphalt courts, go for an Extra Duty tennis ball. Otherwise, Regular Duty tennis balls will do if you're playing on clay or indoor courts.

How often you’ll be using the balls also matters. For heavy practice, ball machines, or coaching, pressureless tennis balls are best as these last a long time. Once you start playing competitions, it’s best to switch to pressurized balls as they give a livelier bounce, which will gradually lessen over time.

You can use regular casual or running shoes for your first time, but it is not recommended. Tennis-specific shoes are best, as they provide lateral support, stability, and what comfort, and support, plus it helps prevent injuries.

Tennis shoes have wide, flat, stable outsoles that help with lateral movements and maximize contact with the court, and tougher materials are used for the uppers (top part of the shoe) to hug the foot and resist tearing with lateral movements.

Don't worry, there are budget-friendly tennis shoe options for entry-level tennis practitioners such as Decathlon, Adidas, and Nike.

The most important things to look for in tennis attire are breathability and flexibility. You don’t need to invest in tennis-specific sportswear—any comfortable, lightweight workout clothes that allow you to move freely will do.

If you're playing tennis on an outdoor court, sunblock is definitely a must (aside from hydration, of course). You can prevent skin damage by using a broad-spectrum SPF 30 or SPF 50.

Remember to reapply sunblock if you're under the wrath of the Philippine sun for a long time! You can also use a cap or a visor for extra protection.

We all have our preconceptions about tennis—some encouraging, others enough to keep you off the court. To set the record straight, we spoke with Coach Ben Wilson, an LTA Level 2-qualified tennis coach with more than 15 years of international coaching experience, alongside Tessa Bernardo, a casual tennis practitioner who picked up the sport after being inspired by Alexa Eala.

While tennis is generally suitable for everyone regardless of fitness level, shape, or size, it is still a physically demanding sport.

"Players constantly accelerate, stop, and change direction, but the great thing is that you don’t need to be particularly fit or athletic to start. The intensity can be adapted to your ability, making tennis accessible to beginners while allowing you to build your fitness and skills as you play," Coach Ben said.

Bernardo learned this the hard way.

“I come from contact sports, so I felt I didn’t need to go to the gym or warm up as vigorously for tennis,” she shared. “I was caught off guard by how strenuous it is on the body, and I wish I had done more strength training at the beginning. Injuries always pile up and eventually get you."

Yes, tennis is expensive when you add up the fees for court rentals, coaching, membership, and the equipment, but there are ways to cut costs.

According to Coach Ben, "Beginners can keep costs down by using public courts, joining group sessions, sharing lessons, and buying or borrowing a second-hand racket. All you really need to start is a racket, balls, suitable shoes and comfortable sportswear."

The catch? Bernardo points out that budget-friendly options aren’t always easy to find in Metro Manila.

“All of these expenses really add up, so your sport really is an investment. It’s nice to see people more active, though, and more willing to shell out money in terms of sports, but I hope the government sees this as something they need to take action on. Sports can be cheaper and more appealing if they provide more open spaces and tools for it,” Bernardo said.

Yes, group tennis sessions are generally cheaper, but private lessons give you more one-on-one attention, which can be helpful when learning the fundamentals of tennis—from proper technique and footwork to movement around the court.

"As players progress, coaching can also help refine technique, develop tactics, and identify areas for improvement, " Coach Ben shared.

In Bernardo's case, she takes private lessons to work on her swing pattern, timing, form, and footwork.

"I feel group sessions, though very fun, don’t super help with my technique. I would do group lessons, though, if it was endurance-based training! Like lots of running and patterns, because that does get really tiring if you do it solo."

Private coaching offers more focused, one-on-one instruction, while group sessions are a more budget-friendly option that also comes with a social element. But lessons aren’t the only way to improve, especially when you’re just starting out. You can also build your skills through regular solo practice in between sessions.

“Hitting against a wall is an excellent way to develop technique, control, and consistency. Players can also practice their serve, ball placement, and shot execution, making solo practice a valuable addition to coaching and match play,” Coach Ben said.

Location: Level 1, Bldg B, Brgy, Tiendesitas, Ugong, Pasig City
Operating hours: Open daily, from 7 a.m. to 10 p.m.
Rates: P600/hour court rental, and P1,000/one hour of training session with a certified tennis coach and P400/one hour of training session with a hitting partner.

Tennisitas has one indoor tennis court with artificial grass. You can rent the court by the hour, with an option to hire Tennisitas' certified tennis coaches or hitting partners, or rent a ball machine. They hold summer classes for kids and training programs for adults (beginners or intermediate).

Location: Level 3, Century City Mall, Makati City
Operating hours: Open daily, from 10 a.m. to 9 p.m.
Rates: Hourly rates are P1,200/Non-Members, P500/Silve Members, and free for Gold Members

Tennis in the City caters to a range of racket sports, including tennis, padel, pickleball, and table tennis. For tennis players, the studio offers ball machines that let you practice your strokes and footwork at your own pace—or simply squeeze in a good cardio workout.

Location: Second Floor, Parqal Mall, Parañaque City
Operating hours: Open daily, from 9 a.m. to 9 p.m.
Rates: Hourly court rentals with an additional player are P1,800 for non-members and P600 for members. Additional costs for coaching.

Game Point Tennis is a tennis facility on the second floor of Parqal Mall, offering indoor courts equipped with automated ball machines for solo practice. It also has outdoor courts, which operate on a shorter schedule that the facility announces on its Instagram page.