Benefits of Racquet Sports

According to the Centers for Disease Control and Prevention (CDC), one in three adults in the U.S. report feeling lonely. Learning a new sport, joining a sports league and participating in outdoor activities with friends and family are effective ways to build social connections while improving your fitness and overall well-being. “Racquet sports are an opportunity for people to stay active, build camaraderie and better a person’s mental and physical health,” says Pete Mätter, Pickleball Coach & Coordinator at Cooper Fitness Center.

Badminton, tennis and pickleball are some of the most popular racquet sports in the U.S. Corey Noel, Racquet Sports Director at Cooper Fitness Center explains, “these sports are great additions for anyone wanting to better their reflexes and coordination at any age.” Local community centers, fitness clubs such as Cooper Fitness Center and even religious groups offer lessons, leagues or teams,  providing inexperienced players to learn the sport.

Badminton

According to the Olympics, badminton was a popular game in ancient India and in 1873 a modern version of the game was created in England. Badminton requires constant use of your reflexes, hand-eye coordination and anticipation/reactionary skills. When playing badminton, it’s good to have a strong core and flexibility. Noel explains, “with constant fast-paced movements and leaping, ability and agility are more important for badminton compared to other racquet sports.” Noel shares three exercises you can do to better your badminton game:

1. Agility and quickness exercises such as side-to-side drills
2. Plyometrics
3. Coordination exercises such as yoga and Pilates

Tennis

Tennis dates back to the 11th century in France according to the Olympics and later in the 19th century was popularized in England. It is never too early or too late to learn the game—tennis is a lifelong sport for people of all ages.

Tennis involves the major muscle groups in your legs and core. “There are numerous benefits to playing tennis, the biggest benefit is extending your life expectancy by improving your bone density, heart health and endurance,” says Noel. A study from the National Library of Medicine has shown participating in a lifetime sport like tennis can be linked with lowering the risk of cardiovascular disease and obesity. Tennis has also been shown to strengthen a player’s strength in their bones and reduces the risk of osteoporosis.  

Noel explains that introducing strength and flexibility to your workouts can improve your tennis game. Some examples include:

1. Box jumps
2. Resistance training – lighter weights with higher reps
3. Squats

Pickleball

Pickleball, initially created in 1965 in Bainbridge Island, Washington, by Joel Pritchard and Bill Bell, has been on the rise for the past decade. Pickleball was a game created after finding ways to help their children fight boredom on a warm sunny day on an improvised badminton court. Read more about the history of pickleball in our article, The Rise of Pickleball.

When playing pickleball, your main muscle movements include your lower body, feet and wrist. Pickleball is seen as easier to understand and play as it involves short bursts of movement, compared to tennis and badminton. The game is also very social, allowing you to meet new people and enjoy playing a sport together.

Mätter shares flexibility is key to bettering your pickleball game. “Stretching before every game is always recommended for any sports, but as Pickleball becomes more popular, people forget stretching is important to prevent future injury,” says Mätter. Some stretches include:

1. Hip flexors
2. Yoga – Knee to chest and child pose
3. Lunges
4. Hamstring stretches

Watch the Exercise Moves video focusing on Tennis and Pickleball Warm-Ups to learn helpful warm-ups before getting on the court.

Getting Started with a Racquet Sport

With any sport, it’s important to know the fundamental movements and how to play the game correctly. In racquet sports, some fundamental components include stance, grip, swing and technique. Mätter recommends if you want to play any of these sports, it’s great to take a few lessons or drill sessions to properly learn the basics to build proper form. “Starting a sport can be fun, but without some knowledge of the game, you can create ‘bad habits’—habits that in the future cannot be reversed,” says Mätter.

Racquet sports are a great addition to anyone looking for a fun way to stay active while connecting with others. Cooper Fitness Center offers tennis and pickleball programs for adults and children. To learn more, call 972.233.4832 or visit our website: Tennis Programs | Pickleball Programs.