🎾 The science of tennis coaching: why learning is the real key to progress

1️⃣ The myth of equipment versus the reality of learning

The tennis market is flooded with high-tech rackets, ‘revolutionary’ strings and ultra-precise mass and swingweight adjustment services. However, the scientific data is clear: equipment is only a secondary factor in performance.

Studies conducted by the International Tennis Federation (ITF) show that:

• 70% of points lost in matches are due to tactical errors or poor decision-making.

• ‘Pure’ technique is only decisive when combined with the right tactical intention.

• Equipment accounts for only a fraction of performance gains compared to coaching.

In other words, a well-tuned racket will never correct poor game reading or a lack of balance.

2️⃣ Tactics: the heart of performance

In modern tennis, tactics come before everything else. Professional players don't just hit better than amateurs: they make better decisions faster.

a) Reading game situations

Sports science research (O'Donoghue, 2021) shows that high-level players identify early cues (opponent's position, ball speed, trajectory) 200 ms faster than intermediate players. This head start allows them to choose the appropriate response: defend, neutralise or attack.

b) Hitting the ‘right ball’

Each situation requires a specific ball intention:

• Defence: high and deep trajectories to gain time.

• Neutrality: heavy and deep balls to lock down the point.

• Attack: tighter trajectories, increased speed, aggressive zones.

💡 Scientific example: according to an ITF study of ATP matches, balls hit with more than 80% of the net height secured in defence increase the chances of coming back to win the point by 23% compared to flat shots under pressure.

c) Margin and risk management

Tactics is not about ‘playing it safe’; it's about optimising the probability of success. Champions hit hard... but only when the situation allows it.

3️⃣ Functional technique: biomechanics applied to tennis

Technique must be contextualised. Learning an ‘academic’ movement that has no connection with game situations is an outdated method.

Key technical principles:

• Advanced hitting plan: allows you to widen the contact area and increase tolerance to ball variations.

• Dynamic balance: managing your centre of gravity so you can hit the ball even when you're moving.

• Sequential weight transfer: according to Elliott and Reid (2008), the effectiveness of your shots depends on the coordination between your legs, core and arms.

• Early preparation: the earlier you prepare, the more relaxed you can hit the ball.

• Muscle relaxation: essential for generating racket speed without overloading the tendons.

📌 Key scientific data: Research by Kovacs (USTA) shows that players who improve their balance by 10% reduce their unforced errors by nearly 18%.

4️⃣ Physical preparation: the essential athletic foundation

Tennis is an asymmetrical, explosive and repetitive sport. Without solid general physical preparation, the risk of injury increases and progress stagnates.

a) General strength development

A study published in the Journal of Strength and Conditioning Research shows that overall lower body strength is correlated with lateral movement speed and the ability to generate powerful shots.

b) Aerobic endurance and recovery

The ability to repeat efforts is essential. Training in the aerobic zone (60–75% MHR) improves recovery between points, which is essential during long matches.

c) Explosiveness and speed

Plyometrics (jumps, lateral jumps) and short sprints develop explosive power. Studies by Fernandez-Fernandez (2019) show a 15% improvement in reaction speed after 6 weeks of tennis-specific plyometric training.

d) Injury prevention

A core and shoulder strengthening programme reduces the risk of elbow or shoulder tendonitis, which is very common among amateur players.

5️⃣ The importance of lifestyle and mental attitude

Performance is not solely linked to the court.

a) Sleep

According to Mah et al. (Stanford University), increasing athletes' sleep time from 6 to 9 hours per night improves their shot accuracy by 42%.

b) Nutrition

A proper diet (sufficient intake of protein, complex carbohydrates and micronutrients) supports muscle recovery and performance.

c) Psychology

Mental strength is not just about ‘being strong in tie-breaks’. It depends first and foremost on your overall lifestyle. A player who is stressed at work or school will see their tennis performance affected.

💡 TennXpert coaching takes these ‘off-court’ factors into account to provide long-lasting support.

6️⃣ Practical application: TennXpert, coaching in the Orne

It is on the basis of these scientific principles that Tennxpert was developed and the coaches in our network were recruited.

Meet Vincent Leroux, DEJEPS Tennis-qualified coach, coach in Aube (61270), near L'Aigle, Rai, Saint-Ouen-sur-Iton, Chandai, Crulai, Rugles, Moulins-la-Marche and throughout the Orne department.

Tennxpert services:

• Private and group lessons based on tactical analysis

• Contextualised technical adjustments

• Integrated physical preparation (speed, core strength, explosiveness)

• Advice on healthy living and optimising recovery

• Expertise in equipment (adjustments, strings) to complement coaching

🎯 Targeted local searches: tennis coach L'Aigle, tennis instructor Aube, private tennis lessons Orne, tennis instructor near L'Aigle.

Conclusion

Equipment can improve your comfort on the court, but only structured, scientific coaching will enable you to make lasting progress. At TennXpert, the priority is learning: tactics, technique, physical fitness and overall well-being.

📞 Contact Tennxpert for tennis lessons in Aube and L'Aigle (Orne) and transform the way you play.