Playing (and winning) tennis matches in middle age - strategies for the smart player
As we get older we need to get smarter: on and off the tennis court. Here coach and competitive club player Mark Horton shares his secrets of playing — and winning — singles tennis matches in middle age…
Tennis is a game for life, and that’s not just a cliché. As we age, our approach to the game needs to evolve. It’s not about trying to play like you did in your 20s; it’s about playing smarter, not harder. Here’s how you can keep winning singles matches, even if you’re past your peak fitness level or managing injuries.
1. Prioritise injury prevention
The first step to winning is staying on the court. Injuries are a big concern as we age, but they don’t have to sideline you.
I learned this lesson the hard way when I decided to play a match in the rain. The courts were slick, my grip on the racquet was less secure, the balls were heavy, and the damp conditions led me to overcompensate in my shots. By the end of that match, I felt a sharp pain in my elbow—a pain that would later be diagnosed as tennis elbow. It was a frustrating setback, especially since it could have been avoided by simply choosing not to play in unsuitable conditions.
Warm-up and cool down: Don’t skip these. A thorough warm-up that gradually increases in intensity prepares your muscles and joints for the demands of tennis. Focus on dynamic stretches that mimic tennis movements. After your match, a proper cool-down with static stretching helps your body recover and reduces stiffness.
Listen to your body: If something doesn’t feel right, don’t push it. Modify your practice or match play as needed. It’s better to take a break or see a professional early than to risk a long-term injury.
Strength and flexibility training: Incorporate exercises that enhance your strength, flexibility, and balance. Stronger muscles support your joints and reduce the risk of injury. Flexibility exercises keep your muscles supple, reducing the chance of strains.
2. Master the art of consistency
You might not be able to sprint across the court like you used to, but you can still outlast your opponent with consistency.
Focus on placement over power: Instead of trying to hit outright winners, aim for consistent, well-placed shots. Hitting deep into the court keeps your opponent on the defensive and reduces their chances of hitting winners.
Develop a reliable serve: A good serve doesn’t have to be fast, but it should be consistent. Focus on accuracy and variety. A well-placed serve can set you up for the next shot, reducing the need for long, physically demanding rallies.
Minimise unforced errors: Every unforced error is a gift to your opponent. Play within your limits and avoid going for low-percentage shots. Remember, keeping the ball in play is often enough to win the point.
3. Exploit your opponent’s weaknesses
Tennis is as much a mental game as a physical one. Use your experience to outthink your opponent.
Identify patterns: Pay attention to your opponent’s tendencies. Do they struggle with low balls? Are they uncomfortable at the net? Once you spot a weakness, exploit it. For example, if your opponent has a weak backhand, keep feeding them balls to that side.
Mix up your shots: Keep your opponent guessing by varying your shots. Use slices, drop shots, and lobs to disrupt their rhythm and force them out of their comfort zone. This tactic is particularly effective against younger, more aggressive players who rely on pace.
Stay mentally tough: Matches are often won and lost in the mind. Stay focused, even when the match isn’t going your way. Use positive self-talk to keep your confidence up and avoid getting frustrated by unforced errors or missed opportunities.
(See also: Tennis tactics: 4 simple, effective singles strategies for club players_
4. Manage your energy wisely
Endurance may not be your strong suit anymore, but that doesn’t mean you can’t win long matches. The key is to manage your energy effectively.
Pace yourself: Don’t waste energy on shots that won’t pay off. Choose your moments to go for winners carefully. In between points, take your time, and use the allotted breaks to catch your breath and refocus.
Control the tempo: If your opponent likes to play fast, slow the game down. Take your time between serves, and don’t rush your shots. This not only conserves your energy but can also disrupt your opponent’s rhythm.
Stay hydrated and fuelled: Dehydration and fatigue can creep up on you, especially in longer matches. Make sure you’re drinking water or an electrolyte-rich sports drink during the match. Light snacks like a banana or energy bar can keep your energy levels up without weighing you down.
5. Adapt your play to your current physical condition
Your body changes with age, and so should your game. Adapt your play style to suit your current physical abilities.
Reduce court coverage: Playing closer to the baseline reduces the amount of court you need to cover. This is particularly useful if you’re dealing with knee or hip issues. Alternatively, standing a bit further back gives you more time to react to shots, which can be helpful if your reflexes aren’t what they used to be.
Use shorter, more controlled movements: Large, explosive movements increase the risk of injury. Focus on shorter, more controlled steps to reduce the strain on your body. This also applies to your swing—smooth, controlled strokes are less taxing than big, aggressive swings.
Stay out of long rallies: Long rallies can be exhausting, especially if you’re not in peak physical condition. Look for opportunities to finish points earlier, such as by coming to the net or using drop shots to draw your opponent in.
6. Play the long game
Winning isn’t just about the current match—it’s about staying competitive over the long term.
Schedule regular rest days: Don’t underestimate the importance of rest. Your body needs time to recover, especially after a tough match or intense practice session. Schedule regular rest days and listen to your body’s signals.
Consider cross-training: Activities like swimming, cycling, or yoga can help maintain your fitness without the repetitive stress that tennis puts on your joints. Cross-training also keeps you mentally fresh and prevents burnout.
Focus on enjoyment: Remember why you’re playing tennis in the first place. Whether it’s the competition, the camaraderie, or the love of the game, keeping your passion alive will help you stay motivated and engaged.
7. Embrace Technology and Modern Equipment
There’s no shame in using technology to gain an edge.
Modern rackets: Today’s rackets are designed to be lighter and more powerful, reducing the strain on your body. Consider upgrading to a racket that suits your current playing style and physical condition.
Court positioning apps: There are apps and tools available that can help you analyse your game and improve your court positioning. These can be especially helpful if you’re looking to fine-tune your strategy without putting extra strain on your body.
Injury prevention gear: Compression sleeves, knee braces, and other supportive gear can help prevent injuries and keep you on the court longer. Don’t hesitate to use these if they help you feel more confident and comfortable.
Conclusion: Winning on Your Terms
You may not be as fast or as strong as you once were, but that doesn’t mean you can’t keep winning matches. By playing smarter, managing your energy, and adapting to your body’s current needs, you can continue to enjoy success on the tennis court well into your middle age. Remember, tennis is a lifelong sport, and with the right strategies, you can keep competing—and winning—for many years to come.
See also:
Tennis tactics: 4 simple, effective singles strategies for club players
Aggressive Patience - the essential strategy for winning more tennis matches
How to beat someone who is better than you at tennis
Tennis tactics: 5 simple, effective doubles strategies for club players
About the author
Mark Horton is an LTA Accredited tennis coach, former Box One club tennis champion, Writer, recovering graphic designer, actor, director and a million other things. Oh, he’s also an ex-England junior Badminton player!
Needless to say, he has a unique perspective that’s hard to ignore. We hope you enjoy his contributions.