10 Tennis Lessons for Newcomers From Frances Tiafoe
By Jenna Braddock, MSH, RDN, CSSD, LD/N, ACSM-CPT
Before we dive in: The advice below is meant for general education. It isn’t medical guidance. If you’re planning to start a fitness routine, especially if it relates to your health or diet, always speak with your healthcare provider first.
Tennis isn’t just a spectator sport anymore. More and more people are picking up rackets, some inspired by the electric energy of the game, others just wanting a new way to move. If you’re taking your first steps onto the court and find yourself craving real, actionable advice, you’re in good company. Professional player Frances Tiafoe, now part of the Clif Bar team, knows a thing or two about rising quickly—and shares his top suggestions for anyone new to the sport.
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1. Let the Ground Teach You the Grip
Tiafoe doesn’t believe in mystifying the basics. When people ask him how to grip a racket, he skips the overcomplications. Place your racket flat on the ground; now, bend down and pick it up naturally with your dominant hand. Chances are, you just landed the classic semi-western forehand grip without even thinking about it.
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2. Don’t Wait for a Teacher—Start Learning
Coaching is wonderful, but don’t let a lack of formal lessons keep you on the sideline. These days, hundreds of free tennis tutorials flood YouTube, breaking down every shot and stance. Tiafoe remembers endless hours spent hammering balls against a wall or garage door as a kid—simple, repetitive, but incredibly effective. The wall doesn’t wait. You’ll sharpen your timing and reflexes faster than you’d expect. Play little games, challenge yourself to ten straight perfect hits. The fun grows as you get better.
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3. Expect Frustration—And Let It Motivate You
“Tennis will humble you,” Tiafoe admits. There’s so much happening at once: running, prepping your swing, nailing timing, moving again. Coordination is everything—and it takes time. Progress will feel slow, sometimes painful. But stick with it. Anything worthwhile asks for patience.
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4. Save Yourself From Injury With a Real Warm-Up
It’s tempting to hit the court and jump right into the action. But Tiafoe warns against this. He commits to thorough stretching every session, focusing on shoulders, back, and core, using bands or just body weight. Warming up—then cooling down—is your armor against injuries. The elite do it, but so should every beginner.
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5. Racket Size Is All That Matters (For Now)
Forget the expensive shoes or thousand-dollar rackets. When starting out, all you really need is a racket that fits your hand and isn’t too heavy or long. A poorly sized racket makes learning a slog. Once you start feeling comfortable with your strokes and want to advance, then splurge on quality gear that suits your game.
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6. Serve: Learn the Motion, Not Just the Rules
Serving is a beast for most newcomers. Tiafoe’s surprising advice? Think about how you’d heave a ball over a tall fence. Practice that motion, big and loose, with full-body movement. Now, channel that energy into your serve. Imagine throwing the racket (though, seriously, don’t actually let go). At contact, snap your wrist, guide your racket head, and aim to drive the ball deep and controlled. Serving is about flow, not just precision.
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7. Train Without the Court—Simple Ball Drills
Improve your coordination and footwork with basic drills outside the lines. Toss a tennis ball against a wall and catch it with your dominant hand before it bounces. Next, let it bounce once, then grab it. Vary the angles, force yourself to move. Try both hands. These aren’t just games—they directly enhance your rhythm and reaction time on court.
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8. Try Doubles For a Softer Start
If you’re not ready to brave singles, start with doubles. Doubles are more social, the play is less grueling, and having stronger partners helps keep rallies going—always more rewarding for beginners. Even if your crew doesn’t play, rally friends together. Tennis can be a shared adventure.
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9. Get Stronger With Off-Court Training
Tiafoe insists: real improvement comes from building strength and power, especially in the legs, core, shoulders, and back. Full-body workouts off the court help you unleash shots when it counts. It’s about learning to hit hard while staying balanced and collected. Strong muscles not only boost your play—they protect you from injuries, too.
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10. Rest and Refuel—Your Invisible Weapons
Behind every high-energy game is a night of solid sleep and food that keeps you going. For Tiafoe, breakfast and a carb-and-protein-packed lunch are essentials on game day. And on-court, he’ll refuel with a favorite energy bar to maintain those energy surges. Don’t ignore this piece. Nutrition and recovery matter as much for recreational players as they do for the pros.
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Tennis rewards the persistent. Start with the right grip, warm up well, move with purpose, and enjoy the camaraderie as you learn. The game is demanding, but the journey—frustrations, small victories, and all—makes it worth every minute spent on the court.
