Legs on Court: How Coaches Lower Injury Risk Without Turning Lessons into Medicine

Legs on Court: How Coaches Lower Injury Risk Without Turning Lessons into Medicine

Short Answer

In tennis, legs endure stress from quick changes of direction, sudden stops, and frequent work in a semi-bent position. Coaches carefully monitor warm-ups, proper footwear, and gradual intensity increases during lessons to reduce injury risk—without turning the session into a medical lecture. If severe pain or discomfort arises, it’s important to reduce load and consult a doctor, but diagnosis and treatment remain the specialists’ domain.

Why This Topic Matters

Parents and adult players often worry that intense movements on court might cause leg or ankle injuries. This concern is natural since legs are responsible for mobility, stability, and safety during play. At training sessions in Budva, near Slovenska plaza and hotel Aleksandar, we notice such concerns can prevent people from comfortably trying tennis—especially if they haven’t played sports for a while or are recovering from minor injuries. It’s important to understand that leg safety isn’t complicated medical science but part of a thoughtful training approach where the coach gently guides and doses the workload.

What the Coach Explains

#### 1. What Loads Are Typical for Legs in Tennis?

During play, legs constantly work to change direction—forward, backward, sideways—and to stop abruptly. Knees and ankles are under continuous tension and require stable muscle and tendon function. These movements create loads that, without preparation, can lead to strains or fatigue pain.

#### 2. What Does the Coach Do in Training to Reduce Risk?

• Warm-up — an essential part of the lesson. It prepares muscles, joints, and ligaments for the load. Warm-up includes not only running or jumping but also stretching and activation exercises for the feet and ankles.
• Footwear selection — the coach ensures shoes are comfortable, provide good foot fixation, and have soles suitable for the court surface. This reduces the risk of slipping or twisting an ankle.
• Gradual intensity increase — starting with simple, low-speed tasks and progressively increasing pace and complexity, allowing the body to adapt.
• Controlled stops and direction changes — exercises are designed to avoid chaotic bursts. The coach ensures direction changes are controlled and rest pauses are sufficient.
• Active communication with the player — the coach observes leg technique and condition, offers corrections, and reminds players to listen to their bodies.

#### 3. When to Reduce Intensity or See a Doctor?

If sharp pain appears during or after training, worsening with walking or movement changes, it’s a signal not to “push through” but to pause and calmly discuss the situation with the coach. If pain persists or worsens, seeing a doctor is important—the school does not diagnose or treat but helps make the next step safe.

How It Looks in Training in Budva

At courts near Slovenska plaza and hotel Aleksandar, lessons start with a light warm-up: simple steps, small squats, ankle rotations. Then we move to balance exercises that strengthen foot muscles and improve stability. During serving or court movement, the coach reminds: “Let’s try to place your foot softly, avoid sudden jerks.” If the player looks tired or places their foot incorrectly, the coach suggests a pause or an easier task. Everything happens calmly, without pressure or exams.

Common Mistakes by Beginners and Parents

• Skipping or shortening warm-up — many think they can start straight with the ball, but without preparation, leg load spikes sharply.
• Inappropriate footwear — too soft or worn shoes don’t fix the foot well, increasing sprain risk.
• Too rapid transition to intense exercises — without gradual buildup, the body can’t adapt.
• Ignoring pain signals — trying to “endure” often worsens injuries.
• Lack of feedback to the coach — silence about discomfort prevents lesson adjustments.

What You Can Do Now

• Always allocate 10–15 minutes before training for leg and ankle warm-up.
• Check that your shoes fit well and don’t slip on the surface.
• Discuss your level and possible limitations calmly with the coach during a trial lesson.
• Monitor your condition during the lesson—if pain appears, speak up.
• Don’t rush intensity—start gently and progress gradually.

How TS WINNER Helps

At TS WINNER in Budva, coaches work this way—considering individual features, selecting appropriate load formats, and monitoring leg safety without excessive medical focus. We offer lessons with live contact and support, where mistakes are learning material, not reasons for worry. You can book and discuss a comfortable load level via @TSWinnerbot—this way, you can calmly try tennis in a format tailored to you.

Conclusion

Leg safety is not a separate medical topic but a natural part of the coach’s methodology on court. Warm-up, proper footwear, gradual load, and body awareness help reduce injury risk and enjoy the game. If something bothers you, reduce intensity and consult a doctor if needed—the coach supports you in making the next step realistic and comfortable.

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Text adapted from: Kerry C Dollaway, Kyle Hannays. A Coaches Guide to Prevention and Care of Lower Extremity Injuries in Tennis Players. ITF Coaching & Sport Science Review, 2025. License CC BY 4.0.

ITF does not endorse and is not a partner of TS WINNER / DOO ALTERRA.

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