The Importance Of Balance In Tennis 


Whether you’re a novice or avid tennis player, balance is key to playing your best. 

Most beginners focus too much on strength and power when they should be focusing on their balance instead. A stable base is essential for good technique and consistent play. 

In this post, we’ll discuss the importance of balance in tennis and give you some tips on how to improve yours. Stay balanced out there! 

Factors that Determine your Balance while Playing Tennis 

A large aspect of your balance is determined by your body type. 

For example, if you are tall and lanky with long legs, you’ll likely be more balanced on your feet than someone who has short legs.

But don’t get discouraged! There are certainly ways to improve your balance no matter what body type you were born with. 


Taller tennis players are more likely to have better balance because their center of gravity is further away from the court.

Their legs are longer, which helps them maintain their balance while moving quickly.

It’s harder for shorter people to get low to the ground compared to taller people, so they’ll need to work harder on perfecting their balance. 

Body Type 

Body type has a big impact on your balance. The more compact you are, the harder it’ll be to get low to the ground and get back up quickly.

If you have a larger frame, then it may seem that you’re tipping over or losing your balance easier than someone with a smaller frame.

Keep practicing getting low to the ground and getting back up. With time, it’ll get easier. 

Foot Size 

Your foot size can greatly impact your balance on the court. If you have feet that are small or narrow, then it may seem like you’re tipping over more often than someone who has larger or wider feet.

To improve your balance, try positioning yourself further back on the court and having a larger foot stance. 

Physical Conditioning 

If you’re physically fit, then you’ll have better balance than someone who isn’t as healthy. When your body is in shape, it’s easier to maintain your balance and stay strong throughout a whole match. 

What you eat also plays a part in how well your body can maintain its equilibrium. Eating a balanced diet will help keep your body in shape and improve your tennis game. 

How You Are Moving the racket 

The way in which you swing your racket can also affect how well you maintain your balance. If you’re making a full swing, it’ll be harder to keep your balance because the momentum of the swing will pull on your body.

Try moving in a smaller or shorter position in order to keep better control of your balance when playing tennis. 

Center of gravity 

Your center of gravity is the point around which your body balances. It’s located at approximately between your navel and your front bottom rib. 

In order to keep a stable balance, you need to find that sweet spot where you feel comfortable and balanced.

Sometimes it requires some trial and error, but once you find it, keeping your balance should be much easier. 

Non-racket arm movements 

When holding your racket, don’t let the free arm be moving around a lot. It’s going to make it harder for you to keep your balance and stay still while swinging at a particular moment.

Keep that arm as close to your body as possible, especially when you’re out of position on the court.

If you feel like a player’s free arm is affecting your balance, move so that their racket swings to the side of you instead, allowing them to take more time to line up their shot. 

Narrow Stance 

Some players maintain a narrow stance by staying close to the center mark or even closer to the net.

This helps improve stability because it’s harder for players with narrow stances to fall out of position.

The width of your stance should be determined by what you are comfortable with, the level that you play at, and the way in which you move on the court. 

Arm Strain 

The more time your free hand spends stretched out wide to reach for a ball, the harder it will be for you to maintain your balance.

If you can, try to keep it as close to your body as possible so that the other arm is doing more work and doesn’t have to stretch as much. 

Racket Length 

When it comes to racket length, many players choose a shorter one because it allows them better control over their shots.

A longer racket creates a larger swing and more momentum as well as power.

Using a shorter racket can help players maintain better balance when swinging at the ball or getting to a tough place on the court. 


You should have a good amount of footwork so that you can get in position before making your shot.

This will allow you to balance yourself better and not fall when you’re in an awkward place on the court. 


Your hips are much like your center of gravity, but they can’t be moved around easily.

When you’re in position for a swing, point your leading hip towards the net and then look over it to line up with the ball.

This will help keep your balance after you have made a swing. 

How to Keep your Balance while Playing Tennis. 

Receiving shots. 

If you’re in a wide position and expecting a tough shot, stop and let your opponent hit the ball. This will give you more time to recover and prepare for your next move. 

Playing off the T. 

When you’re at the net and ready to make a return, think about moving back instead of forward or laterally.

Moving back will create more stability and allow you better control over your shots. 

Maintain The Right Weight Distribution 

We’ve all seen players who seem very wobbly and unsure on the court. That’s because they aren’t distributing their weight properly.

If you can keep your body over your feet at all times, you will be able to move faster and with more control. 

Wear Shoes With Good Traction 

You should always wear tennis shoes on the court so that you don’t twist an ankle or slip when reaching down for a low shot.

Tennis shoes have better traction than sneakers and can help you move more easily around the court.

Don’t try to play in a pair of running shoes because there is no way for them to give you enough grip on the hard, smooth surface. 

Keep Your Head Still 

When going into a swing, many players feel like they need to move their head in order to track the ball.

If you think this might be a problem for you, try practicing with a friend who can throw tennis balls at you from random angles and make sure that you keep your head still as possible.

This will help keep your balance better. 


If your opponent hits a ball that’s high in the air, crouch down low to get yourself into better position for it. You’ll be able to hit it easier and will have better balance while doing so. 

When smashing. 

When approaching the net to hit an overhead smash, try to crouch down so that you can get momentum behind your swing.

This will help you when it comes to getting in position and making your shot. 

Pointing with the finger of your weaker arm towards the ball hlps maintain balance. 

When lunging. 

If you’re lunging at a ball and your weight is too far forward, put your trailing foot down and stop.

If you’re lunging and you feel like you’re going to fall backwards or that it’s hard to get up again, step back and then go into the lunge. 

This will help keep your balance better throughout the whole process. 

Muscle Imbalance 

Even though they might not be easy to spot, muscle imbalances can disturb your balance and increase your risk of injury. 

If you have a problem with one side of your body being stronger than the other, make sure that you work on it so that you don’t get hurt while playing tennis or doing anything else. 

Now, You can see how helpful it can be to have good balance when playing tennis. Not only will it help you get better results on the court, but it can also keep you from getting hurt. 

When making a backhand shot. 

If you’re confident with your backhand down the line, position yourself so that you can get a lot of power behind it.

This will give you more control over your shot and help keep your balance overall. 

How to master the swing. 

In order to have a good swing, focus on moving sideways instead of forward or backward.

You can do this by shuffling your feet as you’re making a backswing and then lining up with the ball as you’re going through your finish. 

“A Good tennis player is made from thousands and thousand of strokes which should be hit again and again.” 

Tips to Improve your Body Balance in Tennis

Whenever you play a sport, there are key fundamentals that you need to focus on in order to improve your performance. 

In tennis, body balance is one of the most important factors in order to achieve success. Here are some tips to help improve your balance and become a better tennis player. 

Follow proper technique. 

No matter what, you need to make sure that your technique is sound. If it isn’t, you will have no chance of keeping your balance under pressure or in different situations. 

Take a lesson or two from a coach to make sure that you avoid the most common mistake players make when going for a shot. 

Strengthen the leg muscles. 

You can work on your leg strength in the gym. Squats, leg presses and lunges are all good exercises to make sure that your legs are strong enough to keep you balanced when you’re moving around the court. 

Balance is one of the most important skills to have when playing tennis. You won’t be able to get anywhere without it. 

When your legs are strong enough, you can do exercises that will improve your balance even more.

One of the best ones is called a single leg stand which requires standing on one foot with the other lifted off the ground.

If you lose your balance, just put your foot back down and try to stay up for as long as possible. 

Establish your base. 

A good stand is the basis for everything you’ll want to do when playing tennis. 

Before you move, make sure that you’re in a stable position with both legs shoulder width apart and bent slightly at the knees.

From there, you can step into your shot or lunge without any trouble at all. 

Make sure that your back foot is turned out slightly so that you have good balance when you swing. 

Become conscious of your body’s center of gravity. 

If you’re falling forward or backward when you’re playing, check your center of gravity. Are you leaning too far?

Maybe you need to bend your knees so that your weight is distributed evenly throughout the foot. 

Be conscious of where your balance is at all times. If it starts to falter, adjust so that you can stay upright. 

Always return to the middle of the court. 

Whether you need to make a backhand or forehand shot, always return to the middle of the court. You cannot afford to lose your balance when you’re in the corner. 

When you’re running around for a shot, don’t stay on one side of the court. Make sure that you’re moving all over the place so that you don’t lose track of where your center of gravity is. 

Getting one leg ahead of the other could throw you off-balance and make it easier for your opponent to hit a winner.

Stay in control at all times so that you know exactly where the ball is going to go before it leaves your opponent’s racket. 

Let your shoulder and wrists do more work. 

During your swing, it’s easy to use only your arms and upper body when you’re playing.

Try to let your shoulders and wrists do more of the work in order to stay balanced when you hit a hard shot. 

Even though tennis requires quick swings and strokes, the legs should still be involved in order to maintain balance throughout your movements.

Working on your lower body will pay dividends in the future. 

Practice makes perfect. 

It’s one thing to read about how to improve your balance when playing tennis, but it’s another to practice it over and over again until everything becomes second nature. 

As you work on your stance, try making small adjustments so that you can find the right position for your particular style of play. 

There’s more than one way to do everything in tennis, so don’t be afraid to experiment until you find the perfect balance stance that fits you like a glove. 

Don’t let your opponent intimidate you when she/he is in control of the game and is hitting winners like crazy. 

Consider doing Tai chi or Yoga. 

Balance comes naturally to some people, but others have to work really hard at it. If you fall into the latter category, consider doing Tai chi or yoga in order to help your balance out. 

You’ll be surprised at how much better you feel when you’re finally able to control your center of gravity and stay on top of your game throughout the whole match. 

Now that you know how to improve your balance when playing tennis, what are you going to do next?

Remember – it doesn’t matter if you’re a beginner or a pro – always be willing to refine and perfect your technique in order to find the right balance stance that brings out the best in yourself! 

My Thoughts On Balance In Tennis

I would recommend that you spend time on balance in your training and not only at the beginning of your preparation.

It is important to be able to rely on your balance and positioning through contact, and it is rare for a player with poor balance to make consistent contact with good technique. Working on your core will help you improve this. 

You should also watch the great Rafael Nadal to see how he works on his balance throughout a match.

It is not one thing you work on once, but an ongoing process of getting your body into optimum positions at all times during play. 

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