Fitness expert reveals tips to nailing tennis as a beginner

Summer of Sport: How to take up a new sport in adulthood

• 74% of Brits would take up a new sport in adulthood

• Professional sports coach shares advice on how to overcome the fear of starting a new sport as an adult

• Activewear experts provide tips for making sure you’re correctly equipped to take up a new sport

Often as we leave school and become adults we lose the joy of partaking in sports, but as the country gears up for a summer full of sporting activities, it’s clear that Brits are feeling inspired to take up a new hobby, with a new study revealing that 74% of adults would like to take up a new sport.

The study conducted by NEXT found Swimming to be the most favoured sport to get into during adulthood, with almost one in three Brits keen to start. The other sports most popular among adults are Tennis (20%), Golf (19%) and Football (12%).

Swimming (38%) was also ranked as the easiest sport to take up in adulthood. Whilst tennis was the second most popular sport among adults, only one in ten thought it would be easy to get started. Golf (24%) was thought to be the second easiest sport to take up, followed by football which was ranked the easiest by one in six.

Professional tennis coach George Thomas has explained that a seasonal interest in sports is not a new phenomenon.

“Big sporting events often have a significant impact on people’s engagement with different sports. For example, during the summer months, there is always a waiting list for tennis lessons as people look to take up the sport during Wimbledon. However, interest tends to decline as the weather turns colder and winter approaches.

In line with this year’s summer of sports, NEXT has partnered with George to offer some advice to adults looking to participate in a sporting activity for the first time, with tips on how to stay involved even once the summer is over.

Why do adults struggle to get involved?

“Compared to children, adults may experience a decline in physical capabilities such as endurance and flexibility, making it harder to learn new skills.

“They are also more aware of the risk of injury and tend to be more cautious about starting a new sport. Recovery from physical activity also takes longer for adults, which can limit their progress.

“Unlike children, who might participate in several sports simultaneously, adults typically stick to activities they already enjoy and can fit into their schedules. Finding time for a completely new sport can be challenging.”

How to banish the nerves

Making the first step to join a class or group for the first time is often the most intimidating part of starting anything new but George explains that taking someone with you to the first session can be a big help.

“Adults often have a significant fear of failure, especially in front of their peers, which may prevent them from trying anything outside of their comfort zone. They might also lack self-confidence, particularly in group settings where they tend to compare their abilities to others.

“My advice to adults starting a new sport is to surround yourself with supportive people. Consider bringing someone with you like a partner as this will provide a familiar face in the group. Also ensuring that the group you join is a good fit for you will help, just remember that everyone else is in the same situation, even if some progress faster than others.

“Finding the right coach is also important. An experienced coach will make everyone feel welcome and tailor sessions to meet everyone’s needs.

How to get started

The activewear team at NEXT have also provided some advice as to how to best equip yourself in order to get involved this summer.

“The first thing you should do when starting a new sport is check whether the footwear you are wearing will serve you well. Many people make the mistake of wearing a pair of regular ‘fashion’ trainers, but this can lead to injury if you are not careful.

“For example, running shoes are very different to tennis shoes which are different again to golf shoes. They all have different purposes and will support your feet and body in different ways, so making sure you have the correct pair that fit you well will make all the difference.”

For women, making sure your sports bra fits correctly is key. NEXT’s lingerie and swimwear technologist Georgina Bibby explains,

“With any piece of clothing, the more you wear your sports bra the more comfortable it will become. Structure and support (size dependent) is key for your sports bra. It’s important to find the right style and fit for your required activity. If you feel your bra has lost its support or stretch and recovery and your bust doesn’t feel as supported as it did it could be time to buy a new bra before you get started.

“If you are planning to do any particularly high-impact sports like running or HIIT workouts, support is even more important.”

For those interested in taking up swimming, making sure your swimwear is supportive is also just as important explains Georgina,

“Your swimsuit should not only make you feel confident but should ensure you are supported and comfortable in and out of the water.

“Athletic swimwear fits slightly differently from your everyday day ‘holiday’ swimwear, your suit should fit snug to your body but still be comfortable. The straps of your swimsuit should be secure, stay in place with no gaping but not dig in and be uncomfortable.

“Like your sports bra, you should ensure that your swimsuit is correctly maintained so it keeps its elasticity and is correctly supporting you. If your suit feels loose or baggy, consider investing in something new before starting your hobby.”

How to stay motivated and committed

Although many find themselves inspired to take up various sports a lot of people will find it hard to stay committed whether it be because of time commitments, the weather or lack of progression.

George’s advice is simple,

“Stick with it! Sports like tennis are very challenging to master. While they might seem simple on TV, the fundamental skills needed will take time to develop and are unlikely to appear overnight. It’s all about repetition.

“It takes an average of 400 reps to learn a new skill and around 4,000 reps to overcome a bad habit. So the key is to listen to your coach, follow their advice, and try to avoid forming bad habits, as they will hinder your progress.

“When you start a new sport, commit to a series of sessions. If you have the opportunity to sign up for 10 or more sessions, do it, as this commitment will help you stick with the sport.”

For more summer of sport inspiration, visit the NEXT website.