Tennis for Single Parents: Cheap Ways Back on Court

Maybe you played tennis at school, or in your twenties before kids, and every summer you walk past the courts and think “one day”. The racket is still in the cupboard somewhere. The problem is not wanting to play. It is the cost, the childcare and the worry that your shoulder and knees will not cope after years off. This guide to tennis for single parents is about getting back on court cheaply, fitting it around the kids, and preparing your body so the first few hits feel good rather than painful.

I coach a lot of mums and dads in Archway who want to return to a sport they once loved. Tennis is a brilliant one, but its quick stops, twists and overhead swings are exactly what a body used to car seats and desks is least ready for.

Why tennis for single parents works so well

When you are parenting solo, your exercise needs to earn its place. Tennis does a lot in one hour:

• It is genuinely social. You need another person to play, which means you get adult conversation and a reason to turn up.
• It is interval training without the boredom. Short bursts of movement, short rests, repeated for an hour.
• It can include the kids. Children over five or six can rally with you using a softer ball, which turns your workout into family time.

Affordable ways back onto court

Money is tight in most single-parent homes, so here is what I suggest to clients before they spend anything:

1. Use public park courts. Local councils run bookable courts at far lower prices than private clubs. Near us, Waterlow Park in Highgate has several courts you can book through Camden Active. Check your own council’s booking site, as prices and times change.
2. Look for free or low-cost sessions. The LTA runs free park tennis sessions at some venues around the country, often on weekend mornings, where rackets and balls can be borrowed. Search the LTA website for sessions near you.
3. Buy a second-hand racket. A decent used adult racket and a tube of balls is all you need for months.
4. Find a regular hitting partner. Another parent from the school gate is ideal. You can swap childcare: one week they watch both sets of kids at the playground while you hit with someone else, then you swap.
5. Bring the kids. Many courts are next to playgrounds. Older children can collect balls, rally with you, or play their own mini game on half a court. My post on tennis games for kids has ideas to keep them busy.

A 20-minute footwork and shoulder prep routine

Returning players nearly always get sore in the calves, the shoulder and elbow, or the knees and lower back. This routine targets all three. Do it twice a week for three or four weeks before your first proper match, then once a week alongside playing. You need a resistance band, a wall and a little floor space.

Part 1: Footwork (8 minutes)

• Split-step hops: small hop onto the balls of both feet, land soft and wide, as if reading a serve. 3 sets of 10, rest 30 seconds.
• Side shuffles: 4 big shuffle steps left, touch the floor, 4 right, touch the floor. 3 sets of 20 seconds.
• Forward-back drop step: step back with one foot and turn your hips as if running back for a lob, then return. 2 sets of 8 each side.
• Calf raises: slow up, slower down, on a step. 3 sets of 12. Easier: on flat floor. Harder: one leg at a time.

Part 2: Hips and trunk (5 minutes)

• Lateral lunges: 2 sets of 8 each side. This is the low wide stance you need for wide balls.
• Standing rotations: feet planted, turn your chest left and right as if swinging, arms relaxed. 2 sets of 10.

Part 3: Shoulders (7 minutes)

• Band pull-aparts: arms straight in front, pull the band wide and squeeze between your shoulder blades. 3 sets of 15.
• Band external rotations: elbow tucked to your side at 90 degrees, rotate your forearm outwards against the band. 3 sets of 12 each arm. Go light. This protects the shoulder when you serve.
• Wall slides: back and forearms against a wall, slide your arms up and down slowly. 2 sets of 10.

If any movement causes sharp pain, especially in the shoulder or elbow, stop. Mild muscle tiredness is fine. Sharp, pinching or lingering pain is not. If your shoulder or knee has a history of injury, check with your GP or a physio before adding overhead serves or sprinting. The NHS has useful guidance on sprains and strains if you tweak something.

Your first few sessions back

Ego is the enemy here. I suggest:

• Warm up for 10 minutes before you hit: brisk walk, the footwork drills above, then gentle mini-tennis from the service line. My guide to warming up before exercise explains why this matters more after 35.
• Rally only for the first two sessions. No serving at full speed.
• Keep the first sessions to 45 to 60 minutes.
• Expect your calves to be sore for a day or two. That is normal. Joint pain is not.

Where a bootcamp class fits

Tennis is the fun bit. The strength behind it is what keeps you playing. In my SYP Bootcamp classes we train lateral movement, single-leg strength and shoulder control. Our SYP Built To Last functional strength class suits parents over 35 who want to play sport without niggles. For more ways to fit training in solo, see my main guide to single parent fitness.

FAQs

Is tennis good exercise for adults returning to sport?

Yes. It mixes short bursts of effort with recovery, works your legs, trunk and shoulders, and is social, which helps you stick with it. Build up gradually and prepare your calves and shoulders first.

How much does it cost to play tennis in London?

It varies. Council park courts are usually cheapest, and some venues run free LTA park tennis sessions. Private clubs cost more.

Can I play tennis with my kids if they are beginners?

Yes. Use softer, slower balls, stand closer together and play on part of the court. Short rallies and simple targets keep children engaged and still give you some movement.

What should I do if my elbow hurts after tennis?

Rest it, reduce how hard you grip the racket and check your technique with a coach. If the pain lasts more than a couple of weeks or is getting worse, see your GP or a physio.

Book your first class

If you want to get fitter for tennis, or just get moving again, come and try a class. SYP Bootcamp runs 45-minute small-group classes in Archway N19, with a maximum of 10 people and £15 a class. We train indoors in a church hall, so the weather never cancels us, and every exercise has an easier and harder option. Book your £15 class here or call or WhatsApp me on 07301 512215 and I will send you the timetable. If you would like a plan built around your own sport, you can also see how 1-1 personal training works at SYP Fitness.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.