DIET | DETECTIVE^®

While watching pro tournament matches heat up this spring, you may catch yourself looking at Agassi's overhead smash and thinking, "Looks easy, I can do that!" And once you realize that the glare on your TV screen is actually sunshine, you may just be inspired to dust off your racquet and head back to the court. But if you haven't picked up a racquet in years-or even if you've just been on a winter-long sabbatical-your game and your body may be a bit rusty. Don't worry, champ, you've still got it in you somewhere; it's just going to take a little time to find it.

"Getting your body back into groove for tennis is challenging because the game requires high-intensity movement," says USA Tennis strength and conditioning coach Barrett Bugg. Players must react to their opponents' shots with maximum effort, and it's difficult to predict where those shots will land on the court. Those bursts of speed and split-second directional changes make even world-class players susceptible to injury.

Bugg has some advice for those making a comeback. "No matter what your concerns, tendonitis in the shoulders, elbows or wrists, shin splints, muscle tears, muscle soreness, knee pain or low back pain, the best preparation is resistance training." Weight training can increase flexibility and strength, preparing your body for the repetitive muscle use and range of motion that the sport requires. Bugg recommends hitting the gym two to four days per week (an average of three days) at least three weeks before coming out of early retirement.

During your tennis hiatus, you may have picked up some "bad habits." After only a few weeks away from the game, your mind forgets what it told your body to do in order to produce those on-the-run, down-the-line winners. Hitting against a wall can get your body and mind in synch. Since you're the one hitting the ball, you'll have a good sense of the ball's trajectory and what kind of spin it will have. You won't have to worry about your partner's ball or his/her consistency.

You might also want to take a private tennis lesson from a club pro. A trained eye will pinpoint where your form is breaking down. Hey, they don't get paid $55 an hour for nothing! They'll usually feed you more balls than you would receive in match play, which will help you find your rhythm. Practicing serves from a ball bucket is also helpful, and it doesn't require a pro or a partner.

Once you take to the courts, try some mini-tennis drills as part of the warm-up. Rallying at the service line will force you to focus on ball control. Then throw in some air volley drills. This will exercise your hand-eye coordination and train you to get your arms out in front of you and make contact early.

Remember, a racquet needs to be re-strung once a month, and the racquet itself has a shelf life of about four to five years. Once your gear is ready to go, get ready to chip the rust off your game and challenge your favorite tennis nemesis to a three-setter.

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