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Is sunbathing near the lifeguards the closest you have come to surfing? Make this the year you get more from your holiday, with uor insider summer sports tips to help you perform like a pro.

Surfing

Surfing burns over 200 calories an hour  (minus time spent falling in)

Description: Surfing

Loving the sunshine but missing your weekly spin session? Make like Cameron Diaz and Jennife Aniston and rent a surfboard at the beach- it is a killer core, leg and arm workout, not to mention a major stress soother. Climbing on for the first time (and staying upright) can be daunting but these key tips will get you riding those waves faster than you can say ‘surf’s up/:

Kit up

All boards are not created equal. ‘Size really matters when you are starting out,’ says pro surfer and board designer Rocky McKinnon (mckinnonsurfboards.com). ‘Long boards are ideal to learn on because they are super- buoyant and very stable. They also catch waves much more easily than shorter boards.’ He advises starting off with a board between about nine to ten feet (2.7 to 3.0m).

Pop up

It may seen a far easier option to climb onto your knees before you stand up on the board but Rocky’s on a  one- man mission to stop new surfers doing this. ‘Never go onto your knees- it is a bad habit to get into and will only stall your progress. Instead, when you are ready to stand up, use those abs and arms to plank, then pop up quickly into a squatting position,’ he advises.

Open your eyes

When paddling for a wave, do not focus on the beach, no matter how lovely it might look. Clance over your shoulder and keep an eye on the wave, so you will know whether you have to paddle harder to catch it or pull back and let it pass  over your head’ say Rocky’s on a one- man mission to stop new surfers doing this. ‘Never go onto your knees- it is a bad habit to get into and will only stall your progress. Instead, when you are ready to stand up, use those abs and arms to plank, the pop up quickly into a squatting position,’ he advises.

Tennis

Tennis player have lower anxiety level than other athletes

Description: Tennis player have lower anxiety level than other athletes

Ooh, it looks so civilised does not it? The neat white outfits, a quick chat over the net, and that satisfying thwack. But do not just watch from your balcony- get involved. Most hotels have rackets and balls available, and perfecting your strokes does not require hours on court before you head to Heathrow. With a few simple pointers, you will be ready to hold a rally with confidence.

Fancy footwork

Moving your feet is as importants as being able to hit. Do not stand still and reach out to the ball, position yourself behind it instead,’ says Annabel Croft, former wimbledon Girls’ Champion and founder of the Annabel Croft Tennis Academy (annabelcrofttennis.com). adopt a boxer is stance and stay on the balls of your feet, so you are ready to whizz towards the ball, wherever it lands. You will  be in a better position to whack it, and burn loads more calories, too.

Worl together

Buddying up in tennis might sound like an excuse for a giggle with your BFF but it can be as stressful as it is fun. Decrease your risk of playing the blame game by having each others’ backs. ‘Imagine the two of you are a set of windscreen wipers. When your partner moves, follow them as if you are connected by an invisible rope. That way, you will be ready to step in and return any shots she might miss,’ says Annabel.

Serve like a pro

It sounds strange, but as you serve, stop thinking about your racket and imagine you are throwing a ball: ‘Once you toss the ball in the air with one hand, your other arm should mimic the action of throwing- your elbow stays high as your hand and the racket drop behind you, then they accelerate up to whack the ball,’ says Annabel. And try to make contact with the ball at its highest point. Once it starts to drop, it is harder to hit.

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