The Modern Forehand

This week's news letter covers the basic forehand. It assumes a right-handed player; simply reverse the instructions for a left handed perspective.

Overview:
1. After the split step bring your left shoulder parallel to the net. Your arm should be shoulder height
2. Bring your racquet back and above your right shoulder
3. Move your left leg into the semi open stance
4. Your downward swing will bring your racquet below the ball and up to meet it at waist height. The contact point is roughly even with your left foot.
5. The racquet end point is:
a. Below the elbow for maximum top spin
b. Above the elbow for lighter back spin
c. Above the shoulder for a flat shot.

First:

From the split position, extend your left arm out and parallel to the net at shoulder height. This is a variation from the usual advice to pint your right hand at the incoming ball. The reason for this is to make sure that your left shoulder is turned parallel to the net. The racquet should be taken back at a height above your right shoulder. Note that the racquet head should not go behind you. Weight should be transferred to your right foot.

Second:

Move your left leg toward the net roughly in line with your left foot. This position is called the semi open stance.

Third:

Begin a downward swing that will bring your racquet below the ball and up to meet it at about waist height. Hitting up on the ball at waist height gives you the maximum power and control of your shot. As you swing lower your left hand down by you left side. Contact with the ball should be at waist height out in front of you (about where your left foot is placed.) As soon as you feel contact with the ball begin your upward brush on the ball.

Fourth:

Finish your swing. There are three positions that today's players use to finish their swing.

For maximum top spin the racquet finishes just below the left elbow with the palm of your racquet hand facing your body.

For moderate top spin the racquet finish is between the elbow and your shoulder.

For a flat shot the racquet finish is just over your shoulder. For all finishes, the palm of your hitting hand should face your body.

This form of forehand is undoubtedly different than anything you have been taught including me. However if you watch the pros play focus on their forehand shots and observe where their racquet finishes. It is often below their shoulder.

I suggest learning this forehand in stages.

First practice going from the split step to the semi open stance
Left arm parallel to the net
Left foot into the net in line with you right foot
Racquet back above your right shoulder

Second practice the swing
Imagine contact with the ball at waist height
Push up on the ball at contact
Finish your swing in one of the three positions mentioned above.

Third put it all together in one motion.

You can practice this motion on or off the court. Off the court simply get your racquet and shadow the moves as if you were hitting a ball. On the court use a ball machine. Set the machine up so that you do not have to stretch for the ball – you can increase the level of difficulty as you develop muscle memory.

Learning this modern forehand will take time, but I have found it well worth the effort.

I would like to focus on one more point and that is your wrist during the forehand or for that matter a backhand shot. Your have probably heard someone say to hold your wrist firm or don't break you wrist during a shot. While not breaking your wrist for either a forehand or a backhand shot is critical, holding your wrist rigid too rigid will take power and control away from your stroke.

During a forehand or backhand shot the wrist should pronate. Wrist pronation occurs on a plane and is distinct from breaking your wrist as you would during a serve. Let's take the forehand. As you begin your downward swing, the wrist should pronate toward the court surface – your little finger moving toward the court surface. As your finish your swing the wrist should pronate in the opposite direction with the thumb moving toward the court surface.

Good luck with your practice.

The One-Handed Backhand on the Move

This month's news letter covers the one handed backhand when you have to run to get to the ball. I focus on a top spin response and note the modifications in swing required for a slice. I assume a right-handed player for a lefty simply reverse the positions.

Quick Overview:

1. Change your grip.
2. Rotate your shoulder and bring your racquet back.
3. Take small steps toward the ball
4. Lower your racquet below the ball, but keeping it above your hand.
5. Set your back foot and move into the ball with your right.
6. Swing low to high brushing up on the ball for topspin.
7. Keep your head and shoulders still.

Change Your Grip

I like the Eastern backhand because it keeps my racquet face pointed toward the court surface. Refer to my web site for different backhand grips.

Rotate your shoulder

Begin to rotate your right shoulder toward the net. You facilitate this move by bringing your racquet back, but not behind you. Bringing the racquet behind you too early will cause you to be off balance as you approach the ball. Hold your racquet throat loosely in you left hand.

Take Small steps

Take small steps toward the ball. If you are like me, you take big steps causing you to get too close to the ball when you stop to execute your backhand. When you allow the ball to get too close, you jam your hitting elbow into your side negating your ability to take a full swing. Taking small quick steps allows you to approach the ball and stop with the ball in a position that allows you to take a full swing.

Lower your racquet

As you approach the ball, lower your racquet below the ball and fully back for topspin. Make sure that the racquet does not go below your hand. The butt of your racquet should be pointed at the ball and your shoulders perpendicular to the net. For a slice, your racquet position will be above the ball.

Set your back foot

As you approach the ball, you want to stop moving when you can strike it with your right arm fully extended, and contact with the ball is out in front of you. Stopping requires you to set your back foot and move into the ball with your right foot. It is important that you do not transfer all your weight to the right foot causing you to lean too far forward. Keep your left foot firmly planted as you move into the ball.

Swing low to high

Now your are ready to hit the ball with an exaggerated low to high swing causing you to brush up on the ball giving it terrific top spin. You should feel like you are flinging your hitting arm over your shoulder. Keep your wrist firm. Breaking your wrist will likely cause the ball to go long. During the stroke, allow you left arm to move behind you giving you greater balance.
For a slice return, your racquet is positioned above the ball with the racquet face tilted upward. The motion is high to low. To hit a low slice, emphasize the downward motion of your swing. For a higher shot, swing downward less. The slice is a great shot but requires practice to develop the right motion.

Keep your head and shoulders still

Your head and shoulders must remain still during the shot. Keep your eye on the ball until after you have hit it. Moving your head too soon (something I do more often than I like to admit) will reduce your ability to control the ball. Keeping your head and shoulder still during the backhand shot is one of the most important skills to learn for an effective backhand.


Summary:

Split step when your opponent hits the ball.
1. Change your grip to an Eastern backhand.
2. Rotate your shoulder and begin moving toward the ball with your racquet in front of you.
3. Take small steps toward the ball.
4. As you close in on the ball bring, your racquet back and underneath the ball
5. Set your left foot and move into the ball.
6. Swing from low to high emphasizing the upward brush on the ball.
7. Keep your shoulders and head still until after you have hit the ball.

If you are trying to slice the ball, your footwork will be the same as it is for a backhand. However, you will strike the ball from high to low creating under spin. An effective slice requires practice and timing.

Drill

Set up a ball machine to give you balls on your backhand side. Set the machine so that you don’t have to do an extreme stretch to get to the ball. Practice your stroke and see what works for you. Don’t worry about where the balls go until you feel comfortable with your footwork.

How To Win Tennis Match

I will answer this question with a short story. I played a singles match a few days ago. I wanted to win; I wanted to play my best. I felt equal in talent to my opponent, capable of taking advantage of his weaknesses.

The first set was a disaster; I lost 1,6. Why?

At the time I had no idea. All I felt was frustration and resignation to the fact that my opponent was obviously better than me. I started the second set with a mind set that I might as well play as hard as I could and see what happened.

I won the second set 6,4. Why?

I won the second set because I played tennis the way I like to play. I played offensively attacking short returns. I felt relaxed, my hitting arm was loose allowing me to follow through with either my forehand or backhand. I felt that I had more time to prepare for my opponents returns, “he must be tired and hitting with less power,” I thought.

What really happened – I stopped trying to win and played tennis, played tennis the way I like to play. I stopped worrying about winning games or points, after all my opponent was better than me.

Now I am not suggesting that you start all your tennis matches thinking that your opponent is better than you. That would place you in a distinct mental disadvantage. What worked for me was letting go of my desire to win and play well. Focusing on winning or playing creates tension within yourself, a tension that leads you to play safe, trying to guide your shots making sure that the ball lands in play. The usual result – you lose.

To win a tennis match you must relax, play your game and have fun. Stop trying to win – play your game and let the score take care of itself.

By the way, I did lose the tiebreak, 8,10. Sometimes you win and sometimes you lose. I am convinced however that playing to win sets you up to lose. In your next match, relax, play the way you like to play and see what happens.

Cross Court

When your opponent hits a cross-court return, you have several shot selections for your response. They are:

Cross Court
Down the middle
Down the line

Cross Court

The cross-court response is the safest return to make. You’re ball goes over the lowest part of the net which makes it a high percentage return. A cross-court return can also catch your opponent off guard as he moves toward the middle of the net in anticipation of your response. Choosing the cross-court response is appropriate when:

Ø You are rushed to get to the ball.
Ø You notice that you opponent returns to the exact middle of the court after each shot.
Ø You are behind in the point score and want a high percentage response.
Ø Your opponent is a lefthander and he is on the deuce side of the court (visit my rules page if you are unfamiliar with tennis terms). This forces him to make a backhand return (the weakest return for most club players).

Down the Middle

Placing you shot down the middle is not as high percentage return as a cross court but it can still be quite effective. Your return is likely to go into your opponent’s body causing him/her to miss hit the ball. Going down the middle also takes away the angles form your opponent giving you a chance to approach the net. Choosing a down the middle return is appropriate when:

Ø Your opponent immediately runs to the middle of the court.
Ø You are not rushed to get to his shot.
Ø You're opponent likes the baseline, giving you a chance to approach the net.

Down the Line

A down the line response is the most difficult return of a cross-court shot. The ball is going over the highest part of the net and your timing must be perfect. That being said, a down the line shot can give you a clean winner. Choosing a down the line shot is appropriate when:

Ø You are ahead in points and want to surprise you opponent.
Ø You are in a long rally and notice that your opponent is staying on one side of the court.
As you can see you have several response options when your opponent hits a cross-court return. Which one you chose depends one the situation you are in. To improve your skills, use a ball machine set up to give you cross-court balls. Try hitting cross-court, down the middle and down the line. To make the drill simulate play, return to center court after each shot.

Cross Court

When your opponent hits a cross-court return, you have several shot selections for your response. They are:

Cross Court
Down the middle
Down the line

Cross Court

The cross-court response is the safest return to make. You’re ball goes over the lowest part of the net which makes it a high percentage return. A cross-court return can also catch your opponent off guard as he moves toward the middle of the net in anticipation of your response. Choosing the cross-court response is appropriate when:

Ø You are rushed to get to the ball.
Ø You notice that you opponent returns to the exact middle of the court after each shot.
Ø You are behind in the point score and want a high percentage response.
Ø Your opponent is a lefthander and he is on the deuce side of the court (visit my rules page if you are unfamiliar with tennis terms). This forces him to make a backhand return (the weakest return for most club players).

Down the Middle

Placing you shot down the middle is not as high percentage return as a cross court but it can still be quite effective. Your return is likely to go into your opponent’s body causing him/her to miss hit the ball. Going down the middle also takes away the angles form your opponent giving you a chance to approach the net. Choosing a down the middle return is appropriate when:

Ø Your opponent immediately runs to the middle of the court.
Ø You are not rushed to get to his shot.
Ø You're opponent likes the baseline, giving you a chance to approach the net.

Down the Line

A down the line response is the most difficult return of a cross-court shot. The ball is going over the highest part of the net and your timing must be perfect. That being said, a down the line shot can give you a clean winner. Choosing a down the line shot is appropriate when:

Ø You are ahead in points and want to surprise you opponent.
Ø You are in a long rally and notice that your opponent is staying on one side of the court.
As you can see you have several response options when your opponent hits a cross-court return. Which one you chose depends one the situation you are in. To improve your skills, use a ball machine set up to give you cross-court balls. Try hitting cross-court, down the middle and down the line. To make the drill simulate play, return to center court after each shot.

Breathing

In April, I went to the John Newcomb Tennis Ranch for an intensive week of training. The experience was absolutely great. The instructors were professional, friendly and talented. During the next few days I will talk about my experiences. One thing is for certain- be in shape before you plan to attend. We played tennis for 3 plus hours in the morning and for another 3 plus hours in the afternoon. By Thursday I was on advill.

One great peace of advice, among many others, I came away with was to breath out with every tennis stroke. Breathing out naturally relieves tension built up as you anticipate your response to your opponents shot. It also helps you establish a breathing rhythm.
After a multi shot rally, one of the teaching pros approached me. He said, “Know why you are out of breath?” I huffed a brief reply, “No.” “You held you breath too much of the time.” He indicated that he watched me breath on every other shot instead of every shot. He advised breathing out during each stroke.

I followed his advice and found that I could sustain a long rally without getting out of breath. I also found that breathing out helped me relax after each shot.

Try breathing out during each shot in your next match. I’m sure you will notice a big difference in your game.

Consistency

Last night I played doubles with my USTA team. My play during the first 2 sets was tentative. Try as I might my serve did not hit its intended target. My service returns often sailed out of the court and I missed some easy volleys.
During the last 2 sets, my play improved dramatically. I served 5 aces and played aggressively at the net.

What I am trying to understand is what caused the change in my performance. Why did I play poorly in the first 2 sets and so much better in the last 2 sets? The answer lies in my mental attitude. During the first 2 sets I was trying to win, trying to serve aces, trying to hit winners. During the last 2 sets I focused on the following:

Watch the ball with no head movement until after contact.
Split stepping
Staying relaxed

Let’s take each step and talk about it:

Watch the Ball

Watching the ball and keeping your head still are the key components to an effective tennis game. The key is keeping your head still. If you are like me, there is an overwhelming temptation to look where you want your shot to go just as you make contact with the ball. This movement of your head will almost guarantee that you will miss hit. Head movement as you contact the ball reduces accuracy and will cause your shot to sail out of the court or into the net.

You know what a tennis court looks like, where the lines are, what a cross court or down the line shot requires so why look. Have in your mind what type of shot you are going to make, and keep you head still until after the ball leaves your racquet. Then you can come to the ready position to anticipate your opponents return. Watch slow motion videos of Federer, his eyes are focused on the ball and his head remains still until after the ball leaves his racquet.

Next time you use a ball machine focus on keeping your head still. Do not look at where the ball land, just watch the ball and keep you head still.

Split Stepping:

We all know that split stepping as your opponent makes contact with the ball is important. How many of us actually do it? Last night I faced an opponent with a hard flat first serve. For the first 2 sets, I missed 50% of my returns. During the last 2 sets I focused on split stepping just as he made contact with the ball. The result – I was able to effectively return most of his serves and even had a few winners. Split stepping gave me that extra mobility I needed to reach and return his serves.

Staying Relaxes:

Staying relaxed during a game is one of my biggest tennis challenges, especially in doubles. When playing the net I usually stand in the ready position waiting for my play on the ball. This was especially true when waiting for my partner to return serve. Last night I tried something different. I still maintained my ready position, but I also swayed slightly left and right. This slight motion seemed to keep me lose. I recognized this because I was able to pouch several times instead of watching the ball fly past me.

This slight swaying motion definitely works for me. I don’t know if teaching pros would advocate it, but it seems to work. Try it if you are tense and the net like I am.

Stress During Tennis

Last night I played doubles tennis. My play started out badly and proceeded to get worse. During a break period I asked tennis pro, who happened to be watching us play, what was wrong with my play.

He stated emphatically that I was too tense. He could see me tensing my muscles before each shot. He also said that I tensed my arm during my serve causing me to muscle the ball causing a loss of accuracy and pace.

He suggested the following:

Exhale during each shot. It is a natural way to relax.
Focus on my breathing for a few seconds before each serve.
Stop trying to win and play tennis.

The stop trying to win statement caught my attention so I asked for further explanation. He explained that I was too intense on the court and that my intense desire to win was causing me to tense my muscles. He said, “just focus on breathing and play the game.”

Well, I took his advice; tried exhaling with each shot and focused on my breathing before each serve. To my surprise, my game immediately picked up. My first serve percentage increased and my unforced errors decreased.

The lesson for me is to focus less on winning and more on playing tennis. I am playing mixed doubles tonight. I take the pros advice and see what happens.