Category: tennis tip

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Fitness for Tennis

In many areas of the country the fall tennis season is over and the frequency of play is slowing down for many players. In other areas, winter will soon have it’s grip, and players stop playing all together or are forced to play less and indoors.

Whatever stage your weather or tennis season is in, everyone can benefit from off court fitness training.

There are many different ways to exercise to increase stamina and speed and to prevent injury. Elliptical machines, treadmills, jumping rope, jogging, etc. Whichever you have access to, or prefer, the important thing to remember is…train in intervals.

Interval training is simply, short bursts of high intensity exercise followed by short periods of lower intensity. For example, you might jog on the treadmill at a pace that makes you breathe too hard to talk to someone easily for 1-2 minutes and then slow to a brisk walk for about 4 minutes.  Repeat for a minimum of 10 minutes. That’s right you can make a difference in your fitness level in just 10 minutes a day. (See Men’s Health article below)

10 minute interval training vs 50 minutes of traditional cardio

Interval training mimics the patterns of exertion in a tennis match and has been proven to be a more beneficial way of exercising in general. (Bonus: it also produces more fat loss in less time than exercise at a constant exertion level)

Off court, interval training helps your tennis game and your health

Here are some more resources for interval training information.

MayoClinic Interval Training

Shape Magazine Interval Training

This winter (and all year) find an exercise that you can do off the court and use interval training to get your body in shape before and during tennis season.

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Dueling Backhands

The last few weeks we discussed the backhand slice and the backhand drive. Now assuming you have practiced them both until they are reliable strokes, we can look at when to use each one.

When to use a Slice Backhand

In general, use the slice backhand if the ball is out of the “strike zone”, that is, if the ball is higher than your chest or lower than your knee. Examples:

  • high balls..ie kick serves to your backhand
  • when approaching the net (remember the Slice Approach?)
  • when returning a ball that is short and/or low (this helps you get the ball up over the net)

When to use a Drive/Topspin Backhand

It is best to hit the backhand drive when the ball is in the strike zone (between your knee and your chest). Examples of situations to use the drive:

  • as a rally shot to keep your opponent deep
  • as a passing shot (topspin helps make the ball dip after crossing the net, making your opponent volley up)
  • to keep the ball deep in the court during a ground stroke rally (once again, the topspin helps bring the ball down making offense difficult for your opponent)
  • to hit an offensive topspin lob (this one takes lots of practice)

Remember the key is to practice so that these shots are reliable. A shot is only a weapon if you can hit it consistently.

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Backhand Drive

The last few weeks we talked about the slice backhand, this week we drive it. Here are some mental cues to help you master the stroke.

  • prepare with a closed stance (feet roughly perpendicular to the net)
  • point your shoulder at the contact point (8″-12″ out in front of your racket leg)
  • take the racket back to your opposite hip (like you are about to draw a sword)
  • swing/drive through the ball with a low to high swing pattern
  • the racket face should be roughly perpendicular to the ground at contact
  • keep that shoulder pointed at the contact point until the ball is gone

As you master the stroke, you can add topspin by exaggerating the low to high swing path.

Video analysis is one of the best ways to learn a new stroke. Watch Roger Federer’s one handed backhand below and then practice, practice.

You can also video yourself and analyze your stroke in slow motion side by side with the pros, using the HudlTechnique app. Check it out below.

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Slice Approach shot

Since we have been talking about the slice backhand the last 2 weeks, let’s explore one of the ways you can use it. One, often overlooked, offensive weapon in tennis is the slice approach shot. A slice approach stays low, giving your opponent a hard passing shot to hit. Plus, after hitting rallies of topspin balls, an opponent will, many times, overrun an approaching slice, causing an error. Lets examine the execution.

An approach shot is one used as you come forward towards the net. Normally you would chose this shot when you are moving forward to get a “short ball”(one roughly in the middle of the court), but you could hit an approach shot when returning a serve or in the middle of a ground stroke rally. One mistake or misconception that some people have is the need to come to a stop when you hit an approach shot. By definition, you are approaching the net….moving forward. You don’t want to take away that court position advantage by stopping the forward momentum to hit the approach shot. So how do you hit an effective approach without stopping and without running through it? The answer depends on whether it is a backhand or a forehand approach.

  1. Backhand slice approach-“dance to the net”..use a karaoke step to hit the approach while continuing your forward momentum. This step allows you to continue forward momentum while putting your body in the correct, closed position (body perpendicular to the net) for hitting a slice backhand. See the video below for a great demonstration of the karaoke step versus the “inside step” on a backhand.
  2.  Forehand slice approach-“power volley” the approach…the stroke is basically a forehand volley with extra punch. The key is to studder step as you come forward so that as you hit it, you are stepping into the shot with your opposite leg (left leg for right-handers, etc)

 

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Slice It Up! Part 2

Last week we introduced some aspects of the slice backhand. I think it deserves a little more explanation since it may not be a natural stroke for many people, and it is an excellent stroke for defense and offense. Let’s examine the technique a little closer.

  • First the grip. Hold the racket with a continental grip…like holding a hammer.
  • Bring the racket back about shoulder level.
  • Point your shoulder at the point where you should make contact with the ball (about a foot in front of your “racket leg”).
  • Imagine that you are about to sweep everything off a table top with your racket.
  • The swing pattern should be as level as possible, but a slight U shape is normal.
  • The bottom edge of your racket should be slightly in front of the top edge.
  • Make sure you are in a “closed” stance.
  • Try to raise or lower your body with your legs to adjust to various ball heights.

Remember practice, practice, practice any new stroke to master it….and have fun!

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Slice it Up!

The last few weeks we’ve discussed topspin, specifically, forehand topspin and how grip size can affect spin. This week we explore the backhand stroke, specifically the slice backhand.

The slice backhand can be useful in various ways. It’s flight path, height, and bounce give your opponent a different look. It also creates an easier way to play defense: You can be stretched wide and float the ball back with the slice, giving yourself time to get back in the point. Many players have a blocking stroke or chop down on the ball creating a shot that may have backspin but lacks penetration. This weak shot usually sits up for the opponent, offering them multiple offensive opportunities. In other words…they crush your wimpy backhand for a winner.

   The key to a successful slice is to drive through the line of the ball without opening your front shoulder. When you open your shoulder, that is, turn from your hips to face the net, your swing can only go down, not out and through the ball.

  • your stance should be closed…perpendicular to the net, and only after you have hit the ball should your front shoulder move.

  • lead the swing with your elbow, dropping it to square the face of the racket as you make contact.

 Check out the YouTube video below to see the technique in action. While Federer’s swing appears to be chopping down, he is still driving through the ball. And notice how his front shoulder doesn’t open up until well after the ball is gone.  

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Topspin Forehand

I mentioned last week that keeping the ball deep holds your opponent at bay and produces errors. The best way to keep the ball deep, and your opponent off balance, is with topspin. If you don’t hit your forehand with topspin you may need to devote quite a bit of practice to master this stroke. Let’s look at a few pointers.

  • A semi-western grip (hold the racket like a frying pan) helps generate topspin and gives more support since your palm is behind the handle
  • As you take your racket back and line up for the incoming ball, make the butt of your racket point at the ball (this gets your wrist in the right position)
  • Take the racket back hip high or lower – some people take it back higher and drop it before they swing forward, that’s ok too
  • Swing from the low racket back position to a high finish over your other shoulder, hitting the ball out in front of your body

Try to visualize these tips and then practice the topspin forehand. Also revisit Hit De-fence to help you remember to hit through the ball while hitting topspin. If topspin is new to you, you’re probably going to need video to see the mechanics of this stroke. Check out the master Roger Federer. Watch for the pointers mentioned above.

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Hit De Fence to create more Offense

The last couple of weeks we talked about getting setup to hit with power and consistency. As you practice and develop that consistent power you can start to use it constructively against your opponents.  If you watch the tennis pros play, you’ll see that most of their ground strokes land well behind the service line, closer to the base line. Hitting the ball this deep reduces the angles that your opponent can create and makes them hit from a defensive position. In fact, many times, if the ball is close to the base line, you can cause an error from your opponent.

Here is a good way to condition yourself to hit the ball deep.

The next time you are practicing(moving your feet & hitting from the Strike/Power Zone), hit 10-20 forehands from your base line to the opposite fence. That’s right, I want your ground stroke to make it all the way to the opposite fence before it hits the ground. You really have to hit through the ball to hit it that far. This will give your shots better pace as well as condition you to hit deeper. Once you get the feel for hitting that hard, add some topspin and try to bring your shot down just inside the baseline. Just make sure your setup and consistency are in place first, then you can add the power.

Remember..Hit “de-fence” to put them on defense.

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The Forehand Power Zone

*improve forehand consistency and power

   Last week we talked about consistent setup for your shots and hitting from the strike zone (or Power Zone). Consistent setup allows you to hit with more power AND consistency in your shots. This week we take a look at a specific shot, the forehand. The forehand is most players’ best offensive shot. To make it a more consistent, more powerful weapon, it helps to hit it from the same spot, relative to your body. This is the Power Zone.

   The power zone for your forehand (and backhand) is between your knees and chest, approximately two feet from your body. Hitting balls in this zone will allow you to add the most control, spin and power to your shots.

  The best way to insure that you hit balls from your power zone is with your footwork.

 *move your feet to position balls in your Power Zone

  • Stay light, on your toes, knees bent

  •  Split-step(bounce evenly on balls of both feet) as your opponent makes contact

  •   Take small adjustment steps as you get closer to the ball

  •  Use shuffle steps to recover quickly after shots

By practicing good footwork, you can turn different types of balls (high, low and wide) into shots you can hit from your power zone. Keep your feet moving to turn on the power!

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Consistent Setup

Consistent setup = consistent shots

   The key to winning tennis matches at every level is consistency. To consistently hit your shots in, you need to setup the same way when ever possible. Getting into position to hit from your strike zone will allow you to hit more consistent, effective shots.

  •  Quick first step: To get set up early you need to get to where the ball is as soon as possible. The best way to do that is by having a quick first step. Use a split step to accomplish this. Hop lightly on the balls of your feet as your opponent hits the ball. From there you are ready to move in either direction.

  •   Find your strike zone: Notice where the ball is in relation to your body when you are hitting comfortably. How high is it? How far away from your body is it? Once you identify the ideal strike zone for you, make sure you get into position to hit from that spot.

  Try the tips above to set up early and hit from your strike zone, for more consistent shots. Remember to keep your feet moving, taking small adjustment steps whenever possible. Play consistent tennis and watch your winning percentage go up.