Category: Uncategorized

Posted on

The Overhead

 Do you find yourself hitting the overhead late, and therefore, out? Preparation and shot choice make all the difference in a successful overhead. Today we look at preparation.

  •  Footwork is the first key to executing the overhead. Move your feet quickly, with short adjustment steps to get into position to hit the ball.
  •  Turn your body sideways and move with shuffle steps, or grapevine steps for longer distances. 
  • Point at the incoming ball with your opposite hand and get your racket in the ready position..like you are scratching your back with it.
  • Just like the serve, reach up to hit the ball, don’t pull your head down.

 Practice fast feet and early preparation to improve your overhead. Next time we’ll make more overhead improvements with shot selection based on the lob. 

Posted on

Mix It Up

 One of the best ways to beat opponents is to take them out of their comfort zone. They may be hitting one very consistent shot or have a particular weapon. People play best when their strokes flow and they don’t have to consciously think too much about the shot they are hitting. You need to give them something different coming from your side of the court that makes them think a little more. How you ask? By mixing up your shots. 

For example…if your opponents are constantly lobbing you to pull you off the net, use the drop shot. It’s very difficult to lob a ball that you are running forward to get.

Another example…your opponent is pouching frequently and cutting off your return, hit the return down the line, right at them, or lob them.

If you don’t feel comfortable hitting a big variety of shots, you can still mix it up. Vary the height of your shots, alter your spin, come to net, take a high ball out of the air, or change the pace. 

Mix it up and do something out of the ordinary and you’ll surprise your opponent, break their mental rhythm, and keep them off balance.


Tennis player, female athelete
Stay focused and mix up your shots to break your opponent’s focus
Posted on

Get a Grip(size)!

Last week we talked about the topspin forehand. This week are talking about something that can affect your ability to hit the ball with spin…your grip size. Grip sizes used by pro tennis players have been in the spot light off and on in the last few years. Rafael Nadal has a 4 1/4″ grip size while Serena Williams uses 4 5/8″. What difference does it make for you? Mostly it’s preference, but there are arguments for creating spin and arm comfort.

Tennis racket grip
Grips size matters

   If you already put a lot of spin on the ball, a smaller grip may help generate more. Today’s lighter, open string pattern frames make it easier to put more spin on the ball and a smaller grip helps players whip the racket head faster. The smaller grip accomplishes this in 2 ways.

  1. you can slide the heel of your hand off the end of the racket, making it effectively longer and allowing for more snap, especially on the serve.

  2. more wrist snap is possible for ground strokes using today’s extreme western forehands and open-stance hitting styles

  Older, heavier rackets necessitate larger grips so players can control the racket, especially on off center hits. Heavier rackets can also create arm discomfort with smaller grips.

   So analyze (or better yet, have a pro analyze) your swing style and your racket, and try out some different grip sizes to see if your game could benefit from a new grip size.

Posted on

Hydration on the tennis court

Hydration and recovery

  If you have been following the hot and humid US Open in NYC so far, you know that staying hydrated  has been especially important. But hydration on the court has always been important. Here are some helpful tips for you as we enter the dog days of summer.

Dog days of summer tennis
Dog days of summer tennis require hydrating tips

  • Before the match-drink 16-20 ounces of cold water, then 4-8 ounces of cold beverage during changeovers.

  • During the match-if you’re sweating a lot and going all out, you need to replenish some electrolytes-drink 5 ounces of a sports drink on changeovers. If you are playing strenuously for more than two hours, add 10-15 grams of protein to your beverage or eat an energy bar or gel. (Don’t consume too much protein, however, because it can cause stomach cramps)

  • After the match-your muscles are most receptive to insulin and nutrients for recovery within 30-45 minutes after strenuous exercise, have a recovery drink that contains a target number of carbohydrates and protein (Carbohydrate grams equal to 40% of your body weight in pounds and 1 gram of protein for every 3 grams of carbs) Example: a 135lb women needs 54 grams carbs and 18 grams protein (Chocolate milk actually comes very close to this ratio)

 Keeping your body properly hydrated and giving it what it needs for recovery will help you play your best tennis and recover quicker. Hit courts and have fun!

Posted on

Backhand Lob Return

This week we revisit the lob…as an option for your service return. The lob return is a great option for a serve to your backhand, especially against serve and volley players, and if your backhand return is a little weak. The stroke is pretty simple but lets look at a couple of focus points.

  • Move your feet- you still have to get in position to hit the shot(since it’s not a full swing, many people just stand flat-footed and “poke” at the ball)
  • Keep your eye on the ball-the serve is coming at you with different spin and speed and from a different height than a ground stroke. So don’t take making good contact for granted. If you frame this shot to the net man, he’s going to make you or your partner eat it.
  • Lob the net man-if the server is coming in he’s going to have to change direction to track the lob down, or the net man will have to run it down himself.

See “What to focus on when lobbing” for more on how to hit an effective lob.
Mix in the lob return to throw your opponents off balance and put your team on the offensive. See “Where to go after the lob” for more on making an effective lob pay off.

Posted on

Forehand Power Zone 

 *improve forehand consistency and power

   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!