Tennis Forehand Technique: Straight Arm vs Bent Arm

tennis forehand technique straight arm forehand vs bent arm

Photo: Frédéric de Villamil

Recently people have been asking me what the best arm position on the forehand is. Some of the questions I get asked on social media, in my newsletter or in person are:

  • Do I get more racket head speed with a straight-arm forehand?
  • Is a bent-arm forehand more consistent than a straight-arm forehand?
  • Can a straight-arm forehand cause injuries?
  • Should I copy Nadal or Federer’s forehand technique?

I didn’t realise there was so much confusion about this but a quick Google search reveals all sorts of conflicting, wrong, and half true tennis tips from amateur coaches and self proclaimed experts.

No wonder people are confused!

So since I haven’t seen any other top level coaches with an understanding of sports biomechanics explain this I’ll do so below. Don’t worry this isn’t rocket science so you’ll get it pretty quick.

Here is what I’ll be covering in this article:

Alright, let’s start with clarifying clarify what is meant by a “straight arm forehand” and “bent arm forehand” in tennis…

What is a straight arm forehand?

In tennis a straight arm forehand refers to the arm position of a player as he/she makes contact with the tennis ball. If a players arm has no bend at the elbow at contact point then it is considered a “straight arm forehand”.

 

Top players who use the straight arm forehand technique:

Although the majority of pro tennis players use have a bent arm on their forehands there are a few notable exceptions:

…and a few other players here and there.

 

What does a straight arm forehand look like?

Roger Federer probably has this generations most iconic straight-arm forehand. In the image below notice how straight his arm is. His elbow has virtually zero bend as his strings makes contact with the tennis ball. Also, pay attention to how far in front of his body his contact point is (I’ll come back to this later).

roger federer straight arm forehand tennis

 

Here is what it looks like in slow motion:

roger federer straight arm forehand slow motion

 

What is a bent arm forehand?

A bent arm forehand (some people call it the double-bend forehand) in tennis refers to the elbow bend a player has as she/he makes contact with the ball. So if a player has a comfortable bend at the elbow at contact point it is a “bent arm forehand”.

 

Top players who use the bent arm forehand technique:

As you’ve seen above there are a few notable exceptions but overall most professional tennis players on the ATP and WTA tours have a bent arm forehand. For example:

…and the list goes on and on.

 

What does a bent arm forehand look like?

In the image below you’ll see that Novak Djokovic has a bent elbow at contact point. His arm is in a relaxed “handshake” like position as he swings forward and makes contact with the tennis ball. Again, notice where Novak makes contact with the ball in relation to his body (more on this in a minute).

novak djokovic bent arm forehand tennis

 

Here is what it looks like in slow motion:

novak djokovic bent arm tennis forehand slow motion

 

Tennis style vs tennis technique

Before moving on it is important to understand the difference between style and technique.

Style is an individual characteristic and can refer to things like a loopy backswing, unusual off-hand movement, a peculiar body posture, a unique stance, or how a player bounces the ball before serving.

Technique refers to the underlying biomechanical principles and body movements in a tennis stroke. The things that influence power, control, movement and injuries.

Unfortunately a lot of amateur coaches and players get this mixed up. They’ll see a professional players style and try to emulate it thinking it’s the secret to their success. Or they’ll discount a certain player because their style isn’t to their liking.

To truly improve you have to see past style to the underlying biomechanics.

It is possible for a player to have a distinct, unique or quirky style to their tennis strokes while still having fundamentally good technique. And it’s possible to look great on court while having flaws in ones technique.

To summarise, it is okay to have a unique style to your strokes and movement so long as it doesn’t affect the biomechanics of your stroke.

 

Straight-arm forehand vs bent-arm forehand

roger federer novak djokovic straight arm bent arm forehand

 

So which forehand arm position is better? What are the benefits/drawbacks?

Like most things in tennis there is no answer that is perfect for everyone. There are always exceptions to the rule. However, from a technical perspective one forehand arm position is superior to the other in almost every way…

Biomechanically speaking the bent-arm forehand is almost always better than a straight-arm forehand.

 

Benefits of a bent-arm forehand

The main benefits of a bent-arm forehand or “handshake” arm position is that it gives you more control and flexibility while reducing stress on your body.

Remember, you want all the movements of your forehand stroke (the kinetic chain) to work together in harmony. As I explain in this tennis stroke guide, you are looking for the correct amount of:

  • Rotation
  • Up/down movement
  • Side-to-side movement
  • Forward/backward momentum

The “handshake” like arm position of the bent arm forehand makes achieving the correct balance of these movements much easier.

Why?

Because a bent arm forehand brings your contact point closer to your core which is a stronger more balanced position. From here your body can twist, turn, tilt and adjust all at the same time without causing resistance in your kinetic chain. The result is a fluid, relaxed and stable forehand stroke that is less injury prone.

When developing your forehand try to emulate the handshake arm position that players like Wawrinka, Serena Williams, and Murray have…

Stan Wawrinka slow motion forehand:

stan wawrinka bent arm tennis forehand slow motion

 

Serena Williams slow motion forehand:

serena williams bent arm tennis forehand slow motion

 

Andy Murray slow motion forehand:

andy murray bent arm tennis forehand slow motion

 

Notice how all their forehands all look remarkably similar at contact point.

 

Drawbacks of a straight-arm forehand

Locking your elbow in place forces you to hit the tennis ball further in front resulting in an unbalanced weakened body position. Making contact with the ball too far in front normally leads to too much “forward/backward “ movement which causes imbalances in other areas of your forehand stroke like rotation and/or side-to-side movement. If you’re doing too much of one thing you have to do less of something else. Also, a straight arm forehand places more stress on your joints which can lead to injury.

There are two main things to keep in mind when considering the pros and cons of a straight arm forehand…

 

1. Straight lever vs bent lever

A quick look in the city skyline may explain best. Look at a crane on a construction site. As you can see It is not a straight contraption…

bent lever vs straight lever tennis

Photo: jbdodane

A crane is designed to carry and move heavy objects. To do this it is attached to the ground (your body), has an upright beam (your upper arm), a bend (your elbow), then another beam (your forearm). Your arm is the same. Perhaps not the greatest analogy but you get the idea.

The key thing to remember is that a bent lever is more stable and has more strength than a straight one.

OK back to tennis…

 

2. Tennis hitting zone

The “hitting zone” is the swing path or area where a players racket can make contact with the tennis ball.

Hitting the ball with a straight arm way out front of your body diminishes your hitting zone and leaves no room for error. Slightly miss timing your stroke, a minor error in judgement, a bad bounce, or a gust of wind is likely to cause a loss of control resulting in an error.

Take a look at the Rogers forehand below and notice how he can’t really stretch further in any direction to make contact with the tennis ball.

roger federer straight arm forehand contact point

 

As you can see, Federer is at the far limit of the hitting zone. If his timing or judgement is off by just a few centimeters the shot is likely to be weak or a mistake.

With a bent arm forehand on the other hand your hitting zone is much longer. Your forehand contact point can range from parallel to your body up to 60+ centimeters in front without losing control.

Notice how Fabio Fognini has the option to make contact with the ball further in front or further back if he has to:

fabio fognini bent arm forehand contact point

 

This gives you a greater margin for error. You can hit the ball a little late or a bit early and still produce a successful shot without compromising control or power.

This flexibility is not only important for shot consistency (especially if you’re having a bad day) but doubly important in windy conditions or when playing on inconsistent court surfaces.

Basically, a straight arm forehand simply lacks many of the benefits a bent arm forehand has. The result of this tends to be less control, flexibility and power in your forehand stroke while heightening the chance of injury. In other words, with a straight arm you end up with a lower margin of error and more miss-hits in your tennis game.

In fact, the drawbacks of the straight arm forehand can snowball and lead to further disruptions in your kinetic chain. For example: Because you have to hit the ball further in front you’ll be more likely to adopt a closed stance forehand. This in turn further reduces your ability to rotate and causes additional strain on your knee. Not good.

 

Federer, Nadal & Del Potro have straight-arm forehands. What about them?

Yes, there are exceptions to the rule with Rafael Nadal and Roger Federer being the two obvious examples…

As explained above, players with a straight arm at contact point have a small hitting zone. Because of this they have to be incredibly good at moving and positioning their body ALL the time as there is very little room for error. I think it’s fair to say these players are among greats as far as movement goes. I would also surmise that you may well need this level of talent and movement to develop a great straight arm forehand.

Unfortunately for most people, this level of talent is extremely rare…

So as strange as it might sound, rather than emulate them in this situation, Roger and Rafa are great examples of why you shouldn’t always copy the pros.

In the 80’s I clearly remember how everyone was trying to copy the serve of John McEnroe who had an unusual and extreme side on stance. Coaches and kids all over the world were experimenting. However, most forgot that McEnroe is one of the greatest talents ever (certainly the most naturally gifted player I ever played against). At the end of the day all who tried to emulate him failed.

The truth is that just like how McEnroe’s serve was good despite his side on service stance, Roger and Rafa’s forehands are good despite their straight arm technique.

Not because of it.

roger federer rafa nadal tennis forehand

 

Remember, these players are among the greatest players ever and are so talented that they can compensate for the quirks and errors in their tennis technique. Even so they still require lots of practice and fine tuning to keep their forehands consistent.

The straight-arm is not the feature that makes Roger and Rafa’s forehands good. It’s all the other technical stuff they are doing well combined with amazing movement and balance.

Also, keep in mind that when Nadal and Federer don’t play well and loose it’s often because their forehands become erratic. In fact, it’s a sign we commentators look for as matches get close. Their opponents know this and often build their strategy around breaking it down. Having said this, it is also a shot they depend on to play aggressively so they’re playing a high risk tactics.

At the end of the day unless you are as talented and dedicated as Federer and Nadal I suggest you stick to the biomechanically superior bent-arm forehand technique.

 

Summary

As you now know, blindly emulating a player just because you like their style or they’re number one in the world isn’t always a good idea. Instead analyse their stroke and emulate only the best elements of their technique and ignore the rest.

Can a straight arm work for me consistently? Possibly, but in my opinion it will take a greater amount of practice and/or natural skill to do so. At the end of the day the decision is yours.

The key takeaway is a bent-arm is more likely to work for you. From a technical and biomechanical standpoint it is stronger. So consider the “handshake” arm position best practice. Will it guarantee a great forehand? Obviously not. But will maximise your chances of developing one with training? Absolutely.

 

Frequently asked questions:

Will a straight arm forehand give me more racket head speed?

Not necessarily. Most speed is developed through the backswing and first part of the swing towards the ball which of course includes the wrist laying back and snapping forward. So most racket head speed is built up before the racket head comes through and finally contacts the ball. If you look closely enough you’ll actually see that the racket head slows down a bit at contact. This is the case for both straight arm and bent arm forehands so both techniques can generate more or less the same amount of racket head speed.

Is a slight bent at the elbow enough?

A slight bend at the elbow (like Marin Cilic) is better than zero bend as it’ll reduce stress on your body. But only a slight bend still means you’re close to the far end of your hitting zone. Adopting a handshake like arm position will increase the size of your hitting zone and give you more flexibility and control.

How important is footwork and movement for a straight arm forehand?

Because your margin of error is lower with a straight arm forehand having footwork and movement is crucial. It’s no coincidence that players with a good straight arm forehand are also some of the best movers in the game.

 

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How To “Watch The Ball” Like A Pro In Tennis

Have you ever wondered:

“How do the best tennis players in the world like Federer, Nadal, and Djokovic manage to return return 150+ MPH serves from guys like Isner or Raonic?”

Or how are they always in the right position to get to seemingly unreachable balls? Or how they manage to effortlessly transition from defence to attack?

Yes, part of it is speed, part of it is talent, but a big part of the secret lies in…

…how they “watch the ball”

Their technique is learnable and it’s exactly what I’m going to teach you step-by-step in this article.

But right now you might be thinking:

“Pat, I already know how to do that, my coach tells me to watch the ball all the time”

And yes, “Watch the ball” or “keep your eye on the ball” is the most common tennis instruction ever. You’ve probably hear your tennis coach say it a hundred times.

However, watching the ball is not as straightforward as you think…

Unfortunately, “watch the ball” or “keep your eye on the ball” is not only the most used tennis instruction ever, it’s also one of the most misunderstood.

Just look at a few of the questions I get asked in person or in my newsletter and YouTube channel:

  • How do you keep your eye on the ball?
  • Should you watch the ball at contact point?
  • How do you keep your head still during a shot?
  • What does watching the ball really mean?
  • How do professional players track the ball during a rally?

There are a lot of misconceptions and confusion among players (and coaches) regarding the terms “keep your eye on the ball” and “watch the ball” or “keep your head still”.

Most players don’t even realise what they’re doing wrong or understand that these terms actually mean. So before moving on here’s a introductory video from my coaching app on head position, contact point, and watching the ball:

 

 

*Make sure you subscribe to my YouTube channel to get my latest tennis tips and exercise videos.*

Alright, without further ado here is what I’ll be covering in this article. Skip to any section by clicking the links below:

Okay, let’s begin with what “watch the ball” actually means in tennis and work our way from there…

 

What does “watch the ball” actually mean in tennis?

spinning tennis ball

 

In tennis “watch the ball” or “keep your eye on the ball” is a broad term professional coaches use to instruct their pupils to do a combination of things mostly related to concentration and focus.

It is normally not used as a precise technical instruction. “Watch the ball” actually means being aware of your on-court situation and paying attention during a rally so that you can better predict and and anticipate what an opponent is going to do.

Of course you need to visually track the ball around the court in order to play. But a decent player does this automatically. It’s pretty obvious that you need to see the ball to play tennis right?

So when you hear the term “watch the ball” remember that it’s more about awareness, focus, and concentration than it is about seeing.

Now I know some of this sounds counterintuitive. But don’t worry. By the time you finish this article you’ll know exactly how to train your mind and body to watch the ball like the best pros in the world.

Before moving on to the how-to’s let’s bust some tennis myths.

 

Tennis myth 1: You must watch the ball at all times.

tennis myth watch the ball - andy murray

 

The idea that you must “watch the ball” at all times is simply not true. In fact, as I’ll demonstrate below, keeping your eye on the ball at all times is physically impossible.

This tennis myth is so prevalent because to coaches and players who don’t understand how the eyes and brain work it seems counterintuitive.

Instinctively it feels like the following happens: A) you keep your eyes focused on the ball as it travels towards, B) you react to this information and decide what to do, C) you swing and make contact with the tennis ball.

But this is not actually what happens. Let me explain:

 

Why it’s impossible to watch the ball at all times.

The problem with watching the ball (like in the above scenario) is that the math doesn’t add up. Let’s use a serve from a good tennis player to explain (or watch this video):

  • A serve takes about 700 milliseconds to reach the returner.
  • It takes the brain 500 milliseconds process this information.
  • Then 25 milliseconds for the motor cortex to send a message to the arm.
  • Next it takes approximately 150 milliseconds to swing the racket.
  • And then the ball only makes contact with the strings for 1-5 milliseconds.

Then add to this the fact that it’s very unlikely for the ball to be visible to the human eye until it crosses the net giving the returner only has around 400 milliseconds to react.

So it takes a tennis player 675 milliseconds to process information and react but he/she only has 400 milliseconds to work with…

As you can see It is technically impossible to “watch the ball” and react when things are moving this fast. To illustrate here is a gif of what it’s like to return a 150 MPH tennis serve:

what like return 150 mph tennis serve illustration

Now obviously this is just an illustration but you get the idea. Not a lot of time to work with. Blink twice and the ball is gone.

 

Frequently asked questions:

Should you try and watch the ball at contact point?
You can but it is not necessary. The tennis ball is only on your racket strings for 1 – 5 milliseconds. It is impossible for the human eye to see this happen so there is not real benefit.

Where should my eyes be focused at contact point?
Ideally once the ball enters your strike zone your gaze should be directed towards your opponent’s court direction. However, It is ok to keep your eyes focused at contact point so long as you don’t turn your head sideways and “lock” it in place.

 

Tennis myth 2: You must watch the ball at contact and keep your head still.

tennis myth watch ball contact point - serena williams

 

This idea has come about because many coaches confuse, combine or mix these two concepts. For example, they often think “watching the ball” and “keep your head still” are the same thing.

And because many coaches don’t understand sport biomechanics, they are often mistaken about the underlying purpose of these two instructional terms.

 

Why you don’t need to watch the ball and keep your head still at contact.

This tennis myth is so common because a series of faulty assumptions are made that leads to the wrong conclusion.

Faulty coaching assumptions:

  1. Watching the ball at all times is possible (it’s not)
  2. Seeing the ball at contact point will help your tennis stroke (it won’t)
  3. Keeping your head still is good (it is within reason)

When combined all these assumptions lead to the wrong conclusion:

  • You need to turn your head sideways to watch the ball at contact point and keep it perfectly still.

On the surface this seems like good advice. Unfortunately combining “watch the ball at contact point” and “keep your head still” results in the worst of both worlds.

Why?

Because isolating your head from the rest of your body movement during a tennis stroke causes resistance in your kinetic chain. This causes serious problems with your balance, contact point and arm position. Instead of more power and control you get less. It even heightens the chance of injury.

 

Frequently asked questions:

Should you keep your head still during a shot?
Yes. Generally speaking you should try and keep your head still during a shot. However, this does not mean you should rigidly try and keep it perfectly locked in place. Your head movement and position needs to be allowed to move naturally before, during, and after contact point.

But shouldn’t I try and copy Roger Federer?
No you should not try and copy Federer’s head position at contact point. Federer is one of the exceptions to the rule. He’s one of the very few who is talented enough to overcome the quirks in his technique. I know it’s hard to hear but just because Federer can doesn’t mean you can.

 

How to watch the ball like a tennis pro.

how to watch tennis ball like pro - roger federer

 

The top tennis players in the world instinctively know that they don’t have time to watch, think, and then react. The ball would be past them before they finished thinking.

Pro players know what “watch the ball” really means and understand that visually seeing the ball is only part of the equation…

…the other part is the ability to predict where the ball will go and where you’ll make contact with it.

So instead of trying to track the ball every millisecond the top players track it (in a sequence of “predictive saccades”) between certain points to anticipate/predict what it will do.

So how does this work?

 

How to predict your opponent’s shots in tennis.

Your eyes and brain help determine and predict the trajectory of the tennis ball by using rapid eye movements called saccades and fixation points. The three stages of predicting your opponents shots in tennis are:

  1. Observation
  2. Prediction
  3. Action

Let’s quickly go through each of these stages…

1. Observation

When your opponent strikes the ball your eyes create a fixation point where he makes contact.

how to watch tennis ball step 1

 

2. Prediction

From the point of impact, your brain draws an imaginary line to where it believes the ball will be in the future creating imaginary fixation points along the way.

how to watch tennis ball step 2

 

3. Action

Now your eyes and brain are able to track the ball along this line to the imagined fixation point where it anticipates you’ll make contact. This allows you to prepare your stroke and start moving before the tennis ball arrives.

how to predict tennis opponent

 

I know this all sounds complicated but the good news is you are already doing this. The Action Observation Network in your brain is doing the heavy lifting. You are probably just not doing it very well.

This is where practice comes in….

 

How to practice tracking the ball and predicting your opponents shots.

how to track predict tennis shots - geal monfils

Photo: Roger Parker

 

As you now know “watching the ball” in the traditional sense is futile. Instead you want to train your brain, eyes, and body to get better at predicting.

To do this you need to understand that the objective is to reduce “thinking time” during points. Paradoxically the only way to do this is to think more during practice.

Unfortunately there are no shortcuts here. It requires a lot of training and mental preparation to master. But once you start to internalise the lessons it’ll become natural.

In the beginning create a list and work on one thing each practice session. What you should be aware of and watch for on the tennis court:

  1. Your opponents body language
  2. Patterns in their opponents body movement
  3. What spin the ball has (topspin, slice, flat)
  4. The ball trajectory (high, low, etc.)
  5. The speed of the ball coming at you
  6. How the ball is moving through the air
  7. Which way the wind is blowing
  8. The distance the ball has to travel
  9. Where the ball is going to bounce
  10. How the ball is going to bounce (high, low, etc.)
  11. Your court position in relation to the ball and opponent

With this list in hand it’s time for some focused and deliberate practice sessions.

Before each you step onto the tennis court pick one thing to focus on. Then concentrate on keeping this in your mind and consciously pay attention during rallies.

With practice it’ll become easier and more natural. Once you feel like you’ve internalised the point you’re working on, move on to the next one.

Then repeat, repeat, repeat…

With time and practice each of the above points will sink into your subconscious and start to feel natural. Eventually you won’t need to think about them at all.

Once internalised your brain will do this automatically allowing you to prepare, plan, react, without much conscious thought.

You’ll quickly see improvements throughout your tennis game. Your reaction time will improve, you’ll get to more balls, hit the ball cleaner, and sometimes feel like you have a sixth sense on the court.

The end result is a better forehand, backhand, volley, overhead smash and serve.

Now you have more time to think about the tactics and strategy you’ll need to defeat your opponent.

 

Summary and tips.

How to watch the ball like a professional tennis player:

  1. Understand that visually focusing on the ball at all times is impossible.
  2. You don’t need to try and see the tennis ball at contact point.
  3. Keep your head still but relaxed.
  4. Create a list of things to watch for on court.
  5. Concentrate on practicing one thing at a time.
  6. Once you’ve internalised a technique move on to the next.
  7. Repeat.

Return to this list before a tennis session if you need a quick reminder.

 

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1988 French Open: A Peek Behind The Iron Curtain

1988 French Open A Peek behind the Iron Curtain

 

It’s no secret clay wasn’t my favorite surface, but it wasn’t always that way. That’s right, the hardcore serve volleyer you know started out as a young clay courter grinding from the back of the court. It wasn’t until I was a little bit further along in my junior career that Barkers (Ian Barclay) taught me how to come forward and attack the net. Although I never became especially successful on clay, I had a few successful runs, perhaps my most memorable was during the 1988 French Open.

I was determined to have a good run at the French Open, after all, I had just made my second Australian Open final at the start of the year and I would be the defending Wimbledon champion in a few short weeks. I decided to play an exhibition event the week before Roland Garros to better prepare myself. At the exhibition, I had a convincing win against up-and-coming star Andre Agassi, naturally I was feeling extra confident going into Parisian Grand Slam.

I survived my first three rounds relatively unscathed, but in the fourth round I would face Russian Andrei Chesnokov. He was one of the first Russian players to break through on tour. As the Iron Curtain began to fall, it meant these new players were free to make their mark on the tour. The Russians were coming! Due to the tight travel restrictions of the USSR the Soviet players were relatively unknown. I remember watching Chesnokov for the first time, what an athlete this guy was! I sat watching him run side to side cracking forehands and backhands, this guy never seemed to miss.

Perhaps more intimidating than his shots was his entourage. KGB agents (talk about a high profile)! They followed him wherever he went. I remember my first-time meeting Chesnokov. I was in the players area when a tall Russian strutted out from behind the KGB agents, naturally, I kept my distance, they seemed liked people I probably shouldn’t mess around with, at least off the court. Nevertheless, he walked right up to me, pointed at my t-shirt “I Like them” he said. I was wearing an Iron Maiden shirt. It turned out he was a metal head like me. Right then and there I knew our nations could resolve their ideological differences through the power of heavy metal ;). Anyway, we talked music and I asked if he would like a cassette tape of the new Iron Maiden album. He accepted. However, he told me to hand it to him discreetly. He said if his two KGB buddies caught him with foreign music he was going to get in big trouble. When the agents weren’t looking I passed it to him quickly. I guess the extent of my Cold-War involvement was trafficking heavy metal into the Soviet Union.

I knew the match was going to be tough, but Chesnokov had one big weakness, his 2nd serve. It was weak, really weak and it sat up nicely to attack. I thought if I could put some pressure on him by hitting a hard return and rushing the net I could win. That is the beautiful thing about tennis, its all about finding solutions to the situation you’re in. Unfortunately for me I was soon to be in a tougher situation than I had anticipated. The start of the match I executed my game plan to near perfect. I won the first set comfortably 6-2 and could see my first French Open quarter-final on the horizon, but what appeared in the actual horizon was different. Like a bad omen grey clouds swepped across the sky. It became a miserable day in Paris. The temperature dropped and drizzle followed, the balls became slow and heavy exactly the conditions I didn’t want.

The Chesnokov serve sat up even more right in the middle of the box, perfect for me to attack, right? Wrong! It was a trap! I had to stand a few feet inside the baseline to return his serve but just as his serve sat up for me, my returns sat up for him! Time and time again I was passed when I charged the net. But what was I supposed to do, return and run back? That wasn’t my style and facing Chesnokov from the back of the court was what I was afraid of. The only thing I could do was hang on as long as I could and hope for the conditions to change. The conditions did not change.

I was now two sets to one down. I looked at my coach hoping for some game changing advice. I could only hear him screaming “Get off the court! Everyone has stopped! The other courts had all been given rain delays. I turned to the tournament referee and appealed for the match to be suspended. He took a few steps onto the corner of the court, stomped his foot a couple of times, looked up at me and said “continue play”. I couldn’t believe it. Every referee has their favorites and I definitely wasn’t his. We continued as the lone match in play. Chesnokov won the set 6-3. He ended up falling in the next round to finalist Henri Leconte, but would improve the following year by reaching the semi-finals. Although my match against Chesnokov wasn’t the most joyous, it was definitely one of the most memorable.

 


 

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The Correct Head Position for Better Tennis Technique

Novak Djokovic tennis forehand contact point

Photo: smarch0987

An important but often overlooked or misunderstood technical aspect of tennis is the position and movement of your head during a stroke. The right technique can prevent injuries while giving your shots more power and control. There is a lot of wrong information out there so in this article and the video below I will clarify and show you the right technique and how to do it.

 

 

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Why the correct head position is important.

The correct head position and movement during a forehand, backhand or serve allows your body move in a biomechanically optimum way. It eliminates resistance in your kinetic chain giving your shots more control and power.

An incorrect head position/movement during a tennis stroke does the opposite. It’s a dysfunctional movement that causes resistance in your stroke. This means you have less control and power on your shots. It can even result in injury.

 

Head position and movement.

For better technique on your groundstrokes, volleys, serve and smash there are three things to pay attention to:

  1. Head movement before contact point
  2. Head position at contact point
  3. Head movement after contact point

Your head will never be in exactly the same position because every tennis stroke is different. However, the technical principles remain the same weather you’re hitting a forehand, backhand, serve, volley or overhead smash.

 

1. How should your head move before contact point?

The most important thing is to keep your neck and head relaxed as you wind up and begin to unwind. Allow your head to move, turn and rotate naturally with the rest of your body as you watch the ball.

Andy Murray forehand technique

 

In the gif above notice how little Andy Murray moves his head leading up to contact point. His head is stable only turning and tilting a little bit as the ball approaches.

When practicing try to emulate this simplicity. Remember there is no need to move your head a lot before making contact with the tennis ball. Keep things relaxed and simple.

 

2. What is the ideal head position at contact point?

As you make contact with the tennis ball your head and neck should be relaxed with your face turned forwards toward the net. Your head should not be strained and turned too much to one side.

Stan Wawrinka forehand and Andy Murray backhand technique

 

Notice the position of Stan Wawrinka and Andy Murray’s head in the image above. On both the forehand and backhand their entire body including their head is facing the net in front of them. This is the biomechanically ideal head position at contact point. Here is the same principle in action on the serve:

Goran Ivanisevic tennis serve technique

 

In the gif above of Goran Ivanisevic you’ll see that his head is facing forwards towards the net at contact point. His head is not angled upwards to look at the ball. Just like the groundstrokes and volleys this is the ideal head position on the serve.

Turning or angling your head to “watch the ball” milliseconds before and during contact point will not help your stroke. It happens so fast that you won’t actually see contact anyway. But even if you could, there are no benefits to doing so.

 

3. How should your head move after contact point?

After you make contact with the tennis ball it is important to let your head rotate along with the rest of your body as you finish your swing.

You do not want to “lock” it into place as this’ll cause unnecessary strain on your neck, shoulder and back making injuries more likely. It’ll also stop you fully “unwinding” decreasing the amount of power you can generate. Lastly, it can cause you to make contact with the ball in a weakened position to far in front of you.

Juan Martín del Potro backhand tennis technique

 

In the above gif pay close attention to how Juan Martin del Potro moves his head after contact point. Even though his head is turned sideways more than is necessary at contact, notice how it turns forward towards the the net as he rotates and finishes his backhand follow through.

Remember, isolating your head (or any body part) from the rest of your body movement during a tennis stroke causes resistance in your kinetic chain decreasing power and control.

 

Technique summary and tips.

How to move and position your head for better tennis technique:

  1. Keep your neck and head relaxed for all tennis strokes.
  2. Before contact point keep your head stable with minimal movement.
  3. At contact point your head should ideally be facing forwards towards the net.
  4. After contact point allow your head to move naturally with the rest of your body.
  5. Do not “lock” your head in place at any point during a shot.

Come back to this list if you need a quick reminder before practice. The most important thing to remember is not to force any particular movement. Let your body move the way it naturally wants to.

 

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Tennis 101: The 6 Basic Strokes Explained Step-by-Step

the six basic shots in tennis explained - roger federer

Photo: ©jfawcette

If you’re new to tennis you’ll probably agree that:

Tennis terminology and the various strokes can get confusing for a beginner. There are so many terms, definitions, rules, and shots that if you haven’t grown up playing or watching the sport it can all feel a little overwhelming.

Since I began sharing tennis tips and instructions on my YouTube channel, Coaching App and newsletter I’ve received a lot of elementary questions from people who have just picked up a racquet for the first time.

Realising that not everyone knows the basics of how to hit a tennis ball or even what a “groundstroke” is I’ve decided to write this introductory guide on the basic tennis strokes, terms and definitions. For each stroke I have also included a simple breakdown on how to perform it.

If you’re a long time fan or player much of this article will seem painfully obvious to you. But this blog post is for total beginners who want to learn the fundamentals of the sport, understand basic terms, and become familiar with the six core strokes in tennis.

Here is what I’ll be covering in this introductory guide. Each section contains an overview and step-by-step instructions:

Alright, let’s dive into it starting with a brief overview of the core mechanics and fundamental technical principles that apply to all strokes in tennis:

 

6 Basic Tennis Strokes.

All games of tennis consist of six basic strokes: the serve, forehand groundstroke, backhand groundstroke, forehand volley, backhand volley, and the overhead smash.

The 6 basic “strokes” are the fundamental movements a player performs to hit a tennis ball. A “shot” on the other hand is what happens as a result of a stroke. For example:

  • Forehand groundstroke = stroke
  • Inside out topspin forehand winner = shot

The difference is subtle but important. Especially if you’re a beginner looking to learn and understand the game. But all you really need to know is that every single shot like a lob or drop shot, regardless of the spin used, comes from one of the six fundamental strokes.

 

The basic mechanics of tennis.

All strokes in tennis are a sequence of motions referred to as a “kinetic chain”. It begins at a player’s feet, extending through the legs, hips, chest, shoulders, arm, and wrist to the racquet as it impacts the tennis ball. This kinetic chain or kinetic linkage as it’s often called allows the build up, storage, and transfer of energy to generate power for your shot.

Biomechanically sound tennis technique comes from your kinetic chain working in concert. Bad technique and injuries are the result of dysfunctional movements within your body’s kinetic chain.

What does all this mean?

Essentially it means you want all parts of your body to work together and in harmony. In other words the correct amount of rotation, up/down movement, side-to-side movement, and forward/backward momentum will result in the best possible tennis technique.

So now that you understand the basic technical principles let’s move on the the six core strokes starting with the most important shot in tennis:

 

Tennis serve definition, overview and rules.

Tennis serve definition overview and rules

 

So what is a serve? A serve in tennis is the stroke used to start every point in a match. It is the only stroke in tennis that a player has complete control over and is therefore one of the most important shots in the game. A good serve allows the player serving to assert some control over how the point unfolds. This is because the server gets the first strike and based on the power, spin and shot placement can limit what the returning player can do.

The first point of any game or tiebreak the serving player (server) must stand behind the baseline to the right side of the centre mark when facing the net (deuce/first court). For the second point of a game or tiebreak the server stands to the left of the centre mark (ad/second court). Subsequently, for each point of the same game the serving positioning is the opposite of the previous point.

For both deuce and ad court start positions the server has two chances to hit the ball over the net and into the diagonally opposite service box. If a player misses their first serve they have another opportunity with a second serve. If a player misses their second serve it’s a fault and they lose the point.

If a serve touches the net but still lands in the correct service box it is considered a let and the server gets another try. If the serve touches the net and does not land in the service box it’s out and the server loses the point or proceeds with their second serve.

 

Beginner tips: How to serve step-by-step.

Before starting, make sure you’re standing behind the baseline. Next place your feet in a side on stance where if you drew an arrow between the tips of your feet it’d point towards your opponent (this may feel a little strange at first but will help with power). Finally, grip the racket in your dominant hand using a continental grip (like you’d hold a hammer) and hold the tennis ball in your non-dominant hand. Now you’re ready to start serving.

Beginner tips How to serve step by step

 

Below are eight simple step-by-step beginner tennis tips for developing a consistent serve capable of generating power and spin. For the purpose of this instruction I’ll assume you’re right handed. Without further ado here is how to serve in eight steps:

  1. Begin your service motion by holding your racket and ball in front of you.
  2. Start your momentum forwards by leaning towards the opponent, toss the ball in the air with your non-dominant arm while dropping your racket arm straight back. The ball toss and backswing happen simultaneously.
  3. Now your body should be in a ready position, fully coiled and ready to unload.
  4. As the ball moves into striking position above your head start uncoiling by driving up through your legs, rotating your body, and pulling your non-dominant arm down.
  5. Continue extending and uncoiling as your racket arm whips up and around following the rest of your body.
  6. At this stage your body and head position should be facing or almost facing the net as you pull down and make contact with the tennis ball.
  7. As you continue the follow through your body should be falling forward and to the left as your racket arm whips through the ball and slightly to the right.
  8. Finally, as you finish your serve motion you’ll land on your left foot in in the court while your dominant arm finishes it’s swing on the left side of your body (if you’re right handed).

The serve is one of the most technically complex strokes in tennis which is why many players struggle with it. A few more general pointers to help you on your way is to A) stay relaxed, B) keep your technique simple, and C) don’t worry too much about how to move your arm as this’ll take care of itself if the fundamental serve technique is good.

 

Tennis groundstroke overview.

Tennis groundstroke overview

 

What is groundstroke in tennis? A groundstroke is a forehand or backhand stroke that is hit after the ball has bounced once on the court. It is one of the core fundamental shots in tennis and is normally played from the back of the court during a baseline rally. However, groundstrokes can be played from anywhere on the court so long as the tennis ball has bounced. So an approach shot hit from the middle of the court (around the service line) or even closer to the net is still considered a groundstroke. If the ball is hit in the air before bouncing it’s a volley, drive volley or smash.

Unless you’re watching footage from the 80’s, 70’s or earlier, groundstrokes are the most common type of stroke you see in tennis today. The modern game is dominated by “baseliners” like Nadal, Federer, Djokovic and Murray who battle it out from the back of the court with powerful forehands and backhands.

Generally, the forehand is the biggest weapon a player has during a rally from the baseline as it’s usually capable of generating the most power. Compared to the forehand, the backhand groundstroke tends to be less powerful but is often the more consistent shot.

While there are some key differences between the two types of groundstrokes the fundamental mechanics stay the same. Power is generated and control maintained by balancing the right amount of rotation, up/down, forward/back and side-to-side movement during the stroke.

Like all strokes in tennis the forehand and backhand groundstrokes can be hit with a variety of different spins. These include, topspin, backspin or slice, flat and sidespin. What spin is used depends on the strategic situation but most commonly groundstrokes are hit with topspin.

 

Definition: What is a forehand groundstroke?

A tennis forehand is one of the two types of groundstrokes. It refers to a shot performed from the baseline with the racket held in your dominant hand. For a right-handed player the forehand swing starts on the right side of your body, continues forward and across your body as you contact the ball (at this point the palm of your hand is turned away from your body), and finishes on the left side of your body.

 

Beginner tips: How to hit a forehand step-by-step.

As with most strokes in tennis the forehand is hit on the move using a variety of different spins. For the purpose of this beginner guide I’m going to show you how to perform a topspin forehand from the baseline.

Beginner tips How to hit a forehand step by step

 

Here is how to hit a forehand groundstroke in six steps:

  1. Preparation. When your opponent makes contact with the tennis ball take light split step opening up your legs.
  2. As the ball approaches stay in that open stance position as you rotate your hips, shoulders and arms as part of the take back.
  3. Now start unwinding your body with your dominant arm dropping down (to help generate topspin) as it trails the rest of your body forward towards the ball.
  4. Continue rotating and swing your racket up, over and through the ball as you make contact. At this stage the front of your body and head should be facing the net.
  5. Follow through by continuing your arms extension forward then across your body towards your non-dominant side.
  6. Finally, complete your stroke with your weight shifted to your left leg (if right handed) and your racket head hovering around your left shoulder.

While practicing your forehand always try to maintain a “handshake” arm position with your right arm swing. That means not too cramped or too far away in relation to your body. This will help generate power while maintaining control. Also, remember that your wrist, hand and racket should be the last things to rotate through at contact point. In many ways the forehand is like a low serve as there are many similarities in body movement.

 

Definition: What is a backhand groundstroke?

A backhand in tennis is the other of the two types of groundstroke. It can be a one-handed and/or two-handed stroke. Like the forehand, the basic swing pattern starts on one side of your body, moves forward and across, and ends on the other side of your body. But unlike the forehand, the backhand is hit with the back of your dominant hand facing the direction of the stroke.

 

Beginner tips: How to hit a one-handed backhand step-by-step.

A one-handed backhand is performed with only your dominant hand holding the racquet grip as you make contact with the tennis ball. For the novice player, compared to the two-handed backhand the one-hander generally sacrifices some power and stability for greater reach. Look at this image sequence of Stan Wawrinka and follow along step-by step below.

Beginner tips How to hit a one-handed backhand step by step

 

How to hit a one-handed backhand groundstroke in six steps:

  1. Take a light split step to get balanced and prepare.
  2. Move into position while at the same time begin rotating your upper body for the take back. It is generally easier to move your feet to a closed or side-on position to help with rotation and strength
  3. Once in position your take back should be done and your right shoulder pointing at the ball (if you’re right handed).
  4. Just like the forehand, your arm will drop down as your start rotating and swinging towards the ball.
  5. As you continue to rotate back around (unwinding) your arm will whip forward and up making contact with the ball.
  6. Lastly, finish your backhand follow through by completing the motion and extending your arm to the right as you land with your weight primarily on your dominant side.

In the images sequence above Wawrinka has a relatively straight arm at contact point. You can however maintain a slight bend in your arm as this helps prevent injury. Remember, strive for simplicity, balance and a relaxed swing. Getting the basics right will lead to rapid improvements.

 

Beginner tips: How to hit a two-handed backhand step-by-step.

A two-handed backhand is performed with your dominant hand holding the bottom of the racquet grip and your non-dominant hand placed above as you make contact with the ball. The addition of the second arm and hand gives the two-handed backhand greater control and power at the cost of reach. Study the image sequence of Andre Agassi and follow along step-by step below.

Beginner tips How to hit a one-handed backhand step by step

 

How to hit a two-handed backhand groundstroke in six steps:

  1. Split step as your opponent strikes the ball to get ready.
  2. Move into position while simultaneously taking the racket back.
  3. When in position your take back should be complete with your racket on your non-dominant side, shoulder angled towards the ball.
  4. Uncoil your body rotating your hips and shoulders to contact the ball. Here your body should be facing the net with approximately equal racket control given to both arms.
  5. As you follow through your left arm takes over driving through the ball.
  6. End your stroke by swinging your racket all the way to your non-dominant side with your bodyweight on your dominant side.

For a novice it can be helpful to think of the two-handed backhand as a left handed forehand but with an added arm for stability. While you grip the racket with both hands, how much control each arm has over the swing changes during the take back, contact point, and follow through from right arm, to equal control, and then left arm (if you’re right handed). Keep this in mind when training. Also, note that in the image above Andre’s feet are in an open stance as he’s hitting the ball but a closed stance will also work fine in most occasions.

 

Tennis volley overview.

Tennis volley overview

 

So what is a volley in tennis? A volley stroke is where the ball is hit out of the air before it bounces on the court. The term “volley” encompases both the forehand volley stroke and backhand volley stroke. Technically a volley can be played from just about any position but usually it’s hit when a player is closer to the net. If the ball bounces before a player makes contact the shot is considered a groundstroke or half volley.

Volleying is an inherently offensive style of play as you’re looking to aggressively shorten and win the point quickly by reducing the time your opponent has to react, move and recover from his/her previous position. Speed, reflexes, touch and good footwork are all required to become a great volleyer. This is because you have less time when you’re close to the net so it’s critical to shorten the backswing and follow through.

 

Definition: What is a forehand volley?

The forehand volley is one of the two types of volleys. It is generally played closer to the net than other strokes. Like the forehand groundstroke, a forehand volley is hit with the racket in your dominant hand palm facing away from your body. Again, similar to forehand groundstrokes, forehand volleys are hit with your dominant hand to the right side of your body if you’re right handed, and to the left side of your body if you’re left handed.

 

Beginner tips: How to hit a forehand volley step-by-step.

The key to a great forehand volley is explosive movement, simplified technique and good reaction. Remember the ball is coming at you fast and you don’t have time for a big elaborate stroke. Look at the image below and notice how short Pete Sampras keeps his swing.

Beginner tips How to hit a forehand volley step by step

 

How to hit a forehand volley in four easy steps:

  1. When you approach the net keep your racket out in front and take a light split step to ready yourself as you move forward.
  2. As the ball approaches turn your upper body slightly to your right side taking the racket back.
  3. Continuing your forward momentum bring the racket forward maintaining a strong wrist and handshake arm position as you contact the ball.
  4. Keep moving your feet and body weight forward through the ball as you finish your follow through by swinging the racket back in front of your body.

When practicing either of your volleys think simple and minimal swing. Also, keeping your footwork and swing smooth is very important. Practice flowing through the ball using your bodyweight and forward momentum at and after contact point.

 

Definition: What is a backhand volley?

The backhand volley is the other type of volley. Just like the forehand volley it’s usually hit quite close to the net. And similar to a single-handed backhand (aka one-handed backhand) groundstroke the backhand volley is hit using your dominant arm with the back of the hand facing away from your body as you grip the racket and make contact.

 

Beginner tips: How to hit a backhand volley step-by-step.

Just like the forehand volley, developing a solid backhand volley is as much about your footwork, momentum and body weight as it is about your swing. Explosive yet smooth movement to and through the ball is key.

Beginner tips How to hit a forehand volley step by step

 

How to hit a backhand volley in four easy steps:

  1. Approach the net quickly with your racket ready and out in front of you.
  2. As the ball comes towards you keep your technique simple with a short take back rotating your upper body to the left.
  3. Continue your forward momentum using your feed to move to the ball as you make contact with a short swing.
  4. Keep transferring your body weight forward through the ball and rotate your upper body slightly bringing the racket forward and to the right ending back in front of you.

Notice how short Tim Henman’s actual swing is in the above image. Most of the work is being done by his legs. This is how you maintain control while generating power when attacking the net.

 

Tennis overhead smash overview.

Tennis overhead smash overview

 

What is an overhead smash? In tennis an overhead smash is a stroke where the player contacts the ball with the racquet above his or her head using a serve-like motion. This shot is commonly referred to as simply a smash or overhead and the two terms are interchangeable. The term smash or overhead usually refers to the “forehand smash” or “forehand overhead” as this is the most common form of the shot. The backhand smash is only used when a player is unable maneuver into a position to hit the more powerful forehand smash.

An overhead smash is normally hit when a players is close to the net or around the middle of the court (around the service line) before the ball bounces. However, a player can elect to perform a smash “on the bounce”. This is usually done because the opponent has thrown up a very high defensive lob. Letting the ball bounce once in this situation makes timing your smash correctly much easier.

 

Beginner tips: How to hit an overhead smash step-by-step.

You can think of the smash as portable serve. But unlike the serve, a smash is hit during the point while you are on the move. This means there are some very important differences. As you’re running and moving during the rally, simplifying your technique and focusing on your footwork becomes incredibly important.

Beginner tips How to hit an overhead smash step by step

 

Here are five basic tennis tips for improving your overhead smash technique:

  1. Hold the racket using a continental grip.
  2. When you see the ball rising up through the air focus on your positioning keeping the ball in front of you at all times by using good quick footwork. While moving back, rotate your body bringing the racket straight back to a ready position with your non-dominant hand angled up towards the ball.
  3. As the ball drops into striking position uncoil and rotate your body swinging the racket up towards the tennis ball.
  4. Similar to the serve, at this point your body should have rotated to face your opponent as you snap your arm around making contact with the tennis ball.
  5. After contact continue with a short follow through bringing the racket down then across your body.

The basic overhead smash technique is similar in many ways to the serve but because you and the ball are moving around the court simultaneously your movement, simplicity and timing become extra important. A few additional tips are to A) practice shuffle steps, backpedaling, and crossover steps to move backwards with speed and balance, B) keep things simple by shortening your swing, and C) stay calm and relaxed as the ball drops down into your contact point zone.

 

Next steps.

I hope the above information has helped you better understand the game and that the beginner tips on technique will help kickstart your training. Remember that practice makes better and with time and proper instruction you’ll develop consistent and powerful strokes you can feel confident in. So get out on the court and start hitting playing. For more advanced instruction you can download my free tennis coaching app and subscribe to my YouTube channel.

 

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