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5 Universal Fixes for Every Shot

1. Relax & Have Fun — Tightness is the #1 tennis killer. And it's invisible. Most players are unable to recognize when they are tight without paying special attention to it. Your constant challenge on court is to maintain a relaxed body while still maintaining a positive and assertive mentality.
 
The #1 cause of tightness is stress. For example, anxiety can slowly collect in your muscles even before the coin toss. You may have a strong pre-match mental game, but as soon as you allow yourself to entertain negative thoughts after hitting an unforced error, tightness creeps in. Unfortunately, the natural response to correcting tightness is to "try harder," which translates to tensing the muscles even more, which inevitably leads to more mistakes. So instead of focusing on correcting mistakes, practice non-judgemental mindfulness, find a way to release stress, and focus on enjoying the moment!
 
There are many benefits to playing loose—it's more fun, it's less tiring, it improves blood circulation (physically allowing you to play faster and longer). It also reduces the risk of chronic injury (e.g., tennis elbow) and muscle soreness, and it increases overall control and consistency because your muscles are being used more efficiently.
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In all tennis strokes, you mustn't immediately try to hit as hard as you can. Hard (for beginners) often = tight. There is a pattern of fundamentals you must master before focusing on power.
 
  1. CONTROL — Be able to hit the ball where desire the ball to go. 
  2. CONSISTENCY — Be able to hit the same spot regularly.
  3. DEPTH — Consistently keep your opponent further back in the court. When you keep your opponent deep, they are less likely to make an offensive shot.
  4. POWER — Increase the speed of your shot.
 
Here are a few RED FLAGS to help you recognize tightness in your body:
  1. You are taking an abbreviated follow-through swing, and playing cautiously. You are probably experiencing a temporary lack in confidence. You want to guide the ball. After the game, your forearm will feel sore from all that extra work it is doing to stop your racket mid-swing. A relaxed and confident player, on the other hand, effortlessly accelerates the racket through the ball and finishes his or her strokes over the opposite shoulder.
  2. You are gripping the handle too tight. Are you "chocking" your racket grip, and/or muscling your shots? One fix for holding the grip too tight is to make sure your racket's tip is closer to the ground than your racket's butt as you swing through the ball. (This is achieved through wrist flexion or "racket drop.") Helpful extreme suggestion: You ought to hold your racket just tight enough to keep it from flying out of your hands.
  3. You lack shot consistency. Are you having trouble hitting to the same spot twice? Try this: Prepare by bringing your racket back much earlier. This will allow you to relax and take your time bringing the racket smoothly forward to the contact point. Still spraying shots? Another common cause of shot inconsistency is failure to move your feet into position.
  4. One body part feels sore in particular. If your forearm, for instance, specifically feels tired, you may be powering your shot primarily from that one place in your body. An indicator of relaxation is to feel like your stroke is smoothly executed throughout your entire body.
  5. You "hate" your stroke. The natural physical response to mental frustration is to tighten up. (Negative emotions --> negative talk/gestures --> negative unconscious physical reactions.) Do whatever it takes to keep a positive mental attitude. (See Fix #5.)

How Should I Grip My Racket For Each Stroke?

 

  • Grip the racket however you need to in order to make contact with the ball out in front of you with your racket head perpendicular to the court.

  • There are 8 sides or "bevels" to a racket grip. Just like a stop sign. The top-most bevel (the one in line with the frame) is BEVEL 1, and is never used. The following will show a right hand perspective, referencing the index knuckle of the right hand:

    • BEVEL 2 = Continental grip or "chopper grip" - Fingers spread out. Recommended for serve, volley and single-handed backhand.

    • BEVEL 3 = Eastern Forehand grip or "handshake grip" - Index knuckle on Bevel 3. Recommended for forehand and two-handed backhand groundstrokes. Beginning players ought to start hitting forehand groundstrokes with this grip. Over time, it will naturally transition to a semi-western as the player learns to use spin.

    • BEVEL 4 = Semi-western grip. The hand is underneath the handle more, with basically the palm up. Seasoned players prefer a grip that with a more-closed face that allows them to abbreviate their racket preparation, but still make contact with a flat face. Recommended for forehand groundstrokes.

    • BEVEL 5 = Western grip. Rarely used. Double-jointed "Cowboys," who use this grip, like Nadal, can't drive the ball as easily. They are only physically capable of swinging upward, creating MEGA topspin.

Should I "Grunt" When I Hit the Ball?

 

Some coaches encourage it as a way to relieve stress and promote rhythm. Others say, it's an unnecessary distraction. Rather, focus on breath in just before swinging, and exhaling on contact with the ball.

 

Maria says, do whatever feels natural to you. Don't think about it. (Unless you're holding your breath; then you should definitely think about breathing.)

  1. The chinese believe that audibly exhaling (grunting) as you make contact releases chi or energy, giving you additional power.

  2. Grunting is an emotional release, which discharges pent up frustration.

  3. Habitually exhaling hard allows you to stay in points longer without getting winded.

Know You're Tight? Try These 3 Relaxation Tips:

 

This coach may seem eccentric, but his tips are solid. (Especially #2.)

  1. Get the right size racket grip. Too small and you'll be tight. Too big and the racket will spin around in your hand.

  2. Don't grip too hard. If ever you feel "locked up," and your stroke isn't "flowing," loosen up your entire body by focusing on relaxing your grip. Hold your racket only as tight as you need to in order to keep it in your hand. Fortunately, the butt will keep it from flying away most of the time. 

  3. Breath. Let the air out as you hit. (Not necessarily as loudly as some current female pros, but some natural release is definitely helpful.) You'll last longer on the court if you oxygenate your blood. Pro tip: Try whistling while you drill hitting balls. You can't be tight and whistle at the same time.

Framing the Ball or Not Enough Power? This Might Help

 

  • LACKING POWER?

    • Problem: When you fail to get enough power on the ball, the tendency is to "correct" by gripping the racket tighter, tensing our muscles, and thus exacerbating the problem. Relax!

    • Solution: Follow through into the direction the ball is coming from. The video demonstrates why this capitalizes on your natural energy.

  • FRAMING? Instead of orienting your body in the direction of where you want the ball to go, position your body to move in the direction the ball is coming from.

    • Zen: Don't look to the future; focus on the NOW.

    • You hit the frame or edge of racket when you are moving your body in the direction you want to hit. To help avoid hitting the frame, keep your head down, eyes focused on the point of contact, and simply think where you want the ball to go. The actual difference between a cross-court shot and a shot down-the-line happens within a few thousandths of a second and cannot be controlled with the conscious mind.

    • Don't try to manipulate/push the ball in the direction you want it to go with an unnatural follow through. Keep your follow through as consistent and natural as you can.

2. Eagle Eye — Do you sometimes hit the ball with your racket frame? It's most likely because you're not making contact with the ball in the center of your strings. The fix is to increase your mental concentration, especially at the moment of contact. Watch the ball as it leaves your opponent's strings and crosses the net. Notice the speed and spin of the ball. Anticipate where it will bounce and where you can position yourself in order to make contact with it in your "strike zone." To hit the sweet spot every time, you must think like a bird of prey would as it stalks a moving target:
  1. IDENTIFY WHERE THE BALL IS HEADED — Watch your opponent's posture. Watch the ball come off your opponent's strings. You can get an idea of where the ball is headed by noticing how the lines on the ball rotate. How is the printing revolving around the ball? (It's hard to let your mind wander when your mind is engaged in a task.) This will help you predict where the ball is going to bounce, before it even crosses the net.
  2. START MOVING — While you watch the ball, you must move your body into a position where you'll be able to hit the ball in your swing path (Ideally, you will make contact in your "strike zone." To find your "zone," imagine an invisible orb around an arm + racket's length away from your body, at hip level, and out in front of your body approaching your front knee.). The ball can arrive in your "strike zone" at two different times—when the ball is on the rise after its first bounce, and as it falls back into your hitting zone after hitting its apex. Note: Due to your excellent anticipation, you've already completed your backswing by the time the ball has bounced.
  3. KEEP HEAD STILL — While there's not much you CAN do, there are certainly things NOT to do. One of those no-nos is to move your head during or just after the ball has left your strings. Head movement actually affects the moment of contact with the ball. It adds unnecessary movement and throws your stroke out of wack. Resist the urge; keep you head still until after the follow through is complete. (E.g., Roger Federer trains his eyes on the back of his racket strings during and after contact.)
  4. RELAX & TRUST — In the final 5-7 feet before the ball reaches you, the human eye is physically unable to see the ball. So you're going to have to trust the mental calculations you've made up to that point. As you keep your head still, concentrate on those milliseconds before and after contact, your body will improve at reacting correctly to the ball. Maybe you will notice that you are regularly hitting low on the strings, or letting the ball get too far behind you before making contact.

Where Should I Be Focusing My Attention?

 

  • Start by focusing your vision on your opponent and anticipate where their next shot will be.

  • As soon as the ball leaves your opponent's racket, your entire focus should not leave the ball.

  • Don't be distracted by wanting to look at your target.

  • Even after the ball leaves your racket, allow your eyes and focus to linger on the point of contact until your finish your follow through.

  • Part 2 - The Drill

http://wallpaperia.com/wp-content/uploads/2013/12/Novak-Djokovic-Tennis-Ball.jpg

Focused Eyes, Like Djokavic

 

  • Anytime you prepare to receive a ball, you ought to be focusing on the ball so hard that you can read the print and see the lines spinning.

  • Novak Djokovic always widens his eyes just before returning a serve, just like a hawk does while swooping in for a kill.

  • He also grows out his eyebrows to protect his precious eyes from sweat.

  • Keep your head down and focused on the point of contact, even after the ball has left your racket. (Don't worry about the ball finding its target; it will go there even if you don't follow it with your eyes. However, it might not if you let your eyes get distracted too soon!)

Keep Your Head Still at Contact

 

Keeping your head fixed on your point of contact will reduce variability in your swing leading to more dependable groundstrokes.​

  • Do this if you are over-rotating your body on groundstrokes.

  • Do this if your balls are consistently flying long.

  • Do this if you are simply lacking consistency.

Argument for Not Looking At Your Opponent

 

  • Your brain has already calculated the point of contact. If you look up, your calculations get messed up.

  • You already know where your opponent will be—recovering a neutral position or racing to the open court.

  • You can hit your target without looking (big targets).

  • Train your body to keep the head still because it naturally wants to follow your shoulders as they rotate through the shot.

3. KEEP YOUR FEET IN MOTION — For beginning tennis players, this can be the answer to at least 50% of your problems. A major reason the ball doesn't go where it's suppose to is because you're not standing where you need to be in order to employ a natural stroke. But don't get down on yourself; this skill takes practice. You can gently remind yourself to focus on your footwork and positioning if you're watching the ball at contact and it's still not hitting in the center of your strings.
 
Analogy: Remember that 1970s Atari game, Pong? Similar to Pong, your goal in tennis is to prevent the ball getting past you. The best way to prevent this is by hitting the ball in the middle your "paddle," reflecting it back to your opponent's side. To do this, you must be able to predict the ball's path and move yourself to the best intercepting position. Once you learn to see those patterns consistently (which can take years), you'll feel like you have plenty of time to get to shots, and prepare your stroke. With practice, you'll learn to move your "pong controller" (your body) to make your shots much more controlled.
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Pro tip: Keep your feet active throughout the point.
  1. Immediately after your stroke, you should move to a position in the middle of where your opponent might possibly return the ball.
  2. If you can guess where the ball is going next by thinking of your opponent's history, strengths, and positioning, get a jump on it ; start moving diagonally (forward or backward, but probably forward) to aggressively intercept the ball and take control of the point.
  3. Whatever you do, don't catch yourself with flat feet. Why? I can't think of a single situation when hitting the ball with flat feet would be better than hitting from a balanced, athletic stance. Also, you initiate movement much slower when starting from a resting position. 

Two Most-Common Types of Footwork:

 

  1. Cross over — Use this when you need to cover a lot of distance.

    1. If you need to move back (away from the net), try a "reverse crossover" step.

  2. Shuffle step — Use this for smaller, adjustment steps.

  • Note that the ideal recovery spot isn't always the center mark on the baseline; rather, it is where you sense to you need to be to equally field a ball either to your forehand or backhand.

What Types of Footwork Should I Use?

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Steal precious time away from your opponents by getting to the ball sooner rather than later:

  • Gain an extra second by setting up every shot using "walking", "hopping", and "carioca" (aka "karaoke") steps.

  • The accumulation of these steps make a player's movement seem very fluid.

  • Appropriate footwork helps you recover faster.

4. Recover to a Ready Position — In order to play your best tennis, you must anxiously anticipate your opponent's next hit. As you anticipate the ball's return to your side, channel your inner labrador retriever. Anticipate a thrown ball from your human on the opposite side of the net—overeager to chase after the ball ASAP.
  1. After you hit the ball, recover to a neutral area of the court based on your opponent's hitting location. (This could be the center mark, but not always.)
  2. Try to always maintain a balanced athletic stance. For those of you who attended primary, the basics of ready position should sound familiar:
    1. Head (lifted)
    2. Shoulders (down & back; relaxed)
    3. Knees (bent)
    4. Toes (on their balls; weight is forward shifting quickly from side to side)​
  3. As your opponent hits the ball, split-step (assuming you're not already on the run). Why? It re-balances your weight and prepares you to start moving in the best direction asap. Don't forget to take a relaxed breath in.
  4. Don't wait for the ball when you could aggressively attack it. As you move to the ball, the racket comes back. As you begin to swing forward (long before the ball gets to you), exhale. (Holding your breath invites tension.) Step into your stroke for greater power. End in a balanced position. Repeat steps 1-4.
  5. In doubles play, anticipate where the ball might go next by "shadowing" the ball around the court.
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Pro tip: Expect every ball to come back over the net, AFTER EVERY STROKE!!​

Have a Relaxed Athletic Stance or "Ready Position"

 

  • Don't be stiff. (But don't be a puddle either. Just be loose and in motion.

  • The less prepared for one specific stroke the better.

  • The less movement you have to do the better.

How to "Shadow" or "Shade" in Doubles Play

 

Everyone on the court should be shifting with the ball.

  • The receivers typically move more left and right.

  • The hitters move more up and back.

What is "Recovery/Ready Position"?

 

  • The reason you want to be in "ready position" is because the ball comes at you fast.  The faster you can react and make your first move, the more likely you will be able to return the ball.

  • A relaxed position > "Perfectly Sculpted".

  • In motion > Flat footed.

When to Breath

  • Inhale as the ball is being returned.

  • Exhale just before you swing so that no tension is left in your body.

 5. Develop a Proper Mental Attitude Regarding Auto-correction

THERE IS A TIME AND A PLACE FOR CORRECTION — In order to improve, you can't just focus on staying relaxed and empty-minded all the time. Practice is the best place for self-correction and experimentation. Matches are not. Your job during a match is to have and execute a plan, while staying as relaxed as possible. In a match, save self-evaluation for time between points or change overs. Or better yet, leave it to a trusted friend or coach to watch and offer you observations on change overs or after the match.
 
HOW TO SELF DIAGNOSE — Constantly worrying about what you're doing wrong and feeling down costs unnecessary mental energy that will distract you from playing your best tennis. Here's a simple model you can use to systematically breakdown and correct problems in a non-judgemental way.
 
  1. Mindset is crucial. If you find yourself consistently making an error, see it as valuable data, not something that defines you.
  2. Begin diagnosing the data by reviewing the first four universal "fixes" mentioned above. 80% of the time, it's either a tightness, mental focus, or a footwork problem.
  3. After checking in with yourself there, try examining each of the three stages of your swing. How does my ________ feel? (Prep, Contact, Follow through.)
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You don't have to "make a correction" right away. Simply bringing awareness to each of those areas of your body can often resolve the problem. (Your body is super smart. In most cases, it already knows what to do and can make its own adjustments without you telling it to do so.) In other words, as you scan potential problem areas, your subconscious will automatically pick up on differences between your current execution and the ideal it has stored away in your muscle memory. Once you've felt how to do something the right way, your body will remember and recall it without you having to yell at yourself to "fix it". Note: if your body hasn't yet discovered how to perform a stroke correctly, it helps to watch someone else model it correctly. (Private coaching can help in this case.) Once you've seen it modeled correctly, playfully copy it and get feedback. Once your body has experienced the ideal, practice, practice, practice. Lastly, ask a friend to video record you practice. You'll immediately recognize irregularities with your stroke that hadn't noticed before.

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ONLY USE POSITIVE SELF-TALK — Most players who hit an unforced error react by getting down on themselves, which is toxic to one's game. Sports psychologists say it takes 5-7 positive thought to counteract each negative thought. Instead of saying a negative self-judgement, which requires great effort to neutralize, here's a sandwich model I use when I auto-correct: [Positive statement + describe the error non-judgementally + "all I need to do is (something I can control)" + Positive statement] E.g., "No big deal. The serve went into the net. All I need to do is bend my knees a little more for greater topspin. I can do this!"
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Mentally beating yourself up will just make you more tight. Here's what you do when the thought to correct yourself pops into your mind:
  1. Take a mental note of what may have caused the error, and then let it out of your mind. Don't tell yourself to "fix it!"
  2. Go back to relaxing and having fun executing your game strategy. (If you hyper-focus on your error, everything tends to fall apart.)

The (Zen) Philosophy of Learning to Play Tennis

 

  • Coaches should model (not tell) and then let students practice.

  • Students then discover their shots, instead of manufacturing them.

  • Students should search for and find their shot within themselves. Consciously trying often produces negative results.

  • Observe good examples. Then let it flow.

  • There are two parts of your "self"

    • The "coach" or "teller" who always tells you what to do. (Quiet that part of the mind.)

    • The "player" or "doer" who just does.  (Concentrate on the present.)

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