We will examine foundational tennis training, its significance, and how it impacts athletes in the sport. While success is possible despite foundational errors, the potential for success is much higher when the errors are addressed and corrected.
It's important to first recognize that refining your stroke technique (proper foundational training) does not automatically lead to success in tennis.
These are 3 potential scenarios we might encounter:
Scenario 1
You can have some of the most technically sound strokes in the world and still struggle to achieve competitive success.
Scenario 2
You might have poor stroke mechanics and fundamentals yet find significant success in match play.
Scenario 3
Majority of success stems from solid fundamentals, mechanics, and the ability to compete through ample point and match-play experiences.
There are tennis players who fall into each of the above development scenarios. Ideally, an athlete should not fit into the first two categories, though success is still possible. The third scenario is the most favorable and fosters an optimal opportunity for the most success in the sport, barring some extremely rare athlete-specific abilities. We will elaborate on these later.
As we delve deeper into the details of #3, it's important to preface with the following:
As a Tennis Coach, I am responsible for providing students with the best guidance for foundational technique in all strokes. Minor and subtle variations will occur based on each student's physical abilities and natural biomechanical tendencies. This is based on my personal interpretation of tennis foundations, drawing from 20 years of coaching and 29 years of playing experience. In my experience, there are numerous coaching methodologies within the sport. Each Coach has their own unique method of delivering and sharing knowledge with their students. However, not all coaches teach with foundational proficiency or know how to. Foundational training should be nearly universal when introducing someone to Tennis.
Scenario 3
Majority of success stems from solid fundamentals, mechanics, and the ability to compete through ample point and match-play experiences.
Solid Fundamentals & Mechanics
What exactly does this mean?
There are three categories of strokes, each comprising three components. This is straightforward from a static perspective; movement and balance are additional elements of the equation, which will be discussed later.
3 Stroke Categories
Forehand/Backhand
Forehand Volley/Backhand Volley
Serve
3 Parts of the Stroke
Preparation
Contact
Finish
The Slice is indeed another type of shot. However, this shot relies heavily on a player's natural feel and instinct to execute it. While there are mechanical aspects involved, I've observed that these tend to naturally align as a player becomes more adept in mastering the initial three categories above.
Let's break down the fundamentals + Mechanics for each Stroke Category
Forehand
3 Parts of the Stroke
Preparation - Strings facing fence with elbow slightly bent.
Contact - Out in front with hitting arm beginning to extend forward.
Finish - Over the shoulder for early stages, around the arm/hip for advanced swings.
The forehand can develop quite quickly for many students with the right technique. I like to address the forehand Preparation in a very easy 3 stage preparation:
Ready position
Semi-western grip, tilted down in front of body with non-dominant hand on the throat of the racket.
Unit Turn
Keeping the hands in ready position, a 90 degree turn to the forehand side of the court. Shoulders are now perpendicular to the court.
Head is looking forward at the ball, chin aligns over front shoulder.
Separate
Pull your hands apart with hitting arm pulling back with strings facing the back fence.
Non-dominant arm stays parallel to net or slightly pointing to the oncoming ball (palm facing the ball). Think Iron Man shooting from palm.
Backhand
3 Parts of the Stroke
Preparation - Shoulders coiled, edge of racket facing back fence.
Contact - Out in front with hitting arm beginning to extend forward.
Finish - Over the shoulder for early stages, around the back for advanced swings.
The backhand can develop even faster than the forehand once a student understands Continental grip. This is not a complicated part as many may feel. Any students I have about the age of 7 are able to make the grip change from Semi-Western to Continental on their own with some guidance. Here is how to I teach backhand Preparation in a very easy 3 stage preparation:
Ready position
Semi-western grip, tilted down in front of body with non-dominant hand on the throat of the racket.
Unit Turn
Change the grip. The hitting hand loosens up slightly. This allows the non-dominant hand to rotate 90 degrees and align a continental grip for the hitting hand.
Slide the non-dominant hand straight down to just above the hitting hand.
Turn the shoulders to the side and back. Shoulders are now lined up perpendicular to the net.
Racket Tip Up
Align the racket edge with the back fence and have the racket tip pointing up.
Forehand Volley/Backhand Volley
Both Volleys are rather easy to assess, breakdown and learn. The volley is actually the simplest shot in tennis in terms of its conceptual form.
3 Parts of the Stroke
Preparation - Turning the racket head with the wrist (still in front of body) for early stages. A small pull back of the racket tip to the side and slightly behind for advanced technique.
Contact - Out in front of the body with with a firm squeeze of the hand.
Finish - Racket in front without dropping the racket head for early stages. For advanced technique the volley is considering a miniature slice.
Both volleys use the same technique above. The only different is the backhand volley uses two hands to stabilize the racket in the backswing and separates just before contact.
Serve
This is the MOST important shot in tennis! It's a fluid motion but the left and the right side of the body are performing different actions. This makes it a bit more complicated for the body to be in sync in the early stages of learning.
3 Parts of the Stroke
Preparation
Starting position (wide/narrow)
Grip (continental)
Body weight transfer (influenced by either pinpoint or platform stance.)
Power position or trophy position for the loading phase.
Leg drive upward and kinetic chain begins to release stored energy
Contact
Maximal height for contact point (varies based on player's ability)
Contact location for a slice, kick or flat serve (influenced by toss)
Wrist snap/pronation will vary based on type of serve being hit.
Finish
Ideally finish point is around the opposite side of the body.
Body weight forward (will depend on type of serve).
Tossing arm is relatively upright and not fully pulled down.
The early stages of a Serve will look very different throughout the learning phase the athlete is in.
Ability to Compete
To achieve success for each athlete, a tailored plan should be created with the Coach and parents, considering time, opportunities, and financial commitment. Everyone involved must be aligned, working together with accountability, and adhering to the process to reach the ultimate goal. Whether the aim is local competitions, a college scholarship, or a shot at the professional circuit, the plan should be consistently followed by all parties.
If you aim to compete at any competitive level in Tennis, this is essential. Discuss your Tennis goals with your parents, and perhaps have a joint conversation with them and your Coach. The Coach can outline a progress plan, which can be adjusted as needed to fit everyone's level of commitment. It's possible that the ultimate goal may need to be altered if the required commitment does not align with the necessary training hours. Everyone should be aware of this and agree on what is achievable with the available training time.
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