Tennis Placement & Positioning

When you hit a ball, your whole body is positioned to accomplish your shots. The more efficiently that your feet are positioned for a return, the better you perform to effectuate the right shots. I find that playing sports like soccer helps to increase footwork skills. Another idea which might seem to "girly" for boys would be ballet. Roger federer did not take ballet but people tend to think he is dancing on the court.

 

Like Roger Federer who is the world's dominant player, who started by hitting forehands that looked different than any of the other players and for top flexibility and variety in his forehand, all you have to do is look at Pete Sampras. The proper footwork stance can help you cover more of the court, to recover quicker after shots, and to help you quickly get ready for the next short.

 

The best foot stance for each shot will be different, because different factors are involved, such as the grip, angle and pace of the ball, and each player's court position. There are several feet positions that all players use today: open, semi-open, neutral, closed, and open backhand stance.

1. Open Stance:

For right handed players, you start with a back swing, where you are rotating your shoulders and hips, about 90 degrees. Your weight must be shifted to the outside foot and remain balanced for the follow through and recovery. In other words, the open stance allows players to load up on the hip and explode into the shot, producing forehand and backhand winners.

2. Semi-Open Stance:

For right handed, forehand players, you must start your back swing by rotating your upper body at the same time. Next, you must step to the right with the right foot and also shift your weight to the right foot also. This stance differs from the open stance because as a player, you must step into the court with your left foot because it helps you keep a firm foundation after you hit the ball. Your weight must stay on the outside foot until your have completed your stroke. For left-handed players, use your opposite feet.

3. Neutral Stance:

This stance, everyone knows and likes, because you can use it for both a forehand and a backhand shot. Plus, this is your staring point for all foot positions. This stance is the one you see, nearly all players using when they are pivoting side by side on the court. With the neutral stance, you are preparing for the back swing by rotating your hips, trunk, and shoulders. You also must step out with your right foot and begin to shift your weight. After your right foot step out, you then step forward with your left foot, toward the net to begin executing a forward approach of your swing. Your weight must be kept on your front foot until your stroke is complete through to the recovery. To finish your execution, your right back foot will be brought forward and around to maintain your strength and balance. For left handed players, do the opposite.

4. Closed Stance:

This stance can be used for both backhand shots and the forehand, but it is best used when you are running down a ball or if you are forced wide. Where are your feet – your left foot is your balanced, outside foot taking on all your weight, because you have been caught off balance.

5. Open Backhand Stance:

When you need a smooth swing, use this stance. Your weight should be placed firmly on the left foot, with your shoulders turned before the ball crosses the net. Remember to keep your eye on the ball until your stroke is executed or else, you will loose power causing a miss hit.

 

 

 

Tennis Backhand Slice

Quiet please...

The players are about to begin grunting.

Professional tennis players like Federer and Djokovic, as well as recreational players like you and I, we enjoy using the slice backhand to set up an approach shot, to slow down the ball while recovering from a defensive position, or to handle a low bounce.

The tennis backhand slice technique, has been used for many years, going back to when there were wooden racquets. Today, this stroke remains an effective technique, IF, it is executed perfectly and if it is hit away from the opponent’s comfortable hitting area.

In the past years of playing the sport I find this shot ending up as a defensive shot most of the time because of the short preparation and accuracy. As I have mentioned, Roger Federer does a perfect example of this shot and there are some pros that use a slice for their backhand.

 

Federer is very effective at this technique, because his opponents soon learn that they can’t just push the ball back in the court off the slice, or he will rebound on the next ball and nail the forehand.

On the professional circuit, it is already known that Novak Djokovic has one of the best backhand slices on the court. Djokovic has a solid slice backhand, where the ball comes off his racquet clean and extremely well executed.

Let's take a look at its application - most players use the backhand slice in a baseline rally when they want to distract their opponent’s rhythm. A well placed backhand slice, can force your opponent to return a short ball, to counteract low balls, to return the ball in a baseline rally or if you are in a defensive zone.

A slice backhand in tennis, is guaranteed to slow the ball down and allow each player to get back in the recovery position or as I say, “in the point.” When we hit a rally ball, its backspin slows the pace of the shot and keeps the ball low and out of your opponent's strike zone.

 

Also, when you're inside the court, you can be more aggressive with the slice by driving a deep, low, skidding shot, which you can take to net. It's also the spin that you need to be successful with volleys and drop shots.

See you on the court ….!

 

 

 

Tennis Forehand Techniques

Let's talk about tennis forehand techniques. I like to snap my wrist a little more than usual on the swing in order to use less energy thus giving me more for the rest of the match. I always make the mistake of not pushing forward enough on the ball and apply too much top spin (hitting the ball from under up). Your forehand should be a weapon and not a weak spot.

Take a look at the forehand techniques of the two top world champions and a young tennis player who may fall in the same tennis playing category as you and I – which means upcoming! Roger Federer's has a wicked forehand, which is highlighted by his grip and his impeccable playing technique. Novak Djokovic's forehand is definitely a conversation among tennis fans and coaches. His forehand style has similar styles like that of Federer, but his execution is by far unique.

Now, let's talk about Stanislas (“Stan”) Wawrinka, whose name may sound familiar because he was the 2008 top 10 Olympic players and he played doubles with Federer. Stan's present day forehand is his weaker side. He hits with a semi-western grip and he hits a pretty big ball off the side. He doesn't lack spin or velocity in his forehand, his problem centers more in his consistency.

 

 

We could talk all day about top tennis player forehand techniques, so instead, let's look at basic fundamentals:

1. Shoulder and Pivot: What is the first thing that professional tennis players do when they hit a forehand? Yes, they pivot their outside foot, then turn their shoulders sideways. This begins their racquet take-back, while both hands remains and grips the racquet.

2. Racquet It Back Totally: Okay, when you have pivoted and turned your shoulder, next you take your racquet back completely, using both shoulders and your arms.

3. Contact Swing: the third movement in hitting a forehand is swing to contact, which means to push off on your outside leg; rotate your body back toward the net; then drop your racquet down slightly and quickly swing forward.

4. Follow Through: When you contact the ball, follow through to complete your forehand. How? Simply extend out in the direction that you are hitting, then bring your racquet across your body, but in a smooth, relaxed motion – done!

5. Swing: The last basic fundamental forehand technique is the directional or path swing. The swing path involves how a racquet travels, from the start of the motion to the end of the following through. When you release the racquet with your other hand, it should not stop moving, until we have completed our follow through technique.

 

 

Yes, there are different forehand grips that players of all playing levels are familiar with. Do you know what they are? Okay, I won't let you suffer – they include the “continental,” the “Eastern,” the “semi-Western,” and the “Western.” Let's keep practicing our forehand techniques because it influences our top-spin and body rotation, which can only improve our game. See you on the court!

 

 

Tennis Strings

Everyone who plays tennis, both pros and me, your weekend warrior, understands that we all need different string preferences. Stringing is an individual choice, where some players like resilience in their strings, thus giving them more snap back on ball impact. Modern resiliency in tennis strings is the use of natural gut material, made from beef intestines. Increased durability in tennis strings gives players less elastic and resilience, but they have a thicker gauge and are abrasion resistant. If you blow through these two types of strings, then you are left with the Kevlar hybrids which are the superman of racquets. Tennis string gauges range from thickest (15) to thinnest (19), with half-gauges identified by an L, which stands for Light. Thinner strings gives us more spin by allowing the strings to embed or meet the ball more often.

Materials:

• Natural Gut: this type of string is great for all players, even though it is costly. It was once the top choice for ATP and WTA players, but now it is used more as a hybrid, with a combination of polyester. Natural gut gives us a feeling of control and a better sense of ball grab for a better top spin.

• Nylon: Nylon is the “synthetic” gut for tennis racquets. Modern nylon for tennis strings is a higher grade than basic nylon. I, like nearly 98% of other non-professional tennis players, uses nylon strings.

 Source: http://goldensettennis.com/

• Polyester: Polyester provides better durability, which is why many pros today like its features. Polyester is also combined with natural gut or softer synthetics. This material is easier to string. It is also better used by pros, rather than amateur tennis players, like me, because it makes you use your arm power a lot.

• Kevlar: Wow, Kevlar gives tennis players an extremely strong, stiff string. In order to reduce its stiffness, it is often married with nylon. Kevlar is also not recommended for casual tennis players or beginners.

Source: http://www.ashawayusa.com/Kevlar.php

An example is that Novak Djokovic, the No. 1 tennis player in the world, has a very dense string patter to match his flatter and counter punching hitting style. He likes his racquets strung extremely tight. On the other hand, Roger Federer No. 2 tennis player in the world, enjoys a very heavy strung racquet, with a thin beam, sharp edges, and a small head, which is not very popular with other players.

Machines:

I love tennis and it is a budget-friendly game, until it comes to the strings. This is why it is best to invest in a stringing machine, either used or new. Stringing machines, involves:

• mounting the racquet;

• pulling the strings; and

• clamping the string to hold tension.

Stringing your tennis racquets properly is what gives you power and control. You can choose between a tabletop or a floor model stringing machine. Upright models cost around $200 more than a tabletop. After this decision, you must choose between tensioners, which includes a drop weight, spring and electronic:

• Drop Weight: this machine is designed with a rod and a movable weight. Price ranges from $200 to $500+.

Source: http://sfk.co.za/oscom2/product_info.php?products_id=187

• Spring Tension: to use a spring tension, you must adjust your desired weight with the help of a screw, then turn the crank until a pointer shows you the desired weight. Price ranges from $135 to $3400+.

 Source: http://www.mansionathletics.com/gamma-5003-with-6-pt-mounting-system-6-point-each-mg53-15-tennis-stringing-professional-machines.html

• Electronic: this type of machine is used on site at tennis tournaments. It uses an LCD display screen which is connected with the motor to give you an instant accurate tension. Electronic stringing machines do all the work for you because its tension feature is set electronically by pressing a button on the machine. Price ranges from $1,000 to $6,000.

 

These machines brand new are worth your investment, as are many used stringing machines in the same categories. Simply keep them lubricated, tightened, and adjusted, so that they can increase its lifetime.

 

 

Tennis Stretching

Q: Why is tennis such a noisy game?

A: Because each player raises a racket

I enjoy playing tennis, but it is a sport, which is very demanding and that requires flexibility, strength, endurance, and agility. In order to play well at any level, exercise and stretching should be a part of your routine. Tennis stretching exercises maximizes performance, while also reducing your risk of injuries.

The main muscle groups that are used consistently when we are playing, includes:

• calf muscles
• hips
• quadriceps
• upper arm and forearm
• pectorals
• rotator shoulder cuff muscles
• trapezius

 

Even though Roger Federer is considered a natural tennis player, his #2 World Championship wins are not without an intense work out. Stretching and workout exercises for tennis player are different for a 19 year old, then a 30+ year old player. When you are younger, you are building a strong body foundation, with exercises that include dynamic and static stretching, cardio, weightlifting, and for power, plyometrics. When you become an older tennis player, you are concentrating more on a full body workout with specific attention to the muscles and joints that are under constant stress.

 

I find that not stretching before playing not only gives me more pain afterwords but I find that I'm very stiff and don't hit threw the ball as well. Also, I have noticed that even the simple tennis stretching routine has improved my coordination, it will improve your blood circulation, and it will give you better mental alertness. Do you have enough mental alertness to get this joke?

Q: What is a tennis players favorite city?

A: Volley wood!

When you finish laughing, let's start your stretching routine by streeetching those wrists with rotation, streeetch the chest with the reverse chest stretch, then streeetch your achilles heels. To further prevent any injuries, include lateral lunges, the cross shoulder stretch, and the tennis elbow stretch. Remember, to stretch before and after every practice and game. I want you to remain healthy when playing the “sport of Kings.” A regular stretching exercise gives you good posture, lowers back pain, increases your muscle balance, that can lead to pulled muscles.

If you are like me and you play a lot of tennis, don't forget to use ice as a part of your muscle and joint recovery treatment. For 20 minutes, apply ice for about 20 minutes to reduce the inflammation in your body that may be giving you trouble. Occasionally, do the same to your wrist, shoulder and elbow - even if you don't feel any pain. Doctors and trainers state that pain is a sign that the inflammation has reached a high level, so use ice to bring it down again, to keep us ready to play again.

 

 

 

Tennis Elbow

Introduction: Background

Tennis elbow is a form of tendinosis, which means that there is swelling and tenderness around the small bony part of your elbow, which is known as the “lateral epicondyle.” The tendons around the elbow are designed to give the human body an extension reach of the wrist and fingers. Tendon damage or tendinosis is common in the elbow joint area and causes an internal fluid to leak out. If not properly cared for, this condition can form scar tissues, cause severe pain, and limits the movement of the joints.

Causes:

Tennis elbow develops when the muscles and tendons of the forearm and the elbow joint is strenuously overused. This condition occurs more prevalently in men and women, between the ages of 30 to 60. Tennis players of all levels, like top champions - Roger Federer and Rafeal Nadal have experienced this condition, as has tennis players for years, which is the origin of the name. It is believed to be caused by the continued hitting of tennis balls, back and forth, up and down, causing tiny tears in the forearm tendon that is attached at the elbow. However, anyone can develop tennis elbow, especially if you are involved in other sports that involves throwing and moving constantly, like golf and swimming. Everyday activities can also cause tennis elbow, like typing, gardening, plumbing, constructions, etc.

Symptoms:

The first symptom of tennis elbow, naturally, is pain, which can last up to 12 weeks. This pain is felt on the outside of your upper forearm and down your arm towards the wrist. Tennis elbow pain can be felt when you bend, lift, or turn your forearm and elbow, especially in simple activated like writing, knitting or turning a door handle.

Treatment:

Tennis elbow is treatable and will heal naturally if you give it a helping hand, such as icing the elbow every couple of hours for several days, until the pain is gone. Additional treatment aids, include:

 

• physical therapy.

• motion exercises to keep the muscles and tendons flexible and strengthened.

• anti-inflammatory tablets like ibuprofen or aspirin.

• medical help with painkillers or steroids to help ease swelling and pain.

• elbow strap to protect the damaged tenons.

 

Overall, 90% to 95% of people with tennis elbow will improve and recover. However, if these techniques do not work, and your doctor detects a more serious case of tennis elbow, then they will probably suggest surgery, which requires the removal or repairing of damaged tendons.

Tennis Turf Toe & Tennis Toe

There are twenty-six bones in the foot, with fourteen of them, in the toes. The purpose of our toes, especially the “big” toe, is to help us move and to balance. When you play sports, a damage to the foot, effects the toes, causing injuries, such as “tennis toe” and “turf toe.” The difference between tennis toe and turf toe, is defined as:

 

Tennis Toe

Tennis toe is medically known as “subungual hematomas.” Tennis toe occurs from the rapid changes of direction that takes place in tennis. The running causes your toe to push against the top of your shoes, which can injure the area underneath your toenail. With this type of constant pressure, it can cause your toe to become sore and painful. Tennis toe is more commonly associated with tennis, but can also affect other types of athletes.

 

Turf Toe

A “metatarsophalangeal” joint sprain is an injury to the joint and connective tissue between the foot and one of the toes, usually the big toe and is called "turf toe". Turf toe occurs when athletes of all levels or weekend warriors, consistently play on artificial turf, thus its name. This condition can occur if the toe is required to bend too far or too far down, as in starting and stopping quickly, jamming the big toe up against the top of a shoe. This type of motion will weaken the ligaments and joints that protects the toes.

 

Both tennis toe and turf toes affects tennis athletes and other sports, including:

 

• soccer, football and basketball

• squash and racquet ball

• gymnasts and dancers

• runners and skiers

 

The rapid paced, back and forth motions, that are typical in playing tennis, places a huge sprain on the toes, especially when the well-trained athletes are using their big toe to push off and change directions, leading to toe fractures or tennis toe and turf toe.

 

Symptoms

Tennis Toe: toe pain; its appearance is a blue/black discoloration of the nail; the toe nail may become thickened and brittle. Tennis toe affects mainly the big toe, but rarely, it can affect the other toes.

 

Turf Toe: pain at the base of the big toe and toe swelling. The symptoms are gradual, but the injury will rapidly become worse, to the point where people can feel a popping in their toe, leaving a loss of movement.

 

Tennis champions like Roger Federer and Rafeal Nadal, who are both Grand Slam winners, U.S. Open winners, and much more, have suffered tennis toe and/or turf toe, because they have played often on different surfaces, like a hard court or asphalt, grass, and clay. The United States Tennis Association offers the following helpful hints in preventing both conditions:

 

• wear properly fitted shoes with a one-inch clearance between the tip of the toes and the shoe;

• leave slack in your socks near the top, so that the sock does not place friction pressure on the top of the toes and toenails; and

• keep your toenails trimmed low.