The idea is to use bigger parts of the body (legs,torso,core,shoulders) instead of arms and wrists. We want to be able to generate “easy power” from the baseline. We want to be able to send routine “rally balls” deep to the opponent’s side. The bread and butter baseline shot can be called a “Lift”: a low to high swing, though if you use the “C” racquet path, it will be: high to low to high. The balls should have a nice rainbow trajectory, easily clearing the net, so that they are relatively safe. The balls’s are of sufficient depth and pace to neutralize the opponent (not likely to hurt you w/ his next shot.)
The below reinforce the use of the body.
Swing weight w/ 2 hands to train the body FH and BH.
The FH would be swing like a left-hander’s 2HBH (for the right-hander)
The weight needs to be heavy enough so that you are more likely to turn your torso, rather than swing your arms.
You turn your torso, and then finish by turning your shoulders.
Keep your head still.
Reverse Racquet Swing
The racquet is held like a guitar w/ the head of the racquet trapped under the inside arm.
This helps the shoulders turn together (not 1 arm in isolation.)
Great for a large group, since they already have a racquet.
Attach band to something at say knee level.
Pull hand low to high w/ 2 hands.
Medicine Ball Heave
Not a crazy as it sounds.
The chair has weight, which is a good thing.
Best if I post a picture for this …
Crutches are long and thus can easily be tucked under the dominant arm.
This makes the turning, and thus, both arms moving together, almost inherent.
Better than the reverse racquet above, but crutches are not always at hand …
Heavy Racquet Swing
Use a weighted racquet and shadow body swing it.
The orange dot is literally strung to the racquet’s strings, and adds about 150 grams of weight to the head end of the racquet. This tool can actually be used to hit a ball, most particularly, to volley a ball.
Test Image elsewhere
Slingshot Kick (right-handed example)
This is a progression towards a Kick Serve.
There is no ball toss.
Hold ball in left hand and place the ball against the racquet’s strings.
Bring racquet and ball behind head. The strings are facing the back of the head.
Ball is still in contact w/ strings.
Racquet face is neutral (not too open or closed.)
Move the racquet upwards and rub or brush the back of the ball.
This imparts a forward spin on the ball.
After the racquet has moved upwards, you can then pronate the right arm.
Pronation has the racquet facing to the right.
First do the Slingshot Kick while sitting in a chair.
Simulate an Ad court serve by placing the chair diagonal to the right service box.
The chair faces the right sideline (ie. it’s not facing the net.)
Sit in a chair as in the “Chair Slingshot”.
Prior to the Toss, the racquet hand is already in the cocking phase, ie. post-checkmark w/ the elbow up and the racquet head down.
Toss the ball above the head.
It’s ok to toss even a little left and back of the head, since it’s more difficult to have the racquet follow the default serving path.
The racquet moves upward as in the Kick Slingshot.
The coach moves the racquet for the student.
The coach optionally tosses the ball.
Brush the Hair
The student preps the racquet by putting it behind their head.
Tell the student this is how the ball feels in a Kick Serve.
With the racquet face/strings brush up the back of their head several times.
Hit the Ceiling
Exaggerate the sense of “upness” (racquet moving upwards) by getting the student to target the ceiling w/ their serve.
Or any sort of high target.
Sitting in a chair in front of a high net is a great idea.
FH Rainbow Rally
If you’re fairly close to the wall, it will force you to hit softer and higher rainbow trajectory balls. This helps you develop a soft feel for the ball, in that you’re not just whacking or slapping or hitting it: you’re racquet is coming from below the ball and brushing or feeling the back of the ball.
Short Wall Quick Prep
On a racquetball court, P (player) rallys against the side wall.
There is not much room.
This ensure that the player hits w/ height and spin to slow the ball.
It also forces P to initiate “C” preparation, immediately after he hits the ball.
You can use the lateral lines near the center of the racquetball court to create boundaries.
This adds further control constraints.
Player must move forward and catch ball b/f it drops w/ dominant hand only.
Catch the ball w/ hand up (above elbow.)
Catch the ball in front of the body, ie. forward (not behind or beside.)
Catch the ball to the dominant hand’s side (to the right for righties.)
The body is at least slightly sideways in orientation.
Non dominant hand is not extended out to the left or hanging down: it is active, at least belly high, and to the right (right-hander.)
On short balls, player must get low, with hand remaining up.
On balls to the BH (Backhand) side, the player can shift to his left and still catch w/ his tennis hand.