All posts by chris

Body GS

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.

Weight Swing
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.

Band Pull
Attach band to something at say knee level.
Pull hand low to high w/ 2 hands.

Medicine Ball Heave

Chair Swing
Not a crazy as it sounds.
The chair has weight, which is a good thing.
Best if I post a picture for this …

Crutch Swing
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.
heavy racquet


Kick Serve

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.

Chair Slingshot
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.)


Chair Kick
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.

Assisted Kick
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.

Kneeling Serve

Wall

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.

2HFH Rainbow Rally
Sometimes, we need to temporarily use a 2-handed forehand to reinforce a body-based swing, rather than an unstable (wiggly) arm swing.

BH Rainbow Rally

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.

Volley

Butterfly Catcher
Picture/video to come, but you can get these at Dollarama.
P stands sideways w/ butterfly catcher up and back.
The butterfly catcher is ever so slightly open.
Coach feeds ball.
P moves the catcher down and forwards (ie. down a slant) and catches the ball in the air.
P doesn’t change the angle of the catcher.
P doesn’t prematurely swing across his body, but extends forward 1st.
P remains tall (doesn’t crouch or move upper body to match the Catcher/racquet’s movement.) The body is disocciated from the racquet movement, ie.
P can get low as needed, but it’s the legs that do that.

Butterfly Catcher on the Move
P is in classic ready position.
Coach tosses the ball so that P has to move sideways a few steps.
P turns trunk and brings Catcher up and back (prepares racquet.)
P’s legs are moving by this time, ie. the lower body movement is happening simultaneously.
P’s left arm moves to the right w/ his trunk.
P stops and establishes balance.
P steps in and starts the downward slant movement of the Catcher.

Catching
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.

Balance

Something on the Head
To keep head from moving you can do activities w/ something on the head:
Cloth
Sock
Hat (sideways and just sitting on top, not fitted on)
Paper Cup

1-handed Catch on the Bounce
P (player) is standing in front of Coach.
Coach tosses ball left and right of P.
P must move w/ body organized (head is still for eg.) and catch ball on 1 bounce w/ outside hand, while staying balanced.
P tosses caught ball away and quickly recovers to home/start.

Racquet Catch on the Bounce
Coach tosses ball and P (player) must run and catch the ball w/ his racquet.
The ball bounces once before the catch.
P must be balanced as he controls the ball.

Racquet Catch in the Air
Coach tosses ball and P (player) must run and catch the ball w/ his racquet.
The ball cannot touch the ground before the catch.
P must be balanced as he controls the ball.

Toss

Basket Toss (right-hander eg.)
Doesn’t have to be a basket. Can be a little ball tower (1 ball balanced on 3 balls.)
Get into the Checkmark (or partial checkmark as a progression) position. Racquet is up. Elbow is back.
Full checkmark has elbow in line w/ the shoulders. Partial checkmark could have elbow somewhat left of the shoulder line.
Toss the ball up at least contact height (arm extended up) and try to hit the target.
Left foot is touching the back left corner of the basket.
So the basket is in front of the player, but a little to the right.

Toss + Catch
Simultaneously take racquet back into the checkmark, and toss the ball up.
Catch the ball w/ the tossing hand.
Catch the ball w/ tossing arm fully extended up.
You should feel at stretch under your arm.
Do not move feet.

Toss + Catch Pre-Checkmark
Take racquet back into the checkmark.
Slightest of pauses, and toss the ball up.
Catch the ball w/ the tossing hand.
Catch the ball w/ tossing arm fully extended up.
You should feel at stretch under your arm.
Do not move feet.

Something on your Head
A face cloth or a paper cup …
The idea is to keep your head still.
And also to not swing the arm up and behind you.
Balancing the object reinforces that.

Just Fingers
Hold the ball w/ your fingers, not your palm.
As you move your arm up, open the fingers, like releasing a butterfly.
This limits the wrist flick problem.

Grips

Slice (also Volley/Serve): index finger main knuckle is just below the upper slant
FH Rainbow (forehand): index finger main knuckle is on the lower slant, or just above it
2HBH Rainbow (2-handed backhand): index finger main knuckle directly on the slant
1HBH Rainbow (1-handed backhand): index finger main knuckle on the top

Grip Shout-Out
Have someone call out: Slice, Volley, Serve, Rainbow FH, Rainbow BH, and then change your grip by turning the racquet w/ your other hand.

Slice

Technical
BH Slice: The non-dominant hand is on the throat of the racquet prior to ball contact.
FH Slice: The non-dominant hand is active, even across your body; it’s not in your pocket or hanging like a Christmas stocking.

Lumber Slide
One end of a 5ft 2×4 leans on the net.
The other end is held high by the Coach.
P slides his slightly open racquet down the 2×4.

Railing Slide
P slides his slightly open racquet down the railing.

Self Slice Slide (BH example)
Hold your non-dominant arm straight out to side at shoulder height.
Bend at elbow, still at shoulder height.
Slant forearm down a bit, creating a slope.
Move shoulder forward a tad.
Slide the throat of the racquet along the slope you’ve created 10x

Alternatively, a 2nd racquet could be held by the non-dominant arm to create an easier and more out-front slope.
This exercise reinforces the stability of the arm/elbow as you slice.
The racquet should be only a little bit open, not so open as to serve pancakes.
The FH version of this is a little awkward, but works.
The non-dominant slope has the hand at the top of the slope, and the elbow at the bottom.

Flick + Slice (BH example)
Balance the ball on the racquet.
Knuckles up, ie. BH orientation.
Gently “flick” ball up and let it bounce.
Then Slice it towards the net/wall.

Volley-Up + Slice (BH example)
Balance the ball on the racquet.
Knuckles up, ie. BH orientation.
Gently volley the ball upwards k times.
Let the ball bounce.
Then Slice it towards the net.

Bump-Up + Slice (BH example)
Balance the ball on the racquet.
Knuckles up, ie. BH orientation.
Gently flick the ball upwards and let it bounce.
Get under the ball and Bump it up, and then let it bounce.
Repeat k times.
Then Slice it towards the net.

2HBH Slice
Sometimes it’s difficult to keep the arm stable on the BH Slice.
This progression has the non-dominant hand stay on the throat of the
racquet thru and past ball contact.

Glossary

Shoulder Rotators
Subscapularis, Supraspinatus, Infraspinatus, and Teres minor

Flexion
[Angular movement: the angle is shrinking]
Elbow: bending
Hand: clenching a fist
Knees: sitting

Extension
Legs: Standing

Abduction

Adduction