Tennis is a sport that requires a combination of speed, agility, and accuracy. In order to excel in the sport, a player must master the fundamental strokes that are essential to the game. Here are the five most important tennis strokes and exercises that can help improve them:
Forehand
The forehand is one of the most important strokes in tennis and is considered the foundation of the game. It is essential to have a strong forehand if you want to be a successful tennis player. One of the best exercises to improve your forehand is shadow swinging. This involves swinging your racket without hitting a ball. This will help you develop the correct technique and also build strength in the muscles used for the forehand.
Footwork drills: Incorporate footwork drills into your practice routine to help improve your movement and positioning for the forehand stroke. Some examples include side shuffles, quick feet drills, and crossover step drills.
Resistance band exercises: Use a resistance band to add resistance to your forehand swings, which can help build strength in the necessary muscles. Wrap the band around a stationary object and swing your racket with the band around your waist.
Split step drills: Incorporate split step drills into your practice routine to help improve your timing and preparation for the forehand stroke. Practice split stepping when your opponent hits the ball to ensure you are in the right position for your forehand.
Backhand
The backhand is another essential stroke in tennis. There are two types of backhands: the one-handed backhand and the two-handed backhand. One of the best exercises to improve your backhand is to practice hitting against a wall. This will help you develop the correct technique and also build strength in the muscles used for the backhand.
One-handed backhand exercises: If you have a one-handed backhand, incorporate exercises that focus on building strength in your non-dominant arm. This can include exercises like dumbbell curls, triceps extensions, and push-ups.
Two-handed backhand exercises: If you have a two-handed backhand, focus on building strength in your core and legs. Exercises like planks, squats, and lunges can help build these muscles and improve your two-handed backhand stroke.
Backhand slice drills: Incorporate backhand slice drills into your practice routine to help improve your backhand slice stroke. Practice slicing the ball low and with spin to make it difficult for your opponent to return.
Serve
The serve is the most important stroke in tennis. It is the only stroke that you have complete control over and it is the only stroke that starts the point. To improve your serve, you need to practice serving as much as possible. One of the best exercises to improve your serve is to practice serving against a wall. This will help you develop the correct technique and also build strength in the muscles used for the serve.
Toss drills: Practice tossing the ball in the air without hitting it to improve your toss consistency and accuracy. Focus on tossing the ball to the same spot every time to improve your serve accuracy.
Serving with targets: Place targets on the court to practice serving to specific spots. This can help improve your serve placement and accuracy.
Footwork drills: Incorporate footwork drills that simulate serving into your practice routine to improve your footwork and timing for the serve. Practice taking the right steps and positioning yourself correctly for the serve.
Volley
The volley is an important stroke in tennis that is used when you are at the net. It requires good hand-eye coordination and quick reflexes. One of the best exercises to improve your volley is to practice volleying against a wall. This will help you develop the correct technique and also improve your reflexes.
Reaction time drills: Use a ball machine or have a partner feed you balls to practice your reaction time for volleys. Practice reacting quickly and moving to the ball with good footwork.
Wall volleys: Practice volleying against a wall to improve your technique and build strength in the necessary muscles. Practice hitting the ball low and with good form.
Split step drills: Incorporate split step drills into your practice routine to improve your timing and preparation for the volley. Practice split stepping when your opponent hits the ball to ensure you are in the right position for your volley.
Overhead
The overhead is an important stroke in tennis that is used when your opponent hits a high ball that you can hit overhead. It requires good timing and coordination. One of the best exercises to improve your overhead is to practice hitting overheads against a wall. This will help you develop the correct technique and also improve your timing.
Footwork drills: Incorporate footwork drills that simulate overhead shots into your practice routine to improve your footwork and timing for the overhead. Practice taking the right steps and positioning yourself correctly for the overhead.
Practice jumping: Practice jumping to improve your ability to hit overhead shots. Start with small jumps and gradually work your way up to higher jumps.
Overhead smash drills: Practice overhead smash drills against a wall or with a partner to improve your technique and build strength in the necessary muscles. Practice hitting the ball with good form and power.
These five tennis strokes are essential to the game and require practice and dedication to master. By incorporating these exercises into your training routine, you can improve your technique, build strength in the necessary muscles, and ultimately become a better tennis player.
Shot selection
Shot selection is also an important aspect of tennis that can greatly impact your performance on the court. Here are some tips and exercises to help improve your shot selection:
Know your opponent's weaknesses: One way to improve your shot selection is to study your opponent's game and identify their weaknesses. If your opponent has a weak backhand, for example, you may want to focus on hitting more shots to that side of the court.
Practice shot variety: Incorporate different types of shots into your practice routine to improve your shot selection. Practice hitting both cross-court and down-the-line shots, as well as different types of spin (such as topspin and slice).
Play practice matches: Playing practice matches is a great way to improve your shot selection in a realistic game scenario. Practice matches can help you identify areas where you need to improve and help you develop strategies for playing different opponents.
Work on your decision-making skills: Improving your decision-making skills can help you make better shot selections during a match. Practice visualising different scenarios and deciding on the best shot to hit in each situation.
Watch professional matches: Watching professional matches can give you insight into shot selection at the highest level of the game. Pay attention to how professional players choose their shots and try to apply these strategies to your own game.
By incorporating these tips and exercises into your practice routine, you can improve your shot selection and become a more effective player on the court. Remember, shot selection is not just about hitting the ball hard, but about making strategic decisions that give you the best chance of winning points. Remember to also focus on your footwork, agility, and mental strength as these are also crucial elements to success in tennis.
Mark Parry - Golf & Tennis Strength & Conditioning Coach, SportCOACH Advisor
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