Teaching Guide for Coaches and Volunteers

NGT
TENNIS TEACHING
GUIDE
FOREHAND
THE FIVE KEYS TO A GREAT FOREHAND*
After you learn the correct forehand grip from your Grassroots coach,
there are five keys to having a great forehand: 1) Starting Athletic Stance and
Split Step, 2) Unit Turn, 3) Full Turn, 4) Loop and 5) Forward Swing and
Finish. You will learn each of them in this handout!
1. Starting Position: the Athletic Stance and
Split Step. Here are your checkpoints for a good athletic starting position and split
step:
Andy Murray
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Racket in front of the body with racket head pointing up.
Weight on the inside edges of your feet.
Have your feet at least as wide as your shoulders.
Have your knees slightly bent and be in a slight crouch.
“Split Step” as your opponent is contacting the ball – it is a small
jump where the feet split apart.
ü As you split step, focus on your opponents racket as he/she strikes
the ball and see the ball’s impact on your opponent’s racket so you
can get a quick jump on the ball.
ü Be alert like a tiger ready to pounce.______________________________
*NGT thanks Ryan Bush for his great assistance in preparing this presentation and Don
Brosseau for his contributions to many of the ideas in this presentation.
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2. Unit Turn.
As you see the ball coming to your forehand, you should get into the
unit turn position:
1.
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2.
3.
Roger Federer shows the Unit Turn
From the ready position, turn your hips – this will
automatically turn your shoulders and bring your racket
back is in line with your belly button –photo 2.
From the position in photo 2 pull your racket back a little
more so it is in line with your back shoulder – photo 3.
Keep your non-racket hand on the racket and point the
racket tip to the sky.
Body in a semi-crouch and both arms bent/coiled.
Step out with your right foot so your right foot toes point
to the sideline ( 3 o’clock on the ground clock) and have
your weight on your right foot. (If you are a lefty, step out
with the left foot and have your weight on your left foot.)
Try to be aware/feel the position of your racket head.
Observe how Roger has his full attention to the flight of
the ball and you can sense he is relating his racket head to
the ball as it is coming to him and looking for where the
contact point will be.
3
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3.
Full Turn.
After the unit turn, your next move is to get
into the full turn position:
1. Getting into full turn position
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2. Full turn position
Roger Federer Shows the Full Turn Position
Continue to turn your hips sideways to the net and turn your
shoulders even a little more than sideways which will put a
little “twist” into your upper body – coil the shoulders.
Stretch out your non-racket hand so it is pointing to the
sideline.
Move the racket hand back a few more inches towards the
back fence – this is as far as you need to take the racket back.
Make sure your racket stays in front of an invisible line that
runs from your shoulders and extends out behind you.
Have your weight on your right leg if you are a righty (if you
are a lefty it would be on the left leg) and “load up” by sinking
down somewhat with your knees.
Be in a semi-crouch position and maintain good balance.
Step into the ball with the front left foot (right foot if you are a
lefty) as the ball is bouncing – this foot is the “anchor” foot
around which you will rotate.
Full attention to the flight of the ball as it comes to you. Keep
relating the racket head to the oncoming ball and looking for
the contact point.
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4.
Racket Drop – the Loop.
After you reach the Full Turn position, the next move is the racket drop:
1. Start of Loop
2. Racket Starts to Drop
4.Racket keeps dropping down
3.Racket Drop Continues
5. Racket coming up from bottom of Loop
Roger Federer Shows the Racket Drop/Loop
ü From the Full Turn position, your racket head should make a little “C” or
loop behind you as you drop the racket head down below the intended
contact point..
ü It is very important that you drop the racket head to a position below the
point you will contact the ball at – see photo 5 –racket head under ball.
ü At the bottom of the loop, the racket head should be lower than the racket
hand.
ü The racket face is “closed” the entire time.
ü Notice the “slot” position in photo 4.
ü During the loop, the weight transfers from the back foot to the front anchor
foot: notice the back foot pivots on the toes and the front anchor foot stays
down.
ü Body starts to rotate forwards as racket reaches bottom of loop
ü Keep your eyes focused on the ball and maintain good balance.
ü Keep your arm loose and feel the weight of the racket head.
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5. Forward Swing and Finish From Bottom of Loop.
Juan Martin Del Potro
ü Rotate your hips forward towards the net which pulls the shoulders and racket
forwards - drive through with the right side of the body (left side if you are a
righty). .Left hand pulls in to aid the rotation.
ü When first learning, better to step into the shot with your left leg (right leg for a
lefty) as shown and pivot the back “adjustment” foot on its toes as you rotate
forwards. The front anchor foot stays down. Commit to transferring your
weight into the shot.
ü Swing of racket starts from inside the contact point and goes out (inside out
swing).
ü From the bottom of the racket drop/loop, the racket head swings both up (brush
the ball from low to high) and through the ball. Keep racket arm relaxed –
power should come from your legs and core muscles. Feel the racket head
going up and through.
ü Contact point is at waist height or a little higher and in front of you. If you step
into the shot, contact in line with toes of front foot.
ü At contact, racket hand/wrist is in a laid back position.
ü After contact, the hips and shoulders continue to rotate forward and the racket
head keeps extending through the shot – feel like you are extending out towards
the target point on the other side of the net. As racket gets to head height, there
should be at least a foot and a half of space between nose and racket for proper
extension.
ü Finish with your hips facing the net, hitting shoulder in front of the non-hitting
shoulder and elbow of hitting arm pointing to where you want the shot to go.
ü Head remains steady the entire time. Notice the great balance.
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TWO-HANDED
BACKHAND
THE FIVE KEYS TO A GREAT TWO-HANDED
BACKHAND*
After you learn the correct grips to hold in your bottom and top hands
for the two-handed backhand from your Grassroots coach, there are five keys
to having a great backhand: 1) Starting Athletic Stance and Split Step, 2)
Unit Turn, 3) Full Turn, 4) Loop and 5) Forward Swing and Finish. You will
learn each of them in this handout!
1.
Step.
Starting Position: the Athletic Stance and Split
Here are your checkpoints for a good athletic starting position and split step:
Andy Murray
ü Racket in front of the body with racket head pointing up.
ü Weight on the inside edges of your feet.
ü Have your feet at least as wide as your shoulders.
ü Have your knees slightly bent and be in a slight crouch.
ü “Split Step” as your opponent is contacting the ball – it is a small jump
where the feet split apart.
ü As you split step, focus on your opponents racket as he/she strikes the ball
and see the ball’s impact on your opponent’s racket so you can get a quick
jump on the ball.
ü Be alert like a tiger ready to pounce.______________________________
7
*NGT thanks Ryan Bush for his great assistance in preparing this presentation and
Don Brosseau for his contributions to many of the ideas in this presentation.
2. Unit Turn.
As you see the ball coming to your backhand, you should get into the
unit turn position:
1.
2.
3.
Novak Djokovic shows the Unit Turn
ü From the ready position, both (1) turn your hips and (2)
pull the racket with the top hand, bringing your racket
back is in line with your belly button –photo 2.
ü From the position in photo 2 pull your hands back a little
more so they are in line with your back shoulder – photo
3.
ü Point the racket tip upwards.
ü Body in a semi-crouch and both arms bent/coiled.
ü Step out with your left foot so your left foot toes point to
the sideline (9 o’clock on the ground clock) and have your
weight on your left foot. (If you are a lefty, step out with
the right foot and have your weight on your right foot.)
ü Try to be aware/feel the position of your racket head.
Observe how he has his full attention to the flight of the
ball and you can sense he is relating his racket head to the
ball as it is coming to him and looking for where the
contact point will be.
8
ü
3. Full Turn.
After the unit turn, your next move is to get into
the full turn position:
Side View
Novak Djokovic
Back View
ü Continue to turn your hips sideways to the net and turn your
shoulders even a little more than sideways which will put a
little “twist” into your upper body and pull your shoulders.
ü Move the racket hand back a few more inches towards the
back fence – this is as far as you need to take the racket back.
Make sure your racket stays in front of an invisible line that
runs from your shoulders and extends out behind you.
ü Have your weight on your left leg if you are a righty (if you are
a lefty it would be on the right leg) and “load up” by sinking
down somewhat with your knees.
ü Be in a semi-crouch position and maintain good balance.
ü Step into the ball with the front right foot (left foot if you are a
lefty) as the ball is bouncing – this foot is the “anchor” foot
around which you will rotate.
ü Full attention to the flight of the ball as it comes to you. Keep
relating the racket head to the oncoming ball and looking for
the contact point.
ü Step into the ball with the front right foot (left foot if you are a
lefty) as the ball is bouncing – this foot is the “anchor” foot
around which you will rotate.
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ü Full attention to the flight of the ball as it comes to you. Keep
relating the racket head to the oncoming ball and looking for
the contact point.
4.
Racket Drop – the Loop.
After you reach the Full Turn position, the next move is the racket drop:
Side View: 1. Racket Drop/loop starts
Back View:
2.
Bottom of Loop
A. Racket Drop/loop starts B. Racket is Dropping C. Bottom of Loop
Novak Djokovic Shows the Racket Drop/Loop
ü From the Full Turn position, your racket head should make a little “C” or
loop behind you as you let gravity drop the racket head down below the
intended contact point..
ü It is very important that you drop the racket head to a position below the
point you will contact the ball at – see photo 3 –racket head under ball.
ü At the bottom of the loop, the racket head should be lower than the racket
hand.
ü Notice the “slot” position in photos 2 and C.
ü During the loop, the weight transfers from the back foot to the front anchor
foot: notice in photo 2 and C that the back foot is up on its toes and the front
anchor foot stays down.
ü Body starts to rotate forwards as racket reaches bottom of loop
ü Keep your eyes focused on the ball and maintain good balance.
ü Keep your arms loose and feel the weight of the racket head.
5. Forward Swing and Finish From Bottom of Loop.
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1
2
5
6
3
7
Juan Del Martin Potro
4
8
ü Rotate your hips forward towards the net which pulls the shoulders and
racket forwards. Feel like you are driving through with the left side of your
body (right side if you are a lefty).
ü Step into the shot with your right leg (left leg for a lefty) as shown and pivot
the back “adjustment” foot on its toes as you rotate forwards. The front
anchor foot stays down. Commit to transferring your weight into the shot.
ü Swing of racket starts from inside the contact point and goes out (inside out
swing).
ü From the bottom of the racket drop/loop, the racket head swings both up
(“brush” the ball from low to high) and through the ball. Keep your arms
relaxed – power should come from your legs and core muscles. Feel the
racket head going up and through.
ü Contact point (photo 3) is at waist height or a little higher and in front of you
- contact the ball in line with toes of front foot.
ü At contact (photo 3), wrist of top hand (non-dominant hand) hand/wrist is in
a laid back position.
ü After contact, the hips and shoulders continue to rotate forward and the
racket head keeps extending through the shot– feel like you are extending out
towards the target point on the other side of the net (see photo 6). As racket
gets to head height, there should be at least a foot and a half of space
between nose and racket for proper extension (see photo 6).
ü Finish with your hips facing the net and elbows pointing to where you want
the shot to go.
ü Head remains steady the entire time. Notice the overall great balance.
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FOREHAND VOLLEY – TAYLOR DENT
1
2
3
ü Photo 1:
o Continental grip
o Athletic stance: slight crouch with knees bent
o Split step
o Weight on the inside edges of your feet
o Focus on the ball on the other side of the net and be like a tiger ready to
pounce
ü Photo 2:
o Read the ball off opponent’s racket and keep tracking the ball with your eyes
and racket head (and feel the weight of your racket head)
o Turn the hips and shoulders a ¼ turn which brings racket back just a little - short
backswing
o Racket head pointed up
o Weight on right foot (left foot for a lefty)
ü Photo 3:
o Step in with the left foot (right foot if you are a lefty)
o Start transferring your weight into the shot
o Continue to track the ball
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4
5
6
ü Photo 4:
o Racket head moves forward to contact the ball
o Contact out in front
o Arm bent a little at contact
o Hitting arm shoulder is starting to move through the shot
o Keep weight moving forward into the shot
o Total focus on the ball
ü Photo 5:
o Racket head extends forward and is a little open showing that a little slice has
been given the shot. Racket head remains facing the net
o Hitting arm shoulder continues to move through the shot
ü Photo 6 - the follow through:
o Hitting arm remains slightly bent at the end of the swing
o Racket butt points towards the left hip (right hip if you are lefty)
o Racket head still mostly facing the net and racket face somewhat open
o Finish in balance and head steady
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LOW FOREHAND VOLLEY – TAYLOR DENT
1
2
3
ü Photo 1:
o Continental grip
o Athletic stance: slight crouch with knees slightly bent
o Split step
o Weight on the inside edges of your feet
o Focus on the ball on the other side of the net and be like a
tiger ready to pounce
ü Photo 2:
o Player reads the ball off opponent’s racket: seeing it will go
low he starts to lower his body
o Track the incoming ball with your eyes and racket head
(and feel the weight of your racket head)
o Turn the hips and shoulders a ¼ turn which brings racket
back just a little (short backswing)
o Left foot (right foot for a lefty) starts to step in
ü Photo 3:
o Step in with the left foot (right foot if you are a lefty)
o Knees really bend low to get down to the ball; knee of
back foot gets lower than knee of front foot.
o Racket gets so low that it is slightly under where the contact
point will be
o Transfer your weight into the shot
o Continue to track the ball
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4
5
6
ü Photo 4:
o Racket head moves forward and racket head is slightly open
at impact to give the shot a little slice/underspin
o Contact out in front
o Hitting arm shoulder is moving through the shot
o Stay low and keep weight moving forward
o Total focus on the ball
ü Photo 5:
o Racket head extends forward but the racket head remains
facing the net
o Hitting arm shoulder continues to move through the shot
o Player remains low
ü Photo 6 - the follow through:
o Hitting arm remains slightly bent at the end of the swing
o Racket head still facing the net (i.e., parallel to the net) and
racket face open
o Finish in balance
15
BACKHAND VOLLEY – TAYLOR DENT
1
2
3
ü Photo 1:
o Continental grip
o Athletic stance: slight crouch with knees bent
o Split step
o Focus on the ball on the other side of the net and be like a tiger ready to
pounce
ü Photo 2:
o Read the ball off opponent’s racket and keep tracking the ball with your eyes
and racket head (and feel the weight of your racket head)
o Turn the hips and shoulders a ¼ turn which brings racket back just a little - short
backswing
o Racket head pointed up
o Weight on left foot (left foot for a lefty)
ü Photo 3:
o Step in with the right foot (right foot if you are a lefty)
o Racket head moves forward to the ball and non-racket hand starts going back
o Start transferring your weight into the shot
o Continue to track the ball
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4
5
6
ü Photo 4:
o Contact out in front
o Hitting arm straight at contact; racket head a little open to impart a little slice
o Keep weight moving forward into the shot
o Left hand starts extending back
o Total focus on the ball
ü Photo 5:
o Racket head extends forward and remains facing the net
o Left hand (right hand for a lefty) extends back
ü Photo 6 - the follow through:
o Hitting arm is straight at the end of the swing
o Racket head faces the net and somewhat open
o Finish in balance and head steady
17
LOW BACKHAND VOLLEY
LOW BACKHAND VOLLEY – TAYLOR DENT
1
2
3
ü Photo 1:
o Continental grip
o Athletic stance: slight crouch with knees bent
o Split step
o Weight on the inside edges of your feet
o Focus on the ball on the other side of the net and be like a
tiger ready to pounce
ü Photo 2:
o Player reads the ball off opponent’s racket: seeing it will go
to his backhand he steps out with the left foot (right foot for a
lefty) and starts to turn his shoulders which brings his racket
back
o Track the incoming ball with your eyes and racket head
(and feel the weight of your racket head)
ü Photo 3:
o Turn the hips and shoulders a ¼ turn which brings racket
back just a little - short backswing
o Right foot (left foot for a lefty) starts to step forward
o Continue to track the incoming ball with your eyes and racket
head (and feel the weight of your racket head)
18
4
5
6
ü Photo 4:
o Step in in with the right foot (left foot if you are a lefty)
o Knees really bend low to get down to the ball; knee of
back foot gets lower than knee of front foot.
o Racket gets low as well
o Continue to track the ball
ü Photo 5:
o Racket head moves forward and racket head is slightly open
o Total focus on the ball
ü Photo 6:
o Racket head is slightly open at impact to give the shot a little
slice/underspin
o Hitting arm straight at impact
o Contact out in front
o Hitting arm shoulder is moving through the shot
o Stay low and transfer your weight through the shot
o Maintain good balance
o Eyes on the ball
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7
8
ü Photo 7:
o Racket head extends forward but the racket head remains
facing the net
o Hitting arm remains straight
o Left hand goes back aiding balance
o Player remains low
ü Photo 8 - the follow through:
o Racket head still facing the net (i.e., parallel to the net) and
racket face open
o Left arm all the way back
o Finish in balance
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