Forehand

There is no doubt that one of the most important sources of power for a tennis player comes from the racket. The new rackets not only allow the players to hit ball harder, they also provide more control. A firm grip near impact is necessary to control the racket during off-centre hits.

In practice, some players try too many irregular motions. This inhibits muscle retention in your strokes. It's a good idea to stay "basic" to build your stroke consistency.

The Grip:

The functions of the grip are to provide the proper racket orientation at impact, place the wrist in a favorable strength position, and, depending on the type of stroke used, allow for hand mobility. Most researchers agree that grip firmness is a crucial factor for off-center impacts. Most tennis professionals advocate the use of a western or semi-western grip instead of the traditional eastern forehand grip. The western grips are preferred because it is easier to generate topspin and maintain racket orientation at impact. One disadvantage of the western grip is that it is difficult for players to hit low bouncing balls. Other researchers promote the use of the eastern forehand grip highlighting that it provides for greater wrist stability and allows the players to achieve the proper racket orientation at impact regardless of ball height.

Ready position:

Stand facing the net, knees slightly bent, weight evenly distributed and forward on the balls of your feet. The racket is held in front of your body, elbows in close and parallel to the ground. The racket is supported with your free hand.

Once your body starts moving, you will notice that your racket will begin to rise and your knees and legs will be in a better position for the oncoming ball.

Getting your body into the ready position is ideal for balance and explosion into the ball. The ready position means the racket is set around your waist area with the head of the racket above the height of your wrist.

Right-handed players should hold the racket butt close to their front right pocket with the racket head facing toward the left. Left-handed players should reverse this position.

Your weight should be slightly forward so your heels are not touching the ground. For this to happen your knees MUST be flexed and your upper body leaning just over your feet.

Turn:

The shoulders and hips pivot and the right foot turns toward the net post as you transfer your weight to it. The forearm is parallel to the ground. The racket head angle with the forearm remains the same.

Backswing:

From the turn position, the racket goes back until it is parallel to the ground- the angle between forearm and racket still remaining the same. The butt of the racket is pointing toward the net and the racket is on edge.

Try to develop a smooth and continuous small-loop backswing. Select the forward swing (multi-segment or single unit forehand) that best suits the player's physical and motor skill abilities.

Step and hit: (closed or square stance)

The left foot steps toward the net with the weight shifting on to it. The ball is contacted opposite the left leg, approximately waist high; the arm is relatively straight and the wrist firm.

The traditional square stance takes longer to execute but it generates linear momentum; as the player steps forward toward the ball, and angular momentum; from the rotation of the legs, hips, and trunk.

Open stance: Today's players must react faster and are forced to hit on the run due to the power developed in the groundstrokes and the serves. Hence, they adopt an open stance.

In the open stance there is little or no transfer of linear momentum since the step is taken side ways, and only the segment rotations are used to generate power for the forward swing.

Follow through:

The follow through is a long, continuous sweeping motion finishing high with the racket butt opposite the left eye, (for right handers). The weight is now altogether on the front foot with hips and shoulders turned into the stroke.

Regardless of the type of forward swing, stress the importance of using trunk rotation and the legs throughout the forehand stroke and explain to the players the importance of a proper follow-through.