Increasing power on the tennis court with your forehand
For most tennis players, professional or recreational, the forehand is the most natural shot to hit. Over the years, plenty of male players have possessed powerful forehands and dominated the game with this stoke including Ivan Lendl during the 80’s, Jim Courier during the 90’s, and Roger Federer and Rafael Nadal today.
There are eight keys to hitting a powerful forehand:
- Proper footwork – allows you to get to the ball with balance and time
- An early backswing
- Bent knees
- 180-degree shoulder turn
- A relaxed arm and hand when accelerating the racquet head to make contact
- Uncoiling the hips and shoulders while transferring your weight from the back to the front foot when accelerating the racquet to hit the ball
- Contact point out in front
- A natural follow-through
Below are tips to achieving a powerful forehand:
- To improve footwork and balance, jump rope as often as possible.
- Early preparation – try taking the racquet back as soon as you recognize the ball is coming towards you. Remain alert, on your toes and focused on the ball at all times.
- Do lunges and squats to develop stronger legs.
- If you’re right-handed, keep your left hand lightly on the throat of the racquet to help take the racquet back, which will automatically bring your shoulders into a 180-degree position.
- Try and generate maximum tennis racquet head speed when striking the ball while remaining relaxed, balanced and with your head still. Simulate this movement by throwing a medicine ball of appropriate weight, either against a wall or together with a partner on the tennis court. This exercise will help you improve strength and the uncoiling of the hips.
- As you strike the tennis ball in front of you, continue hitting through the ball for 6 – 9 inches out towards the target you are trying to hit.
The post was written by David Lewis, Director of tennis instruction at Ivan Lendl International Junior Tennis Academy.
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