🎾 Tennis Forehand Kỹ Thuật¶
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Chủ đề chính: Forehand, Power
Tóm tắt nội dung (trích từ tài liệu gốc): Tennis Forehand Technique - 8 Steps To A Modern Forehand | Feel Tennis about:reader?url=https://www.feeltennis.net/modern-forehand-technique/ feeltennis.net Tennis Forehand Technique - 8 Steps To A Modern Forehand | Feel Tennis 19-24 minutes The following tennis lesson helps you develop the modern forehand technique, which allows you to hit forehands with effortless power while maintaining high consistency of your shots. Most tennis players struggle with forehands when they have to finish short balls or when they try to dictate the rallies from the baseline because they don't know how to engag
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Tennis Forehand Technique - 8 Steps To A Modern Forehand | Feel Tennis about:reader?url=https://www.feeltennis.net/modern-forehand-technique/
feeltennis.net
Tennis Forehand Technique - 8 Steps
To A Modern Forehand | Feel Tennis
19-24 minutes
The following tennis lesson helps you develop the modern
forehand technique, which allows you to hit forehands with
effortless power while maintaining high consistency of your shots.
Most tennis players struggle with forehands when they have to
finish short balls or when they try to dictate the rallies from the
baseline because they don't know how to engage the right
muscles and in what sequence to hit powerful forehands.
This step-by-step instruction guide gives you the fundamentals of
the forehand technique that will allow you to quickly improve your
forehand.
If you want to take it even further, then check out the Effortless
Forehand video course which goes much more in depth on:
how to develop more power on your forehand with the help of drills
based on biomechanics,
how to eliminate technical flaws that cause you to play
inconsistently,
how to learn the techniques of the neutral, closed and open stance
forehands,
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and much more.
If you would like to have a handy Forehand Technique checklist
of all the steps described in this article so you can use it on your
smartphone as a reminder on the court, then share this guide with
your friends and get access to the checklist.
Step 1: The Grip
How you grip the racket is very important for your forehand
because the grip translates the feel from the racket strings that
interact with the ball to your hand. Therefore, you feel what's going
on with the ball, and you know how to manipulate it.
If something is not right with the grip, then your forehands will not
have good control regardless of how your other external technique
looks.
While you may know how to hold a semi-western grip � which is
what I recommend for a stable and reliable forehand stroke � you
may still hold the handle incorrectly.
The most common mistake is that the hand is perpendicular to the
handle. When players holds the racket like that, they are not
supporting the racket well because the index finger is not spread
out.
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This grip mistake is quite common
That makes the racket head feel very heavy. To control it, you'll
have to tense up your wrist muscles, which will cause you to lose
feel of the racket head and consequently have trouble playing
accurately.
The correct grip would be when we spread the fingers a little bit so
that you see the index finger under the racket (see picture).
This little detail can help you hit forehands much easier
The reason we want the index finger there is that it helps us push
the racket head up.
When we are swinging towards the ball and applying topspin, this
finger helps us turn the wrist and drive the racket upwards.
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Index finger can easily support the weight of the racket
It gives us very good support under the racket, and the racket
rests nicely.
So, check how your current forehand grip looks and make sure
you add this little index finger technique in there so that your
racket will be more stable in your hand.
Step 2: The Ready Position & State
Now that we've set the grip right, we need to get in a ready
position. I often see players in a ready position, but they're not in a
ready state because they're just standing.
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Standing like this does not make you "ready"
They're waiting to see the ball go in a certain direction and only
then do they start playing. That's a ready position but not a ready
state.
In a ready state, you are moving. You feel like you're dancing.
You can be dancing from foot to foot, or you can be doing
something like mini split steps, but you have to do something.
Whenever the ball is in play, we never stand, not even for a
split second. We are always moving.
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A perfect example of a ready position AND ready state
There are two main reasons you want to keep moving:
we are able to move faster with our first step, especially when
we land into a split step,
we are able to react faster because body movement keeps our
mind more alert.
Now even though I am explaining the modern forehand tennis
technique, I still wanted to include the ready position and state
because they are so important for your ability to play good tennis.
Remember: if you're not moving and if you're not doing a split
step, you're not really playing tennis.
Make sure that you add this to your game because, otherwise, you
will never play well. It's impossible to play tennis well if you're just
standing and if you don't split step.
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Step 3: The Preparation
The first thing you do when you see the ball coming to your
forehand side is that you turn to the side.
The most common mistake is to use your arm a lot to go back;
instead, you should turn to the side, and you should prepare the
racket mostly with your off-hand.
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This should feel like you are pushing and lifting the racket with
your left hand
When you're turning to the side, your right hand is basically resting
on the racket and your left arm is doing all the work preparing.
Another common mistake you might make in this preparation
phase is that you might think too much about preparing the racket
"back".
So, don't imagine it like that. Just think that you will prepare to the
side.
The rest will just happen during the stroke as you step towards the
ball and turn the body more.
When you prepare correctly holding the semi-western grip, then
the racket face and your non-dominant hand are pointing to the
side.
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Forehand preparation from the side view
The wrist of your hitting hand is just below the height of your
shoulder, and your arm is slightly bent.
Step 4: The Drop
From the preparation phase, you should let the racket drop so that
gravity can assist you with accelerating the racket. In a later
stage of the forward swing, you will start to take over with your
hitting arm.
Remember: if you want to hit an effortless and efficient forehand,
then you want to use laws of physics to your advantage and
make the best of them.
One of them is gravity, and you can use it only if you let go.
Instead of "doing" everything yourself with your arm, you let gravity
help you accelerate the racket initially.
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VERY IMPORTANT: The "drop" is just a term we use in coaching
but it is often taken TOO LITERALLY. The racket doesn't just drop
down, it swings around too because we rotate the body back and
forth. I explain that in the Universal Swing video article.
What I teach and recommend in this phase where you are building
the fundamentals of the forehand technique is that you DON'T
copy the tennis pros and how they drop the racket.
Most of them drop the racket with the face pointing down where
they completely relax the wrist before accelerating forward.
Roger Federer and many other pros drop the racket with the face
pointing to the ground
This is an advanced method of accelerating the racket head. While
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you can learn it, it is very unlikely that you will be able to control
your shots.
You will most likely be late on the forehand and hit most of them
very inaccurately.
That's because the racket head will flip close to 180 degrees in a
very short time, just a few hundredths of a second before you
make contact.
Please check the comparison of the forehand drop techniques
between Roger Federer and Simona Halep and why it's so difficult
to apply the "face down" drop technique that Roger uses and why I
don't recommend it to recreational tennis players.
11 of 25 Simona Halep forehand drop on the edge vs Roger Federer drop
on the face of the racket
While I can demonstrate this forehand flip technique, I find it very
difficult to control my shots.
I am probably a 5.5 NTRP level, yet I don't use that technique.
Rather, my forehand technique is much simpler, which allows me
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more margin of error and gives me much higher consistency and
accuracy.
The key to this technique is that you drop the racket in the
direction of the back edge.
12 of 25 Juan Martin Del Potro drops the racket "on the edge" which is a
simpler yet still very effective technique
(Image credit: Both images from above have been taken from the
videos of the Tennis Unleashed Youtube channel which I highly
recommend if you're into slow motion videos of the pros and
expert advice of coach Jason Frausto.)
In other words, you simply let your wrist turn backwards, almost
like you are waving.
When you do that, your wrist will be almost laid back (it will fully lay
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back in the next step!) and it will fall into the exact position in
relation to the forearm that it has to be when you make contact
with the ball.
Therefore, you don't have to "find" this laid-back wrist position just
a split second before contact � and possibly miss it. Your wrist will
get into a very stable position early in the swing and simplify the
stroke for you.
I drop the racket head in the direction of the edge and then
smoothly accelerate forward
The important part in this drop-on-the-edge technique is that, as
soon as your wrist starts turning, you let the racket drop fully and
then you gradually take over and accelerate it.
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If you have a hitch or a pause in your drop where the wrist will stay
still for a split second, then you won't feel the real benefit of this
technique because it works only if the whole forehand stroke is
executed in a continuous manner.
Once you master this technique of dropping the racket on the edge
and hitting consistent forehands, your forehand technique may
simply evolve through repetition � and not through conscious
mechanical teaching � into a flip technique that the pros use.
Again, I have played for 30 years at quite a high recreational level,
yet my forehand has never evolved into that technique. As such, I
have strong reservations about the pro technique used by
recreational tennis players.
We should use simple and effective techniques because that's
what we are capable of doing based on the amount of training we
invest into our tennis game.
Del Potro and many other pros (especially women) are examples
of how a more simple forehand drop technique still works at the
high level of tennis and therefore it can work for you too.
Step 5: The Acceleration
You've gone through the preparation and the tipping point, and
you've released the racket on the edge.
Now gravity is taking over. It's starting to accelerate the racket.
We come to the next phase where the acceleration of the racket
starts.
The way the racket starts to accelerate or your arm starts to move
forward is that it first has to lag a little bit.
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What needs to happen here is that your hips need to start to
rotate first, when your arm is starting to drop.
Simply imagine your hips turning 90 degrees for now in this
fundamental stage of building the forehand.
In most cases, your hips won't rotate that much before contact, but
you need to exaggerate the movement for you to feel it.
If, while your hips are rotating, you keep a relatively loose arm
(since you are just letting it fall in the drop using gravity), then your
arm will lag a bit.
In this fundamental phase, I don't recommend you focus on
lagging the arm much.
However, I do recommend that you become aware of the wrist
lag.
That creates a certain stretch effect in the forearm which helps
us accelerate the racket head into the ball very effortlessly.
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The wrist will fall back and lag if you rotate your hips forward while
dropping the racket
It's very important to understand that, when the racket head lags
and the wrist is fully laid back, this happens by itself.
We don't "do" that by taking the racket back and flexing our wrist. It
happens because we have a relatively loose wrist and we are
rotating our body towards the ball; therefore, the racket falls
behind � it lags.
That's why I teach dropping the racket on the edge (in the previous
step).
It prepares the wrist in the right position so that, when the body
starts to turn forward, the wrist will fall exactly into the right
position for the contact of the ball in relation to the forearm.
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The racket lag that you see happened by itself � I didn't "do" it. I let
it happen.
The result is that you will not be confused intellectually or feel-wise
about how the wrist must be.
It will simply fall into place exactly how it should be to give you
power (through the stretch effect) and control (through being stable
as it's fully laid back).
Step 6: The Swing Path
Now that the racket is accelerating forward, we need to steer it into
the correct swing path that will help us control the ball well.
The swing path is a straight line before and after contact.
The reason we need to swing in a straight line for a part of our
swing is that we cannot perfectly time the ball.
If we keep swinging in a circular motion and we mistime the
forehand by just a few hundredths of a second, we will hit the ball
with a slightly different racket angle.
And just a small change in the racket angle at contact creates a
very big change in where the ball will land on the other side of the
court.
By swinging in a straight line, we ensure that the racket head is
directing the ball towards our intended target even if we hit the ball
slightly too early or slightly too late.
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One way to describe this swing path is to imagine more of a
bowling motion rather than a discus throw motion that typically
happens when you imagine a circular path.
The forehand swing path is very similar to a bowling motion
To get the feel for the bowling motion, you can simply take a few
tennis balls and bowl them towards a target.
After 20 or so repetitions, take your racket and see if you can
implement this feeling of bowling into your swing.
Important: The bowling motion is the fundamental swing path
of the forehand as it helps us feel the effect of the gravity that
helped us accelerate the racket and it allows us to play
consistently and accurately.
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The fundamental forehand swing path that we want to develop first
is more downwards initially
It also happens quite naturally when we are receiving a relatively
low ball where we can swing in a more downwards motion.
But when you receive a higher ball, you will have to adjust your
swing, which will be more horizontal and actually closer to a discus
throw.
How the swing adjusts to a higher contact point 4/21/2021, 3:57 PM
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Keep in mind that that is a variation of the fundamental forehand
swing and that it will work well only if you have mastered the
"bowling" swing path first.
If you don't have a good feel of how to drop the racket with the
help of gravity and swing it effortlessly, then this more horizontal
swing will feel very stiff and pushy and your forehands won't be hit
effortlessly and with good pace.
Step 7: Contact & Extension
We've now reached the ball in our swing and have to contact the
ball. If we want to apply some control to the ball, we want to spin it
a little bit.
To teach the spin, I prefer to explain it as rolling the ball rather than
brushing the ball, which is most commonly used.
"Brushing" tends to create an incorrect mental image where you're
approaching the ball with your racket, but then you only brush it
with an upwards motion. The ball doesn't get any forward force, so
it ends up short and with no pace.
I prefer the compress & roll approach first, which of course is an
exaggerated way of hitting the ball. You can quickly get the gist of
it and accelerate that movement into the actual swing speed that
you'll use to hit the ball.
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Pressing & Rolling is a better mental image of how to hit a topspin
forehand
I have explained in detail how to learn the compress & roll
topspin technique of the forehand (but it also applies to the
backhand), and I've shared some more advanced drills for
developing topspin with this approach, so just click the links to
learn more.
The Extension
As I've mentioned in the swing path part, we want to swing straight
through the ball to improve the accuracy of our shots.
In this part, after the contact, we usually explain it as extending
after the ball.
You can imagine just following the ball for a bit to develop this
extension. That is a more mechanical approach, but I would also
like to mention the actual cause of extension that happens with
more advanced players.
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22 of 25 Note how Urban and I extend after the contact to guide the ball
where we want
The reason I, for example, extend after the ball is because I am
aiming and guiding the ball towards a certain target I have in mind.
In other words, I have a very clear intention of how and where
I want to play the ball.
This clear intention and my desire to hit the forehand accurately
naturally result in my extending after the ball in the same way as
you would naturally extend your arm forward if you were bowling
the ball and aiming towards a certain target.
The extension happens naturally if you have a clear intention and
you are aiming into a specific target.
I have found in my work with hundreds of recreational tennis
players that they rarely have a clear intention and that they often
don't aim accurately at the moment of contacting the ball.
And that's why they don't extend after the ball and don't execute
this part of the forehand technique correctly.
Having a clear and early intention of what exactly you want to
do with the ball is extremely important for your ability to play
consistently and accurately as it will directly affect your stroke
technique.
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I've explained this in the past in detail, so head over to the #1 Key
For Consistency article to learn more.
Step 8: The Follow-Through
We have been directing the ball and extending through the contact
zone, and now we just need to complete our stroke in the follow-
through.
On the forehand, I teach my players to catch the racket. I
recommend that you work on catching the racket with your left
hand somewhere above your shoulder in this position because,
when you catch the racket, your left arm and your left shoulder will
go out of the way.
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A basic forehand follow-through technique that in time can adjust
to different shots
The most common mistake on the forehand follow-through is that
the left arm just drops dead and the right arm ends up alone in the
follow-through. Then the shoulders tend to fight each other �
they're blocking each other � so the hitting arm cannot easily
swing through the ball.
When we catch the racket, then our shoulders can move freely
through the shot. That helps us generate more power and move
much more efficiently.
I've explained this in more detail in the Forehand Follow-
Through article, so click the link to learn more.
Modern Forehand Technique � Summary
The 8 steps to a modern tennis forehand technique is a method of
developing the fundamentals of the forehand which should be
applicable to all recreational and junior tennis players, especially if
they are struggling with the forehand.
If you are saying that it's different than how most of the pros play,
you're right. But, be realistic in your expectations of what your
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current skill level is.
Consider that these are the most talented people in the world.
They started very young and spent thousands of hours working on
their forehand technique under the supervision of an experienced
coach.
My friend Urban and I play at a very high recreational level of
tennis, yet we don't fully apply the forehand drop and flip
techniques because they are extremely demanding.
Our forehands are excellent even for high level recreational play.
Neither of us has any problems putting opponents under pressure
from the baseline or finishing short balls when we have to.
While this article and its corresponding video above are
extensive, they represent less than 10% of the instruction I
provide in the full Effortless Forehand video course, which
includes more than 4 hours of video instruction.
The Effortless Forehand course shows you various practical drills
that help you develop the forehand techniques described above.
It teaches you how to engage your bigger muscles in the body for
effortless power through drills based on biomechanics, and it
teaches you all the major stances and footwork patterns that allow
you to hit quality forehands from any situation.
If you have any questions or thoughts about developing the
fundamental tennis forehand technique described above, just use
the comments section below.
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