Relaxation and Power Go Together: The Forehand

This article is the first in a series on how relaxation adds power to groundstrokes and serves. In this article, we will discuss the primary elements of relaxation on the topspin forehand.

Relaxation Checkpoint #1: The Ready Position

In the ready position, the non-racket hand is the key to relaxation. Generally speaking, advanced players will simply rest their racket hand on the grip in the topspin forehand position. However, the non-racket hand is supporting the full weight of the racket. Some players are so relaxed (like Roger Federer) that they even twirl their rackets in this position. However, I would propose that while twirling waiting to return serve can help players relax, I would not recommend that players habitually twirl their rackets in the middle of points between each shot.

Relaxation Checkpoint #2: The Set-up

The set-up takes place once you’ve identified that the incoming ball is a forehand. Keep in mind that, generally speaking, the set-up should be completed before the opponent’s ball crosses net. The main issue is to perform the set up primarily with the non-racket hand. Yes, once again, keep your racket hand as relaxed as possible. There are multiple set-up positions that are absolutely fine and fully functional (just look at the compact set-up of Andre Agassi as compared to the large looping set-up of Fernando Gonzalez). Remember, the two purposes of the set-up are to turn the shoulders to be able to freely and quickly move into position and to set the racket consistently into a position that will become the start of what I like to call the “drop and swing”.

Relaxation Checkpoint #3: The Drop

While many players who grew up playing on clay take large and long backswings, most coaches would probably agree that a fairly compact swing has many advantages, not the least of which is a better chance at developing a solid return of serve, along with the ability to better handle hard-hit balls. The size of the drop depends primarily on desired spin. A flatter ball needs less drop since more drop allows for increased brushing and a corresponding amount of topspin.

NOTE: While there will usually be some sort of pause in the set-up position, the “drop” position has absolutely no pause. The photo of this position is just to identify what many call the “double bend” in the arm. However, the motion from the set-up through contact and to follow-through is 100% continuous. In fact, at the most advanced levels, it is not only continuous, the racket head continues to accelerate well past the point of contact. Try thinking of it as dropping the racket to get more “pop” on the ball. In short, “Drop and Pop.”

Relaxation Checkpoint #4: The Contact

In the old days, firming up at contact was the gold standard of coaching tips. Today, even mainstays like this are being challenged. I interviewed about a dozen former touring pros and coaches of competitive players and asked the question about relaxation at three different stages of the topspin forehand groundstroke. Generally speaker, all were in agreement that prior to contact and after contact full relaxation is ideal. Whether to relax fully at the point of contact or to firm up slightly or moderately was the only point of contention. The best advice came from John Yandell, founder of tennisplayer.net who is also a worldclass videographer and tennis researcher. John advises, “Keep the grip as relaxed as possible to generate maximum swing speed while still controlling the ball.” Just remember that ball speed comes from racket speed. And, racket speed is best created from a relaxed arm and grip rather than a vice-like death grip that we all-too-often see at the recreational level of play.

Relaxation Checkpoint #5: The Finish

If you watch slow-motion forehands of the top ten men and women in the world, you’ll see numerous finish positions or follow-throughs. The question that begs to be asked is, “Which way to follow-through is best?” The answer dismays those seeking a single specific response. The answer is that it depends on how much spin is being imparted on the ball, the arc, and also the grip of the player. However, there is one point of agreement. Be as relaxed as possible with little to no grip tension at all.

Summary

So, next time you’re on the court, relax. Just be sure not to also relax your feet, which should be moving light but also intense. Just relax your hands and upper body. You’ll end up with more “pop” on your shots. Your opponents may not like it, but for you it can make tennis more enjoyable than ever.

[Read this PDF document for more information about the Forehand Rotator training tool, which is available from Oncourt Offcourt.]

Joe Dinoffer is a USPTA and PTR Master Professional. Visit his site, Oncourt Offcourt, at www.oncourtoffcourt.com.

Since its inception in 1994, Oncourt Offcourt has become the world’s leading source for hundreds of creative training aids, books and videos for the tennis industry.

For part two of this article series, click here.