How to Play Versus a Steady, Skillful, Defensive Baseline Player

Respect your opponent and the challenges presented by a defensive baseline player. Be patient and mentally prepared for a “grind”. Be resilient and focused. Unless you can hit through the court and overpower your opponent, you will need to draw on all your resources to “work the point” and achieve a positive outcome.
Play high percentage, error free, solid tennis with absolutely no mistakes in the net to start the match. Demonstrate your ability and willingness to keep the ball in play with a high shot threshold. Hit with high margin (net clearance) over the middle part of the net and hit to big targets. Establish rhythm and consistency. As the match progresses, look for other things you can do to take advantage of the vulnerabilities and weaknesses of your opponent.
Be fluid with your stroke mechanics. There are two negative stroke tendencies when playing against a steady player with no pace. One is to overhit and muscle the ball which leads to mistakes. The second is to tighten up and shorten your stroke pattern making it difficult to do anything with the ball. This slows the tempo of play and extends the rally which in turn feeds into the strengths of your opponent. The correct approach is soft hands, extended length and acceleration through the hitting zone and a strong, complete finish with your follow through. Margin should be established with spin.
Generate pace with weight transfer, forward momentum, taking the ball early and by the stroke mechanics mentioned earlier. Command the baseline. Take time away from your opponent by hitting as many balls as possible on or inside the baseline. Move diagonally to cut off the angles when moving wide and always look for opportunities to close and take the ball earlier (on the rise as necessary). The goal is still high margin but now with more applied pressure.
Be active with your feet. Another negative tendency is to get flat with your feet. The slow pace and length of the rally with limited court coverage responding to balls mostly hit to the middle of the court can create a drag on your feet requiring extra motivation to stay alert. It is important to be animated with your feet moving to the ball, in setting up to ensure proper spacing and in recovery after the shot.
Begin the process of moving your opponent and opening the court by targeting the four primary target zones (two deep baseline corners and two short angles as defined by the intersection of the singles sidelines and service line). Set up the point with high net clearance and depth. Hit heavy and deep to the corners cross court as your primary choice (and deep to the middle of court to jam your opponent and take away angles as a secondary choice). Look to get the ball to project (explode) up after the bounce with topspin and the weight of your shots.
Look for opportunities to close out the point with redirection and cross-court angles. When given a weak or short ball or when your opponent is pushed off the court (due to a well-hit serve, penetrating groundstroke or any shot that gets your opponent off balance), take the initiative and attack by redirecting the ball down-the-line or angle the ball sharply cross-court (outside and short on or inside the service line). You can redirect with your forehand or backhand as your outside stroke and when able to run around your backhand (assuming forehand is your strength) with an inside in down-the-line forehand. Likewise, you can hit sharply cross-court with your forehand, backhand or inside out forehand. There are different options when going down-the-line. You can hit through the court with a relatively flat drive (with some shape to the ball to ensure clearance over the high part of the net). You can hit heavy and deep topspin. You can slice the ball short with sidespin to get the ball to bounce low and off the court and you can hit a sharper slice with bite to drive through the court. With cross-court angles, you can hit sharply with heavy, dipping topspin or you can take pace off the ball and finesse the shot with slice. After attacking to the open court with redirection or angle, close into the net following your shot to be able to pounce on the next shot (should there be one) with a mid-court drive, swinging volley, volley or overhead. The same should apply whenever you have your opponent in trouble and stretched out wide to get a shot. When in control and dictating play allow no escape for your opponent to get back into the point.
Drop the ball short with backspin to draw your opponent into the net. Pin your opponent back with depth and the weight of your shots until you get a weaker reply. Move into a position inside the baseline and then draw your opponent into the net with the drop shot. Use disguise and be unpredictable. If your opponent is quick to the ball, hang back and look to conclude the point with a passing shot or lob. If your opponent is late getting up to the ball and is forced to either drop it short or pop it up, move in to attack the next shot on the bounce or before the bounce with a volley or swinging volley (going at your opponent as necessary to test resolve and skill at the net). Most defensive players are comfortable moving laterally (east to west) from the baseline but not as comfortable moving up and back (north and south). Likewise, defensive baseline players are generally not as comfortable with net play so going at your opponent once at the net is reasonable (not heartless) and a smart choice of shots.
Attack short balls by closing into the net. Flatten the ball out or use slice with the approach shot to keep the ball down. Aim down-the-line and deep or chip it on or short of the service line. A well-executed short, angled sliced approach hit with disguise dislodges your opponent from the baseline, opens the court and if retrieved almost always assures a ball up you can then punish with the volley. Follow the line of the ball in closing with all your approach shots with your priority to cover the down-the-line pass. Fully commit to the approach shot with forward momentum. Hesitation tends to leave the ball up making you vulnerable to a well-placed lob or passing shot. Do not necessarily look to hit a winner with your first shot in the sequence. Use the approach to set up your volley or overhead. What you do with the volley depends on your position in relation to the net and the quality of the shot by your opponent. In taking the ball below the net, direct your volley deep or use slice to angle the ball low and out wide (with the expectation for the need to hit one or two other shots to finish the point). If responding to a ball above the net, close as tight as possible and drive or “stick” your volley to the open court or soften your hands and deftly use backspin to drop the ball short with angle to the open court.
Use variety to disrupt rhythm. Vary spin and the degree of spin. Slice as an example can be quite versatile, particularly if executed with disguise and extremely effective in keeping your opponent off balance. Use slice with soft touch as mentioned earlier to draw your opponent in. Use slice to make the ball sit up and not project into the court or stay down after the bounce. Use slice to pull your opponent off the court. Flatten it out to drive through the court. Similarly, vary the degree and arc of trajectory with your topspin strokes. Use topspin for sharp angles. Hit heavy and deep with a high arc of trajectory to push your opponent back and/or require your opponent to take the ball above her strike zone. Other variables to vary include pace, net clearance, depth, bounce height and projection, direction and court position (specifically with the serve return). Defensive players like to get locked in from the baseline absorbing your pace and getting into a rhythm where they feel they cannot miss. Your objective is to mix things up by varying your shot options, patterns and tactics.

How to Counter the Pace and Power of a Big Hitter

Mirror shot trajectory, spin, net clearance and pace of your opponent. If receiving a flat shot with pace and low net clearance, respond with a similar shot with pace. Adhering to this approach with discipline shows resiliency (a willingness to stay in the point) and makes a statement that you will not be overwhelmed by power or aggression. Matching shot for shot and pace to pace can go right for you in two ways. One, your big hitting opponent unable to get an edge in the rallies goes bigger (as one may predict for an aggressive personality) and starts to break down, making more unforced errors. Two, if you can match everything your opponent has to offer and still have reserves to be able to step it up to an even higher level, you can then start going for more and dictate play in your favor. On the negative side, you may find matching shots is not sustainable, in which you will need to look at other options to offset the power and pace of your opponent such as taking pace off the ball and varying spin.
Play high percentage tennis, a basic principle versus all playing styles. Hit over the middle part of the net (using the center strap as a guide). Hit with high margin of net clearance and depth. Maintain shot direction. Aim for big targets. Maintain cross-court patterns following the serve and return. Playing smart, high percentage tennis keeps you in the point and requires your opponent to take more risks, hopefully leading to more errors. There is however a caveat to playing traditional high percentage patterns versus a big hitter. Most big hitters build their game around a big shot such as the forehand groundstroke. A forehand-to-forehand cross-court pattern could feed into the strengths of player with a big forehand. This presents a need to possibly take more risks, going for a shot more difficult to execute sooner in the rally than you would like under normal playing situations to get your opponent moving (and not as set to hit the big shot). It may also require you to look for other shot and pattern options such as hitting to the middle of the court to take away angles.
Be alert. Get ready, read and react (quickly with dynamic balance and active feet) and then respond and recover with purposeful intent. Be focused on taking the ball early, on the rise as necessary holding a court position on or near the baseline. Be prepared also to move forward to attack any short ball. By being more alert not only will you be better able to respond to the pace and power, but you will also be better able to transition to offense when you get a weak reply.
Take pace off the ball with spin. The first three points provide strategies for managing the pace, staying in the rally and potentially drawing errors and perhaps play to your strengths if you can match pace with pace but do little to disrupt rhythm or offset the strengths of your hard-hitting opponent. Big hitters generally feed on pace but can be frustrated by having to generate their own pace or respond to a mix of balls hit with different pace and spin. You can absorb pace by blocking the ball back in play (with little to no spin) which can be effective (particularly with the serve return) if you are able to get the ball deep or short and angled. A better option to take pace off the ball and disrupt rhythm is with slice (underspin and sidespin) and topspin (with a raised arc of trajectory).
Vary the height (net clearance) and the resulting bounce to require your opponent to hit balls below and above his/her strike zone. Getting the ball up against a big hitter may require hitting from a deeper position on the court (to provide more time to get underneath the ball). When hitting from a deeper court position, it is important to get depth and weight behind your shot with heavy topspin (to prevent your opponent from moving in to take the ball in the air with a swinging volley). The best way to keep the ball down is with a hard, biting slice (with a low angle of contact to surface incidence).
Disrupt rhythm by moving your opponent. Utilize full use of the court hitting to the four target zones with short and deep, drop shot and lob, deep corner to corner, cross-court down-the-line redirection and sharp angle patterns. The goal is to not allow your opponent to get comfortable dictating play and the pace of the rally.
Slow or manage the pace of play or tempo of the match. Many big hitters tend to play quickly or prefer to play quickly (particularly when ahead in the score). To counter the big hitter who likes to play fast, slow down the pace of play by being methodical and deliberate. Take all or most of your allotted time in setting up to serve each point. Judiciously go to your towel and consciously walk methodically (slowly) to retrieve balls to buy time. Your goal is to turn the match into a mental grind frustrating your opponent into being rash with no shot tolerance.
Be resolute and resilient. Big hitters tend to be streaky by the nature of their game and willingness to take risks. It is important to hang in there “weather the storm” and be prepared to take advantage to establish or reestablish momentum when your opponent experiences a dip in performance.
Keep the ball in play (as best as possible). Resist the tendency to go for too much. Do everything possible to extend the rally and make your opponent hit one more shot. Be scrappy and run down every shot. Be especially attentive on getting the serve back in play, varying your return position as necessary. Make your opponent work for every point.
Vary the variables in your control (pace, spin, trajectory, net clearance, depth, direction, court position, etc.). There are other things you can try to disrupt rhythm such as taking time away by closing into the net whenever possible but ultimately it is the variety of shots in your arsenal and the variety of different options you can apply (with disguise and unpredictability) that will serve to best disrupt the rhythm and confidence of your opponent. Mixing things up with strategic intent is the best way to stifle a big hitter.

Team Practice Plan – General Outline

Included below is an example of how to structure a team practice for a high school, college or league team.

Dynamic stretching warm-up (preferably conducted individually or as a group prior to the start of practice to maximize hitting time on court). This should include continuous movement patterns to improve flexibility and to prepare player for tennis activity to follow. Examples include squats, walking lunges, walking lunges with twists (trunk rotations), high knee skipping, Frankenstein kicks, etc.
Graduated length warm-up with players with two or more hitting lanes per court – players begin at the service line and progress to the baseline. The emphasis is compatible, manageable pace and tempo, sustained rallies, soft hands, fluid, complete and extended swing patterns and active feet. The goal is to establish rhythm and timing.
Cross-court and down-the-line rally exchanges from the baseline. This should focus on use of the outside stroke with active recovery to the middle of the court and inside-out stroke patterns when working from the ad side of the court (for right handers) and deuce side of the court (for left-handers). The focus is repetition and control of variables (depth, direction, net clearance, trajectory, spin and pace).
Volley to volley exchanges (with cross-court and down-the-line hitting lanes). The focus is initially control and extended rallies without a bounce. Players should work to up the tempo with success. Players can vary starting positions progressively working back in court position. The sequence can also include a cooperative transitional pattern with one player working in from the baseline into the net or both players working in together from the baseline into the net (keeping the ball in play with few if any bounces).
Volley to groundstroke and lob to overhead exchanges (with cross-court and down-the-line hitting lanes). As with all prior hitting drills, the goal is to establish rhythm, timing and tempo.
Serve and serve return work (cross-court hitting lanes) focusing on hitting designated targets. There is an option to play out rallies following the serve and serve return.
Rally Games™ Challenge(s) – Two or more teams of players compete against each other to be the first to accomplish a series of cooperative rally and rally-based exchange and sequence objectives. Players collaborate (interact and work together) as a team to accomplish the rally objectives of the game prior to their opposing team (which also is simultaneously trying to be the first to accomplish the same rally objectives). An example would be the first pair to have each player accomplish a transitional (baseline to net) sequence of hitting an approach shot, two volleys (before the bounce) and an overhead X number of times. One player would stick to the baseline controlling the exchange while the other player closes. After successfully completing the sequence X number of times, players would switch roles.
Competitive Point and Point Situation Games – In point situational play, general rules of play and playing formats are manipulated to place specific demands and expectations on players. Examples include point-situational formats requiring players to close out games when ahead or recover when behind, to execute specific shot combinations and sequential patterns either prior to playing out points, throughout the entirety of a point or at predetermined or non-predetermined times during a match, to increase or slow down the tempo and flow of play and decrease or increase the use of certain shots or shot sequences.
Footwork or conditioning challenge. The goal is to work on complex coordination and movement, dynamic balance, linear/multi-directional speed, strength, endurance or stamina, flexibility, core and shoulder stability and explosive and reactive power. This could include cone, line, ladder and/or sprint drills. This could also include a timed escalating density challenge. The objective of escalating density is to work two opposing or disparate muscle groups with two different exercises or movement patterns (e.g. pushing/pulling, upper body/lower body splits). Each player would alternately match the same number of reps for each exercise for a set block of time (including recovery or rest between sets as necessary). Time blocks generally range from five to 20 minutes. An example (which works well with court logistics) is squats and push-ups. Another option using a medicine ball as a prop is to alternate between wall balls (using the court fence as the wall) and a singles line to singles line footwork shuffle.
Wrap-up. Review practice objectives, accomplishments and needs for improvement. Discuss team values and what it takes to be an ideal team player (work ethic, support of other team players, etc.)

New Year Resolutions

Listed below are 10 resolutions or commitments applicable and beneficial for every tennis player.

I promise to…

Show respect to my opponents by giving 100% of my effort and focus every match, acknowledging their good shots, points, games and matches and accepting their line calls and decisions for which they are responsible for on their side of the court.
Acknowledge my position on the court and not try to hit winners when hitting from a neutral or defensive position. Be prudent and smart and hit with high margin to big targets when defending from a disadvantaged position.
Eliminate or reduce “bad” unforced errors particularly balls hit into the net.
Run down every ball, making every effort to get a racquet on each ball.
Hit my intended service targets, get at least 70% of my first serves in play and develop a reliable, functionally sound, heavy second serve that I can get in all the time (or at least 95% of the time).
Raise my shot threshold to be able to extend the rally as long as necessary to win the point.
Be bold and decisive when presented with an opportunity from an advantageous position to finish the point.
Acknowledge and implement a plan to improve my weaknesses including a commitment to potentially sacrifice results as necessary to effectuate more long-term gain.
Look for every opportunity to play.
Embrace the fun aspects of tennis including the comradeship and shared experiences with friends, joy of hitting, variety of different and creative things you can do with the ball, challenge of competition versus players with diverse strengths, weaknesses, playing styles and personalities, playing at different sites and venues with different playing surfaces and conditions, complex coordination, movement, strength and endurance requirements of the sport, unpredictability and variability of point length and match times and thought process and skill required to construct points and develop and execute a strategic game plan.

Happy New Year!

Pressure Drop

Inspired by the song Pressure Drop by Toots and the Maytals, here are 10 things you can do to drop the pressure on your opponents.

Be relentless with no loose points or lapses in concentration. Be focused and disciplined on every point. Make a commitment to run down everything and convince yourself that if you get a racquet on the ball, it is coming back. Scrap for every point making it difficult for your opponent to get any kind of foothold into the match.
Pressure your opponent with an imposing and powerful serve (the ultimate weapon in your arsenal). Power is definitely an important component for a “big” serve but just as important is your ability to hit targets and vary pace, spin and direction to keep your opponent off-balance and indecisive. Place emphasis on holding your serve. Every time you hold your serve (particularly when serving first in rotation), you apply pressure on your opponent to likewise hold serve to stay in the match.
Exert pressure by playing on or inside the baseline. Take the ball early and on the rise (as necessary). Approach balls hit out wide on the diagonal to cut off angles. Use a positional advantage to take time away and make your opponent rush his/her shots.
Be unpredictable. Modify your position when returning serve. Disorientate the line of vision and depth perception of your opponent by returning serves from a position inside the baseline and others from a position further back. Close into the net with your serves and serve returns. Fall back with others. Manipulate these and other factors you can control (such as spin, pace, depth, direction, net clearance and trajectory) to disrupt rhythm and make your opponent confused and uncertain.
Apply pressure by pouncing and attacking any ball left short and/or hit to the middle of the court. Look to specifically attack second serves (which in many cases provides one of your best opportunities to attack) or any serve you can drive from a position of strength. Look to close as tight to the net as possible with your volleys and use this forward momentum to finish the point with decisive and crisp volleys (affording no chance for your opponent to stay in the point).
Look to take as many shots as possible with your strongest shot. Set up patterns favoring your strongest shot. Look to gain a positional advantage to create opportunities to hit your strongest shot. Use your best shot as a weapon to dictate play.
Be consistent. If your strength is a high shot threshold and an ability to get balls back in play, do everything possible to extend the rally to make your opponent hit one more shot. Play solid, high percentage tennis by hitting with high margin to big targets.
Control the tempo and pace of play. Be strategic and deliberate in the time you take between serves and during changeovers taking more or less time as necessary. Lower net clearance and increase stroke velocity to up rally pace or absorb pace with spin and increase net clearance to lower rally pace.
Control your emotions. Exude confidence and joy. Show no sign of weakness or doubt. Be positive with your self-talk, body language and demeanor.
Manage the score and the risk/reward dynamics. Recognize how to identify and play pivotal points. Learn when to be aggressive and when to lockdown refusing to make a mistake. Be bold and unfaltering when ahead in the score. Be decisive and focused on the process and not the outcome when closing out a game, set and/or match. Fight and dig when behind in the score. Take advantage of the psychological advantage gained and the potential for a momentum swing after saving one or more breakpoints. Learn how to establish and reestablish momentum and how to navigate the natural up and down flows in a match to your benefit.

I say, a pressure drop, oh pressure

Oh yeah, pressure drop, a drop on you

I say, a pressure drop, oh pressure

Oh yeah, pressure drop, a drop on you

Toots and the Maytals, 1968

Tennis Training Theme #10 – Serve and Volley Style of Play

Objective: Learn how to close into the net behind the serve and serve return and in transition from the baseline with the goal of concluding each point with a volley or overhead.

Establish a mentality of constant pressure and attack. Look for every opportunity to close into the net with the goal of concluding the point with a volley or overhead. Maintain a commitment to closing into the net despite setbacks with the understanding the goal is not to win every point but most of the points. Recognize how an aggressive campaign of closing and attacking with every shot disrupts rhythm and exerts pressure on your opponent particularly on key points of a match.
Work on your ability to hit the three key targets and control pace, spin and net clearance with your serve to create an opportunity to move into the net with the serve to conclude the point at the net (or should you stay back, to provide an opportunity to come into the net with an approach shot off of the serve return). Work on your ability to take pace off the ball with spin to afford more time to close into a tighter position at the net for your first volley. Learn how to vary your serve to keep your opponent off balance and unable to gain any advantage with the return.
Work on your footwork and line of approach to the net following the serve and serve return and when closing with an approach shot. Work on your ability to better anticipate and gauge the shot response of your opponent.
Work on executing serve and volley (closing into the net with the serve), delayed serve and volley (delay closing into the net after the serve either to disguise your intent to close or to wait to determine the strength or weakness of the return) patterns. Rehearse serve and approach shot patterns with both your forehand and backhand.
Work on your ability to neutralize the serve with your serve return. Learn how to attack or create opportunities to control the point with your serve return. Learn how to close into the net with the return to conclude the point with a volley or overhead. Work on executing serve return and close into the net, serve return, wait and then close (closing into the net after recognizing serve return will likely elicit a weak reply) and serve return and stay back patterns. Practice hitting your serve return from different positions on the court (on or inside the baseline and progressively further back behind the baseline). Learn how and when to vary the serve return spin, pace, net clearance, trajectory and location to disrupt the rhythm of the server.
Work on your ability to transition from defense to offense. Work on attacking short and mid-court balls. Work on hitting and closing into the net with the shot (approach and volley), hitting and holding your position (or readjusting your position) to take the next shot on the ground if necessary and hitting, waiting and then closing (into the net) patterns. Work also on your ability to close into the net from a baseline position. Learn how to vary spin, pace, net clearance, trajectory and location target for your shots and shot combinations.
Work on your ability to hit your targets with your volleys with emphasis on target accuracy with your first volley. Learn how best to execute your volley and where to place your volley when taking the ball below and above the net height. Learn how to push your opponent back and how to draw your opponent in with your volley(s). Learn how to finish the point with soft and hard angles. Learn how to keep the ball down with your volley forcing your opponent to hit the ball up to your strike zone.
Work on your ability to conclude the point with the overhead. Learn how to extend your range of coverage with your overhead (how to kick back and take deep lobs in the air before the bounce). Learn also how to defend and return lobs that clear your reach.
Learn how to take the ball early not just when at or approaching the net but in your execution of all shots. Learn how to take the ball on the rise, how to cut off angles, play on or inside the baseline and establish forward momentum behind every shot. Learn how to take time away from your opponents by closing, taking the ball early and hitting from a positional advantage on or inside the baseline. Utilize this tactic to rush and disrupt the rhythm of your opponents. Be relentless and committed to moving forward despite errors. As noted earlier, the goal is not to be perfect and win every point but to win most of the points.
Learn how to employ or incorporate serve and volley and serve return and volley tactics not consistently as an overall game plan but strategically and selectively as dictated by the score, in recognition of a specific vulnerability to exploit such as a deep return position by your opponent, as a change of pace to disrupt rhythm, to take advantage of unique playing conditions such as a strong headwind when serving, etc.

Tennis Training Theme #10 – Defensive Baseline Style of Play

Objective

Learn how to extend the point and successfully defend from the baseline with the goal to frustrate and wear down your opponent.

Develop a high shot tolerance (a willingness to hit as many shots as necessary to break down your opponent and win the point). Do everything possible to make your opponent hit one more shot.
Work on your ability to extend the point but raising the height of your ball with a high margin of net clearance. Establish a “must” goal of not making any mistakes in the net. Learn how to utilize lobs and semi-lobs to recover back into position when pressed to retrieve a difficult shot.
Work on your footwork and fitness to be able to run down every shot.
Develop your “hands” and improvisational skills to be able to manipulate the angle of the racquet face to retrieve difficult shots with control of direction and trajectory. Work to develop “soft” hands and the ability to make subtle and quick adjustments with your grip.
Work on your depth and the margin established by depth. Develop the ability to consistently hit past the service line (preferably having the ball bounce midway between the service line and the baseline). Work predominantly to the middle of the court (middle 1/3 of the court).
Learn how to control the pace to your preferred tempo and rhythm. Work on maintaining a manageable pace. Learn how to take pace off the ball (with spin) when the tempo of the rally starts getting too fast and unsustainable.
Work on your ability to stay in a point by maintaining the direction and angle of each shot. Learn how to maintain direction by hitting over the middle part of the net (using the center strap as reference). Improve consistency by hitting to big targets. Make sure to create margin and not force a mistake out wide of the sideline when redirecting a shot down-the-line. With down-the-line redirection, account for the difference in net height and establish a hitting line that has the ball clearing the opposing baseline at a perpendicular angle.
Work on getting your first serve in play. Target to be able to maintain a 1^st serve percentage of 75% or higher. Consistently getting the first serve in play helps to maintain your rhythm for the ensuing rallies and point exchanges and supports a game plan for consistency, depth and your ability to “grind.” Equally important, in singles work on getting your return of serve back in play preferably deep to the middle of the court or cross-court (maintaining the direction of the serve). Target to get 80% or more 1^st serves back in play and 90% or more of 2^nd serves back in play.
Learn how to vary spin, depth, net clearance, and trajectory to disrupt the rhythm of your opponent. Learn how to manipulate these control variables to get balls outside the strike zone of your opponent. With an inability to establish rhythm, your opponent will hopefully get unsettled and tentative which in turn, should help in your goal to slow down the pace and extend the average length of each rally.
Work on managing the flow and tempo of the match. Be methodical and deliberate in your preparation before the start of each point with an established ritual prior to serving and receiving. Learn how to slow down the pace of play and the general flow to the match. Establish a strategy to make play a match of attrition with long, extended rallies (favoring your style of play) and/or frustrating your opponent into making mistakes by going for too much too soon in the rally. Work also on your mental fortitude, resoluteness, stamina and commitment to stay in the rally and make your opponent work for every point. Work on your ability to stay engaged each point with no mental lapses and no free points given away to your opponent.

Tennis Training Theme #9 – Aggressive Baseline Style of Play

Objective

Learn how to dictate play with an aggressive baseline style of play.

Learn how to control the baseline. Work the point to hit most of your groundstrokes on or just inside the baseline. Learn how to take the ball early always looking to move forward. Work on your ability to hit the ball on the rise to maintain a strong court position. Learn how to use your position on the court to take time away from your opponent.
Work on your ability to generate pace and hit penetrating shots through the court. Learn also how to absorb and vary pace with spin as necessary.
Work on your ability to raise the height of your ball and hit with depth and topspin to push your opponent back and in turn, establish or reestablish a positional advantage on the court.
Work on your ability to close after opening the court to finish the point with a volley, swinging volley, mid-court groundstroke drive or overhead. Learn how to anticipate when your opponent is likely to hit a short ball or hit a ball up affording you the opportunity to move in to capitalize. Work on your ability to not allow your opponent time to recover after each exchange of shots.
Work on your footwork, court coverage and positioning to cover the baseline. Learn how to take the most direct, forward line to the ball. Learn how to run around your forehand to hit inside/out forehand drives with angle and/or depth and inside/in forehand drives for depth.
Work on your ability to hit targets with your serve to set up opportunities to finish the point with one more shot. Learn how to execute different serve first-strike patterns.
Work on your ability to hit targets with your serve return to set up opportunities to finish the point with one more shot. Learn how to execute different serve return first-strike patterns.
Work on your ability to hit all four key targets (two deep, corner and two short, angle targets) with your groundstrokes and volleys. Learn how to execute cross-court and down-the-line patterns hitting to these four targets to create openings and opportunities to successfully conclude the point. Focus on your ability to open the court with redirection and angles.
Work on your intensity and focus and your ability to sustain a relentless attack from the baseline with controlled aggression. Controlled aggression requires looking to maintain advantage by systematic, sustained pressure not by looking to end every point with a quick strike. Controlled aggression requires hitting with acceleration and length, hitting with heavy spin as necessary for margin, hitting to big primarily cross-court targets and hitting over the middle of the net. At the same time, it requires being bold and decisive and going for a shot to end the point when given the right opportunity.
Learn how to exude confidence and how to establish command with your on-court presence. Appear bold and decisive in your demeanor in alignment with your on-court aggressive baseline style of play. Learn how to bolster confidence with positive self-talk and body language. Learn how to control the tempo of a match to apply perceived pressure on your opponent by managing the pace of play. Be deliberate but tactical in how much time you take to start each point with your serve with the goal of dictating the flow of the match on your terms.

Tennis Training Theme #8 – Psychological and Mental Training

Objective

Develop a strong sense of conviction and purpose and an unwavering commitment to excellence on and off the court. Learn how to control and manage your emotions. Develop an on-court presence and command of your faculties. Learn how to be mentally tough in match play competition.

Develop control and regulation of your emotions.
Develop self-awareness, an understanding of your strengths, weaknesses and natural responses under pressure.
Learn how to manage and control your thoughts. Learn how to remain positive and stay in the present.
Develop intrinsic motivation with a desire to succeed and achieve. Develop autonomy and self-reliance. Do not rely or depend on feedback from others for motivation.
Learn how to set specific, realistic, attainable and process (versus outcome) based goals.
Work on your self-belief, confidence and self-esteem. Learn how to use self-talk and body language to bolster your confidence. Learn how to portray a strong and confident image to your opponent (even if you must fake it).
Develop a high work ethic. Always look for continuous improvement in the pursuit of excellence. Establish a drive to succeed. Develop resiliency and an ability to stay on task.
Work on your concentration and focus. Establish set routines and rituals to stay engaged and focused. Control the tempo of play by managing time between points and your ritual prior to serving. Learn how to cope and maintain focus and intensity under the pressure of competition.
Establish accountability for your actions and performance. Establish and maintain a commitment to the highest standards for excellence. Acknowledge your mistakes. Accept the bad with the good. Recognize what you do well and what you need to do to get better. Appreciate the process of development and growth and the requirement not to take short cuts. Respect your opponents and the things your opponents do well (particularly the things your opponents do to disrupt your rhythm).
Develop court awareness and presence. Learn how to stay engaged and present for each point. Follow and adapt to flow and momentum changes, recognizing pivotal moments in a match. Develop an awareness of your position on the court in relation to the ball and the position of your opponent and the options available to you based on this position. Develop an awareness of the score, playing conditions, condition of your opponent, strategic necessities and the key points in a match where you need to be bold and decisive or solid and steady.

Tennis Training Theme #7 – Tennis Conditioning

Objective

Develop a fitness conditioning program to improve complex coordination and movement, dynamic balance, linear/multi-directional speed, strength, endurance or stamina, flexibility, core and shoulder stability and explosive and reactive power.

For all components of your program, look to include tennis-specific exercises with comparable work intervals and work-to-rest ratios.
Work on exercises to stabilize and strengthen the core. Work on your ability to maintain core stability and muscle integrity in execution of all strokes.
Include exercises to build foundational leg (lower body) strength and exercises to build explosive power in the legs to enhance ground force (push-off) in the first kinetic chain link.
Work on movement patterns to improve dynamic balance, coordination and agility. Include movement patterns to develop speed and quickness (particularly in the first step to the ball), acceleration and deceleration. Include adaptive and reactive movement patterns to simulate the variability of play.
Include vertical-based extended kinetic chain (whole body movement) and fascial line exercises to improve ground force transmission of power and synchronization between muscle groups for all strokes.
Include exercises to address flexibility and range of motion to improve efficiency of movement, enhance stroke production and prevent injuries.
Commit time for unilateral (both contralateral and ipsilateral)/offset, anti-rotation, torsional buttressing and rotational force patterns and exercises to correct strength imbalances and increase core stability, strength and dynamic balance. Include other applicable exercises to address imbalances in the muscle length tension relationship (inherent in the nature of the game with one-arm dominance and the requirement for a lower center of gravity).
Include in your program steady-state and interval-based cardio training to improve stamina and endurance.
On a more daily basis include static, myofascial (with foam roller or ball), proprioceptive neuromuscular facilitation (PNF) hold-relax, contract-relax and/or hold-relax with agonist contraction and/or active isolated stretching (AIS) exercises.
Establish training blocks to systematically vary training volume, intensity and complexity based on your goals and priorities.