Perfect Blend of Power and Spin

Today’s mission is to find that Perfect Blend of Power and Spin on your forehand.
Players either seem to hit the ball too flat and have trouble controlling the ball. Or hit with
too much spin which slows
thehttps://docs.google.com/forms/d/e/1FAIpQLScgYezAy-sjb12Tz4pHDJpgLCtoW3pj3SM
n25wB_baOW80Z3Q/viewformshot down and robs your forehand of power.

If you are ready to start crushing forehands, let's get started!

Warm Up Perfect Power Technique

Thai Chi Warm Up- I am going to take you step by step on how to hit the perfect
forehand. Do this exercise several times a week. The best part is you can do this
everywhere, even without a racket!

Step 1: Mirror Unit Turn- get set like you are looking into a mirror

Step 2: Double Puppy: Pet the dog with your racket and your non dominant arm

Step 3: Hip Push and Racket Lag: Now push the hip forward into the shot and let the
racket naturally relax back
Step 4: Power Contact Power: Lead up to the tennis ball with the top edge of your racket.
Make sure the strings don’t open on contact.

Step 5: Finish By Catching the Racket Over the Shoulder

LOWER BODY POWER

Driving Range Forehands- Pretend you are a golfer at the driving range and you are
hitting off the tee. Try and hold your finish strong and balanced for 3 seconds with every
hit. Feel the power coming through the hip and toe turn into the ball.

Do a min of 30 reps!!
STEP AROUND Forehands: When you have a chance to really move forward into the
court, it is a great time for the step around forehands.
This is where the back foot finishes as the lead foot. This helps for power and a built in
recovery step.

Give it a go for a min of 30 reps

Open Stance Forehands: When the ball is coming deep and fast it is a great time to hit an
open stance. When the ball is going out wide the open stance also makes a lot of sense.

Practice your movements step by step without a ball and then practice a self feed where
you have to move out to the ball.

Hit 30 open stance reps min.

The Matador Power Forehand: This is an advanced forehand footwork move I bet you
never practiced. You need to start working on it today! So many balls hit right up the
middle are catching off guard.

This drill will put an end to that. Practice moving laterally over to the backhand side and
then hitting a forehand in a semi or full open stance. In a match you will not have time to
step forward into the ball.

Then practice a minimum of 30 hits

Tripod Power Forehands: I know it does not make sense because we don’t have three
legs. But something about this drill reminds me of a tripod stand.

Anyway this drill is a great way to isolate hip power and generate racket speed as well.

Set up like the picture shows and let it rip for 30 shots
Power Spacing Forehands: Most people lose power and control because they crowd the
ball. Set up this drill with a shower towel. You will be on one side and toss the ball to the
opposite side of the towel and hit.

Try your best to stay where you are and hit the ball.

Power Spin Fence Drill: Now work with shadow strokes and then tennis ball on the fence.
Practice using your wrist and forearm to make the ball spin and rotate off the fence.

Do this exercise for about 90 seconds to get the feel of topspin

Power Blend Forehands: Now practice getting that perfect blend of power and spin. The
key is to keep the racket face slightly closed at contact and reaching forward through
contact. If you pull up too soon your ball will go too high over the net.

Agassi said the best tip he was given is to imagine your racket staying on the same plane
6 inches before contact and 6 inches after. I think of that often when hitting and it works
like a charm.

30 reps

Congrats you have completed another successful challenge day!!!