This week’s question comes from a visitor to the Australian Open in Melbourne. “Can you suggest one legged balance exercises to improve balance and ball watching similar to what I saw Alcaraz doing at the Australian Open?”
One-legged balance exercises combined with ball-catching are excellent for improving balance, coordination, and focus – all critical elements for high-level tennis performance. Here’s a routine inspired by the type of training you mentioned, often seen in professional players like Carlos Alcaraz:
Single-Leg Balance with Front Toss: Stand on one leg with a partner or coach facing you. Have your partner toss a tennis ball towards you at different heights and angles. Catch the ball and toss it back while maintaining balance on one leg. Switch legs after a set number of catches.
Single-Leg Balance with Lateral Toss: Similar to the front toss, but now the ball is tossed to your left and right, forcing you to stretch and catch while keeping your balance. This helps improve your lateral stability and reaction time.
Single-Leg Balance with Random Toss: In this variation, the ball is thrown randomly in different directions and heights. This unpredictability mimics the quick reactions needed during a match. Catch the ball and return it while balancing on one leg.
Single-Leg Balance with Overhead Toss: Stand on one leg and have your partner throw the ball above your head, forcing you to stretch your arms up to catch it. This variation is particularly good for improving the balance and coordination needed for overhead shots in tennis.
Single-Leg Balance with Bounce and Catch: Have your partner bounce a tennis ball towards you. Catch it on one leg after one bounce. This helps in developing better timing and depth perception.
Blind Toss and Catch: For an advanced challenge, close your eyes while standing on one leg. Have your partner toss you the ball. Rely on your partner’s verbal cue to know when and where to catch the ball. This greatly enhances your spatial awareness and balance.
Single-Leg, Multi-Ball Toss: Increase the difficulty by having your partner toss two balls in quick succession, forcing you to catch one ball and immediately prepare for the next. This not only improves balance but also sharpens focus and hand-eye coordination.
For all these exercises, remember to switch legs to ensure balanced development. Start with shorter sessions and gradually increase the duration as your balance improves. These exercises are not only beneficial for your physical game but also enhance your mental focus and agility on the court.
This week’s question comes from a player at the Seaside Championships. “Isn’t it great to see Nadal is back. He’s such a fierce competitor. My question is, why does Nadal employ a short burst routine as part of his initial match preparation?
It’s no surprise that Nadal, known for his fierce competitiveness, incorporates a scientific approach into his routine. He kicks off his pre-match preparation with a three-minute, dynamic warm-up, a vital component for combating fatigue, reducing stress, and boosting spirits. This routine can work wonders if you’re feeling drained before stepping onto the tennis court.
According to Margaret Rice, a neurosurgery professor at N.Y.U. Grossman School of Medicine, engaging in this brisk activity elevates your heart rate, improving oxygen delivery to both muscles and brain. This surge in energy can leave you feeling more alert, possibly attributed to the release of dopamine triggered by the movement.
Beyond the immediate energy boost, a recent 2022 study involving 25,000 British adults revealed that just three minutes of vigorous daily movement can lead to a decreased risk of mortality and cardiovascular disease.
This research recommends beginning your day with an invigorating warm-up to jumpstart your energy levels. However, it also underscores its versatility, making it suitable for a quick three-minute pick-me-up during any break. Activities like shadow tennis swings, golf swings, boxing, and basketball shots—all designed to engage your major muscle groups—are highly effective.
At the end of those three minutes, take a moment to assess your experience. Is your heart rate elevated? Are you breathing deeply? Do you feel more energized, and has your mood improved?
It’s fantastic to witness Nadal’s return, and we certainly hope he remains injury-free for a while yet.
Competitive tennis revolves around offensive tactics, aiming to exploit your opponent’s weaknesses, mistakes and court positioning.
Most tennis strategies rely on thinking about angles, distances, speeds, and chances of success. The other important aspects are your mental state, being patient, and staying focused even when the match gets intense.
The Tennis Strategies page outlines the fundamental tennis singles, doubles and psychological strategies.
The page is still under construction since each strategy will be explained in detail in the future.
https://www.tenniswhisperer.com/wp-content/uploads/2023/12/ATPICON150.png150150Robhttps://www.tenniswhisperer.com/wp-content/uploads/2023/12/cropped-LOGOWhisperer1024-300x300.pngRob2023-12-26 05:15:532023-12-30 04:18:00Player Profiles Available
The Tennis Whisperer was previously part of the Manly Tennis Centre (MTC), a subdomain of the Manly Lawn Tennis Club.
Following the ownership transfer of the Manly Tennis Centre, MTC has established its own independent website. You can find it here: https://manlytenniscentre.com.au/.
Consequently, the Manly Lawn website has now been revised to incorporate these updates.
The Tennis Whisperer section has relocated to its new digital home at www.tenniswhisperer.com.
Craig O’Shannessy is a well known tennis statistician. He recently republished the stats below in the context of the Australian Open.
Our Tennis Whisperer attempts to explain the WHYs underlining Craig’s stats in simple terms of the three primary skills underpinning every tennis stroke: ball watching, balance and rhythm . [See WHY comments in these brackets].
These are the seven basics of tennis strategy and, as always, they will be the key to winning at this year’s Australian Open.
Lesson 1: Forehands and Backhands
Nine-time Australian Open champion Novak Djokovic has arguably the best backhand in the world. But who cares.
When Djokovic last won the “Happy Slam” in 2021, he struck 98 forehand winners and 45 backhand winners. That’s why you see players running around backhands to hit forehands. They desperately seek to upgrade.
The forehand is the sword. The backhand is the shield. The sword accounts for about two out of every three winners from the back of the court.
Forehand and backhand winners
M/W
Forehand winners
Backhand winners
Men
70 per cent (3228)
30 per cent (1386)
Women
64 per cent (2236)
36 per cent (1247)
[Whisperer: The NADAL VARIATION creates more extreme angles because of the racket position in relation to body.]
Lesson 2: Tennis is a game of errors
The Australian Open features the best players on the planet, who rally back and forth ad nauseam on the practice court with precious few mistakes. Then matches start, and errors flow.
Winners and errors
M/W
Winners
Errors
Men
34 per cent
66 per cent
Women
30 per cent
70 per cent
Winners are rising at Melbourne Park, jumping from 30 per cent for the men in 2015 to 34 per cent last year. In the women’s game, there was a jump from 27 per cent in 2015 to 30 per cent in 2022.
Because errors are so prevalent, it’s much smarter to make opponents uncomfortable and force mistakes than chase winners. Obsess over the bigger pool of points.
[Whisperer: Minimizing errors by staying in the point has always consistently won more points. ]
Lesson 3: Eight ways to force an error
There are actually eight ways to make the opponent uncomfortable and extract an error.
[Whisperer: WHY explained in Where column of the three primary skills in any stroke: ball watching, balance, rhythm—strength is NOT necessarily the key.]
Eight ways to force an error
#
8 ways
Where
1
Consistency
Court: Watching
2
Direction
Court: Balance
3
Depth
Court: Balance
4
Height
Court: Balance
5
Spin
Ball: Watching
6
Power
Ball: Rhythm
7
Court Position
Me: Balance
8
Time
The clock: Rhythm
These eight elements are the holy grail of tennis. If a player hits a shot that contains just one of these eight, such as depth, they will have gained the upper hand in the point.
If their shot includes two or more qualities, such as power and direction, they will be standing inside the baseline hitting with authority when the weak ball comes back.
If they combine three elements – such as height, spin and court position – the ball doesn’t come back.
Lesson 4: Rally length
Winning the short rallies is the best way to walk off court with a victory. The study of rally length started at the 2015 Australian Open and shook the foundations of the sport because of just how many short rallies occur.
Rally length
Shots
Men
Women
0-4
70 per cent
66 per cent
5-8
20 per cent
23 per cent
9+
10 per cent
11 per cent
[Whisperer: Impact of powerful racket technology and advantage to server. Corollary: get into the point as much as possible. Use typical Djokovic/Medvedev strategy of deep returns to put server off balance to nullify server advantage.]
Rally length is predicated on the ball landing in the court, not hitting the strings. So a double fault has a rally length of zero as the ball didn’t land in, and a missed return is a rally length of one as the serve went in and the return was missed.
Seven points out of 10 are contested by players hitting the ball a maximum of two times each (four-shot rallies) in the court.
The data also blew the doors off the myth that winning long rallies equated to winning matches. There are, typically, not enough long rallies to make a difference.
Lesson 5: Mode
The mode simply means the most common value in a data set. We can predict with certainty that the most abundant rally length at this year’s Australian Open will be the same as last year, and the year before that. One shot in the court. No more. No less.
Ask someone which rally length is the most frequent, and the typical answers are from four to eight shots. You can tell them that Novak Djokovic and Andy Murray thought they played more four-shot rallies than anything else. They were very surprised, like all players, that they play more one-shot rallies than any other. That equates to a made serve and a missed return.
2015 Australian Open men: Most common rally lengths
Rally length
Percentage
1 shot
30
3 shots
15
2 shots
10
5 shots
9
4 shots
8
As you can see from the table above, one-shot rallies are incredibly frequent in a match (30 per cent). The next closest rally length is three shots at 15 per cent.
Notice that three-shot rallies occur more than two shots, and five-shot rallies occur more than four shots. That’s because of the halo effect of the serve, or how long the influence of the serve lasts before things become even in a rally.
[To repeat. Whisperer: Impact of powerful racket technology and advantage to server. Corollary: get into the point as much as possible. Use Djokovic /Medvedev strategy of deep returns to nullify server advantage.]
Lesson 6: You win a higher percentage at the net than the baseline
The baseline seems like a safe haven for players, while the net seems a risky place to win points. Nothing could be further from the truth.
The baseline as a safe haven?
M/W
Baseline win percentage
Net win percentage
Men
47
67
Women
48
66
If you rally from the back of the court, you are lucky to win half of your baseline points.
[WHISPERER: Volleys are an ESSENTIAL stroke for any serious tennis player, and particular for junior development, not an afterthought. Moving forward to the net (from GHOSTLINE) wins about two out of three points.]
The net has always been a fun, prosperous place to win points and nothing has changed statistically to think otherwise.
Lesson 7: Serve and Volley works
No tennis strategy has been more maligned and misunderstood than the serve and volley. Pundits say it belongs to another era and is too difficult to employ in today’s game. It’s simply not so.
Serve and volley works
M/W
Played/won
Percentage won
Men
709/1053
67
Women
36/57
63
Both men and women won about two out of three points serving and volleying at last year’s Australian Open.
That is a far superior tactic than serving, staying back and trying to eke out a living from the baseline to hold serve.
[WHISPERER: Enhances probability of winning the point because of the geometry and physics of relative court positions of each player]
00Robhttps://www.tenniswhisperer.com/wp-content/uploads/2023/12/cropped-LOGOWhisperer1024-300x300.pngRob2023-01-16 08:58:522023-01-16 08:58:52Seven Basics of Tennis Strategy | ATP
Too often, the average player’s focus is on their “Hardware” — coordinating muscles to hit the ball. True, for most, just coordinating your body to consistently hit the ball week in and week out is difficult to say the least. It quickly becomes very frustrating when playing in the wind, changing court surfaces or against, what I will call, an awkward opponent. And escalates even faster as we age and our muscles lose strength and coordination.
Our Hardware skills pathway includes three essential skills which underpin any tennis stroke: ball watching, balance and rhythm. The basic Tennis Whisperer program teaches the development of the core supporting muscles to both enhance those skills and prevent injury. As an example, just improving your ability to “really see the ball” rather than merely trying to “watch” it during play can go a long way to improving your consistency — at any age and stage of tennis. These basic skills can be taught or refreshed at any age.
But Hardware is only one part of the equation. Hardware is very much about muscles, joints and physical traits. “Software” is brain perception, action and decision making. Software is what often gives a player a head-start on those who might be physically stronger, quicker or, dare I say, younger! And from time to time, a win against the ‘better hitter’.
Your neural system is the third part of this equation, and in basic terms, connects a player’s “Software” to their “Hardware”.
Software should be view as a “Pyramid”. At its base be more aware of your end of the court: basic court positions when returning serve or covering the net. And the positions change depending on the opponent and the conditions. For the more powerful opponent, it’s better to play further back when returning serve — not only to give yourself a little more time to watch the ball, but more importantly to ensure you’re moving forward into the shot to stay on balance. This is why Nadal, one of the best players in the world, plays so far back to improves his balance by moving forward into each shot.
Moving up the Pyramid, and still at your end of the court, where you stand in the court, particularly in dubs, has a huge impact on your ability to stay in the point. For example, at ANY level of tennis, Tennis Physics means that EIGHTY PERCENT (80%) of shots fall in a two (metre) circle around the middle T of the serve line. Merely standing in that circle guarantees you’ll get a shot at most balls — you might not make the shot but you’ll be in the point.
As the Pyramid narrows, and looking at the opponent’s end of the court, action and decision-making comes to the fore. Your focus is on the Hardware of the opponent. Do they have any “obvious weaknesses” — not just the weaker backhand side but where do they consistently return the ball? Any physical limitations in running down lobs? Are they comfortable hitting volleys or overheads? Are they comfortable moving forward, backwards, sideways? What did you learn from the warm-up? [You didn’t try to win the warm-up, right??]
Even further up the Pyramid, and still at your opponent’s end of the court, your focus is on the opponent’s Software. How can you identify and find a way to exploit their limitations? Where do they stand in the court, to return serve, at the net etc? Do they stand too close to the net and therefore are suckers to a simple lob return? What’s their state of mind at different times of the match? Do they rush under pressure? Consistently miss first serves on game and tie breaker points?? How can you adjust your Software and Hardware to take full advantage of your observations during play??
And lastly, at the very Pyramid Top, and now we are back to your end of the court, what’s your decision-making style to analyze opponents during match play. It’s the rare player who can change their Hardware midpoint to hit a different shot under pressure. Even rarer, the player who can consistently play more than one type of game — to unsettle an opponent and match the conditions. For most of us, suffice to say, it’s better to rely on a simple ritual to prepare to play each point — at least to start out each point standing in the right position and with a calm mind.
Tennis is a great game. And you’ll get so much more enjoyment by NOT leaving your Software on the sidelines. And who knows, perhaps a few more wins.
00Robhttps://www.tenniswhisperer.com/wp-content/uploads/2023/12/cropped-LOGOWhisperer1024-300x300.pngRob2022-12-19 14:08:022022-12-19 14:08:02Tennis Intelligence: It Takes Pyramid Power | ATP
Have you ever experienced hitting an amazing shot when you know it “doesn’t count”?
For me it usually happens on a casual swing at a serve that landed a foot out – so I call it out and just let’r rip.
No pressure. No expectations.
Amazing how those swings feel so smooth, and yet the result is a booming shot that paints a corner.
Just like hitting in practice, right?
In practice you aren’t concerned with winning or losing so everything is smooth and relaxed.
Effortless.
So why the 180 degree turn around in match play?
It comes down to one ugly word.
Fear.
Now that the shots you’re hitting really “matter” your mind is racing and the feeling of fear takes over:
Fear of embarrassment
Fear of letting down your doubles partner
Fear of disappointing your teammates or coach
Fear of losing to a weaker opponent
Fear of losing your reputation as a player
Unfortunately, most tennis players treat fear as the problem when it’s actually just a symptom.
Once you understand what the root cause of your fear (and how to best manage your particular issue –emphasis added by Tennis Whisperer) is it melts away leaving you free to play your best tennis.
Source: Jorge Capestany, USPTA
00Robhttps://www.tenniswhisperer.com/wp-content/uploads/2023/12/cropped-LOGOWhisperer1024-300x300.pngRob2022-12-16 07:16:102022-12-16 07:16:10Here’s Why You Play WORSE In Matches | ATP
Technique improvements are great, but if you’re in a pattern of losing to lower level players it’s NOT the answer.
A quick story from Olivier in France illustrates that perfectly.
He was able to play at a “9 out of 10” during practice but only a “2 out of 10” during matches, especially against players who were weaker than him.
During one particular match he actually completely lost confidence and feel for his backhand while his opponent floated him weak shot after weak shot.
Here’s how he tried to solve the problem at first:
“I had mostly looked at the technical aspects. I had looked at the internet already because I remember doing some drills and stuff like that because I was really thinking that I needed to find the technical stuff that makes me be more consistent in my tennis. But then I realized, no, what is happening that I lose all this confidence in just a moment, in just a second? So either I fix that and I progress so that I can see that it’s no longer a disaster or I quit and do something else.”
Olivier eventually came to understand a vital truth: if technique execution is good during practice but significantly worse during matches you do NOT have a technique problem.
You have a mental demon problem.
Mental demons cause a wide range of problems for players. Low performance during matches is just one of them but it’s definitely one of the most common.
Here’s how another one of our students describes it:
“I have a regular weekly match with someone I have been playing for many years. Our matches were always competitive but then I started overthinking my shots and forcing changes and he started beating me (badly).
Technique is a fundamental element to tennis success, but becoming fixated on it can cause big drops in match performance!
Source: Jorge Capestany, USPTA
00Robhttps://www.tenniswhisperer.com/wp-content/uploads/2023/12/cropped-LOGOWhisperer1024-300x300.pngRob2022-11-21 07:19:032022-11-21 07:19:03Technique Is NOT The Answer | AskThePro
JANUARY 20, 2020
is perfect hair held by a perfect headband against a pressed polo shirt, Roger Federer walked on to centre court at the Queensland Tennis Centre for his first tournament of 2014 to an adoring crowd.
A real-life glimpse of Federer was enough to transfix even the most casual tennis fan but, on this occasion, if you were in the know, it was his equipment that would have held your attention as much as the tennis God himself.
Federer had broken with a decade of tradition and got himself a new racquet.
The whole of 2013 had been a career low for the Swiss champion. Usually No.1 or No.2 in the world, he’d ended the year ranked sixth. A premature exit from Wimbledon, in the second round, had marked the first time in 36 consecutive grand slams that he had not made a quarter-final. He’d lasted until just the fourth round in the US Open, a tournament he’d won five times before.
These results represented, in the minds of some, the start of a career plateau for the then-32-year-old, with back injuries among the factors blunting his dominance.
But Federer arrested the slide.
He hired a new coach – his childhood hero, six-time grand-slam winner Stefan Edberg. He set about mending his body. And, perhaps less obviously until he appeared on court in Brisbane, he changed his magic wand – the racquet he’d wielded through his rise to tennis legend.
For a certain weekend warrior type of tennis player, changing racquets might offer a seductive solution to a subpar game. After all, it’s easier to spend a few hundred dollars on new equipment than it might be to work on a weak backhand or sluggish legs.
And a change can’t do much harm, right?
At the elite level, there is nowhere to hide. Just as any adjustment in stroke will be identified and perfected so will every variable gram, inch or centimetre in a racquet be scrutinised. The racquet is the player’s key weapon and one with which he or she has a symbiotic relationship. If a change is to be made to this set-up, it will be for good reason. And even an improvement of 1 per cent is a good reason in international tennis.
For Federer, at that moment in Brisbane, the stakes could not have been higher.
More recently, in the lead-up to this year’s Australian Open, eagle-eyed fans might have noticed that Serena Williams has stepped out with a new racquet.
How do stars such as Federer, his on-court arch rival Rafael Nadal and Barty and Williams set up their racquets to boost their games? And how have changes in racquets over the years changed the game itself?
Click here to read more –>
https://www.tenniswhisperer.com/wp-content/uploads/2023/12/ATPICON150-1.png150150Robhttps://www.tenniswhisperer.com/wp-content/uploads/2023/12/cropped-LOGOWhisperer1024-300x300.pngRob2022-01-16 01:28:522024-01-16 01:29:39Sweet spot: how a racquet can make or break a player