Tennis offers rewarding hours of entertainment, exercise and recreation.  Now I wish to share with you some of my experiences.  All you first need is a racket, a few old tennis balls and a sense of adventure.

There are three ways to improve your game:

* Observing good technique by observing players who are graceful and consistent
* Backboard or partner to practice your shots
* Playing games and or matches

Anyone can learn tennis. This site will not only show you to best execute the basic shots but incorporate valuable tactics at the same time. Besides learning how to hit the play it just as important to understand strategic play. As I have told countless numbers of my students, “in worst case you can teach, in the best case, you will play.”

You will find that I have also include in this guide numerous ways to increase your tennis skills:

1) how to toss and hit 2) where to make visual contact 3) where to target your shots 4) other specific exercises to improve your technique 5) mental skills building.

Also there are the ABC’s of learning how to play.  I emphasize

A) back swing

B) contact point with the ball and

C) follow-through.

Have fun with this wonderful recreational game for life and about life. May you enjoy many wonderful moments playing.   Also may you fully benefit from this wholesome game.  Learn, lob, laugh, walk, dance,  run, serve, volley, drop shot, smash, half volley and rally.  Many happy returns with your tennis!

In 1986, I won a perfect set playing with  Pauline playing against a dear friend the Pro at Edgemoor Club.

What is concentrating in tennis? For me it is a practice of bring grace to the entire bodily/mental experience of playing the game. The mind becomes quiet and the body listens, observes and respond to the ball.  This comes about through hours of practice and targeting one’s shots to exact spots on the court.

Concentration also allows me to focus.  Just as a camera lens I develop a process to be with and listen to my tennis sense, or a clearer focus understanding of my shot situation.  Many hours of practice has resulted in me in tapping this body sense.

For example when I pay close attention to my exhaling on my shot this invites deeper relaxation when I learn how to better focus my mind.

As I practice hitting a tennis ball I learn how to deepen, quiet and meditate to sound of the ball coming off the strings.  The more I help relax the more I can become sensitive to feeling my shots and directing them to their destination.  Then I can “drop down,” gently focusing at a “visceral” level to a target process of placing the ball in a high percentage area that troubles my opponent.

Concentrating is a felt sense I instruct my younger students as rock climbing.  A mindful process of being alert and awake to what will happen in the next moment with this imagine metaphorical process of what it feels like just now.

The key is that my concentration sense itself is always primary putting you into a zone.  I become the shot.  A Rod Laver forehand cross court or a John McEnroe backhand half volley drop shot- adjusting or replacing the handle until the fit is optimal. You know you’ve got a right fit when the felt sense itself gives a little shift, a kind of easing or opening, a sense of being truly recognized—like before serving seeing yourself hit an ace then making this visualization a reality..

Greater attention comes to your tennis game, when your center in the body.  Through greater concentration I explore how to be more playful, exploring, and creative inquiry to working on my form and follow-through with each stroke.  Training the “tennis mind” we learn to “go into” positive stroke visualizations of how to precisely hit the shot.   Also this creates a more a way of lessening distractions, doubt and other counter productive thoughts.

Developing greater concentration come from more skillful mental exercising. Cultivating increased attention to playing tennis also creates a wonderful sense of being. This practice both unfolds a greater understanding and shifts me to play a more aware game.  In turn concentration can resolve aspects of your game that feel stuck, creating forward movement. Increase awakening from moment to moment tennis play allows me to be will both relaxed and alert.  Finally, concentrating on how to elevating my game improves both my tennis in all aspects of my life.

Good health and wellness are interconnected. Health care is this world’s largest spiraling cost and America ’s future is dependent on wellness programs.  Tennis provides regular physical activity that stimulates mental well being, fitness and wholesome play.  Tennis a game for people of all types, ages and abilities and requires a tennis racket and ball.  I have played tennis with 4 years olds to 90 year old enthusiasts.  Also tennis is game where people of all colors, handicaps, shapes, and income levels can come together and share in this enjoyable recreation.

Tennis has always got me through some pretty bad situations.  In 1989 when I was working as a Recycling Manager in Southampton , New York I had a van with 16 people hit me head on!  Because of my training in tennis I was able to play five months after having my knees, ankle, serving shoulder, nose broken and severed tendons on my tennis hand. I truly learned more about tennis playing with my walking cast and other hand.

Tennis forced me to manage my own wellness care.   Wellness is the greatest single investment I can make.

The Ancient Greeks where right about working on both a sound mind and body results in well being.  Whether it is watching what I eat and eating plenty of fruits, vegetables and grains.  I get plenty of sleep and stop drinking alcohol and use other stimulants to a minimum except sometimes dark chocolate.  I take care of my skin wearing long sleeve sunscreen shirts and get regular skin exams.  I brush my teeth and floss and get twice a year dental check ups and once a year physical.  Everyday I try at least walk a half an hour and cross train with a variety of exercises and yard work.  When driving, I fasten my safety belts and observe the speed limit.   The key for me is mindfulness.  I meditate everyday even if it is for several minutes.  Keeping healthy is my intention and I pay attention to my wellness.

Championship tennis for me is about lifestyle philosophy of good diet, exercise, stress reduction and other skillful means.  Skillful means is simply defined as what is of benefit. The game is about preventing injury and taking care of oneself to achieve one’s best.  Tennis helps me integrate. It develops vitality through practicing sound techniques while strengthening greater self confidence.  This game is about having the time of my life sharpening my agility and longevity with a focus on grace.

Tennis is a game about well being.  I best teach when I concentrate on the learning process and to let go of outcome.  I think there is a reason why the last two sentences in Rudyard Kipling’s poem, “If” is displayed overhead as players walk on Center Courte at Wimbledon ;

If you can dream- and not make dreams your master; If you can think-and not make thoughts your aim; If you can meet with Triumph and Disaster And treat those two impostors just the same;

Since our mind and body are inseparable developing healthy habits for both are essential. Science proves this mind-body connection.  There is link to cardiovascular illness, cancer and negative emotions as with other unwholesome mental states. Another thing I find is many of students hold their breath when the miss their shot.   I call this anaerobic tennis. Just getting my students to breathe more like I do when I do my morning yoga greatly increases my energy flow.

Tennis has taught me to be calmer: lessening my stress and blood pressure.  I use good humor as good medicine since the sprain of the brain and de’agony of de’feet are all aspects of not taking things too serious.  I focus on mirth when I teach because suffering is highly overrated.  When I relax my students also can.  Having fun is my aim and it may lessen future strokes and heart attacks.  Just a simple exercise of getting my students to quiet their minds and listen to their hearts does wonders.

Tennis is a game for life and about life.  Let’s champion this game with wellness preventing illness.  Disease is when we are not at ease.  Relax! I teach to live, laugh and lob. Enjoy your tennis-for the health and wellness of it!

At the net you catch the ball and follow through.

There are three basic actions involved in hitting a tennis ball:  (1) swinging, (2) throwing and (3) catching.  These three basic actions produce three main types of tennis stroke and variations.

The swinging action is used to produce ground strokes, the strokes used to hit the ball after it has struck the ground and usually played from the back court during rallies or when returning the serve.

The overarm throwing action is used to propel the racket against the ball to produce the serve or overhead when the ball is tossed in the air and struck over the head.  The catching action is used to produce the volley or stroke applied to a ball before it bounces and usually played closed to the net.

Developing consistent and effortless stroke-making is the basis of good tennis.  The three main types of stroke will now be fully described in latter articles. The expression “different strokes for different folks” is applicable to the how you may proceed.

Three additional factors will be indicators of your mastery: comfort; consistency; and control.

In working to develop your stroke allow the palm of your hand or the butt of the racket handle to be cocked back instead of taking a big swing.   Starting off when you first play it is good to hit short court or on the middle line of the court so you can warm up and develop your timing.  Easy simple swings low to high catching the ball right after it bounces in optimal.  This is called half volleying even though your allowing the ball to hit the ground.

This simple exercise can be valuable for not just your ground strokes (forehands and backhands) but also sharpening your serve return skills.

Three things you can work on.  1)  Taking your racket back low with your racket grip leading your stroke.  2)  Developing exactly where you contact point is so you may hit the ball in the center of your racket strings. 3) Following through as it you were throwing your racket to the exact target or place you wish the ball to go.

The simpler your swing the greater chance for success. So work on a shorter back swing, exact contact point and defined follow through to achieve higher percent shot making.

A straight toss is critical for serving

Serve

Many say the serve is the most important stroke in tennis which probably explains why the serving pose appears on many  tennis trophies.  The serve is the only stroke in which is not a return and requires little footwork.

Similar throwing ball, the back scratching position in which the racket holding elbow points up as high as possible to insure maximum reach and leverage.

The basic serve stance, the feet are aligned, shoulder-width, towards the target area with the toe of the front foot pointing towards the net post. Standing within several feet of the center mark, the server bounces the ball down where the ball would land (in a straight line above if it was not hit) roughly about one foot in front of the forward foot at 45 degree. Next the serve looks exactly at the point of contact for the serve ( this assist tossing in a straight line).

Probably the most difficult thing you will learn is how to toss or release the ball, like placing a glass of water on a shelf without spilling. The challenge is when you release the ball so it goes straight up and would comes straight down. The service toss is most critical to the success of the serve. The non-playing arm tosses the ball to so that you the playing arm can fully extend up and meet the ball in the middle of the racket strings.

Placing the serving arm fully up looking to where the racket’s mid point is key so you can develop a visual cue.   Before you toss you may wish to look to this contact point so you exactly direct your toss to this specific place.   It is like drawing a line you can not do it well if you do not look to where your drawing to so look ahead.

A good exercise in learning the serve is for you to take the ball in your serving hand and work on throwing the ball over the net to the opposite or diagonal service box ( the two squares just over the net).  You will see keeping your elbow high you using your wrist to gently break will help you get a more powerful throw.  Also throwing the ball up on a higher angle will provide you with greater distance and chance to clear the net.

Starting out to learn the serve  you may wish to start a the back scratch position and just do a short toss and try to just hit up on the serve so the ball angles high up over the net.  If this is difficult attempt this closer to the net and move back as you develop greater mastery.

Serving offers a wonderful example of eye contact in tennis.  You must not attempt to look where your hitting in tennis since you focus to best execute should be on the contact point.

Two-handed backhand, good for beginners

Backhand

The other ground stroke is called the backhand. Since the point of contact is performed with back of the hand this shot is perform on the opposite side of the body to the forehand. You may use the non-playing hand: to effect the appropriate grip change; to assist in getting the racket back-swing; or some use to also hit the shot with two hands. The suggested grip is called the Continental grip which is located in the middle of the “V” formed by the thumb and forefinger at 11 o’clock for right handers and 2 o’clock for the lefties on the racket handle.

The backhand stroke follows a forehand stroking sequences. The body turns sideways to the net with the feet spread not greater than shoulder width apart. The racket is drawn back by backswing can be best performed with butt of the racket handle (cocking the wrist) point toward the net. I like to get the racket prepared in the lowest position possible since hitting the ball low to high is easier while some accomplish the backhand stroke with a arc- or loop-like back swing motion.

The eyes maintain a steady contact with the oncoming balls to best to align the middle of the racket strings on contact out on the side low and in front of your body.

Again like the forehand the weight transfers from rear to front foot as if you where throwing the racket to your target. The only difference is that you elbow is in and your arm my form a “L” (start your racket long and low).  Greater leverage and control can be fostered when the racket drops below the level of the ball. As the ball approaches, the heel of the hand move from inside the thigh traveling low to high in an inside to outside semi-circle (180 degrees). The more the arm fully extends, pointing toward the target the greater change it will go to that specific destination.

Better form can be accomplished by placing the other hand ( hand without racket if your not hitting with two) down several feet out right behind the racket hand exact spot in which the middle of the racket strings will make contact with the ball. Even greater execution of the backhand will come it the knees, hip and shoulders pivot together fluidly in a motion that greatly resembles the movement of a swivel chair.

The body weight transfer of the backhand stroke is slowed down slightly, so that weight remains on the rear foot long enough for correct ball contact. When players experience a problem with using the body correctly in executing the backhand, I recommend the two-hand stroke to demonstrate the effectiveness of using the knees, hips and shoulders together. However, some players may perfer to hit a one handed backhand with the hands spreading apart.

Again it is up to your own comfort if you hit it with one or two (youngsters sometimes start with two because it may be easier to hold the racket). If you hit a two-handed backhand your non-playing hand rests above the playing hand on the handle for the duration of the stroke. Usually, the playing hand pulls the racket handle through the ball from low to high, inside to outside, semicircular swing. Since the playing arm is closer to the net you may finding it easier to keep your weight on the rear foot until you make contact with the ball low and in front of you.

An example of a world class forehand

Forehand

The forehand ground stroke is hit with the front or palm of the hand facing the oncoming ball.  There are various grips to hit this shot depending on how comfortable you hold the racket handle.  The Eastern grip is more versatile and recommended for flat shots with little ball arc and also used to hit slice or under spin.   While “shaking hands”  with the grip of the racket, the thumb and forefinger form a “V” in the middle of the top plane on the racket handle.

Another popular grip is the Western or so-called “frying pan” grip which is found by picking up the racket flat to the ground so that the middle “V” formed between the the thumb and fore-finger is position on the lower edge of the upper right slant of the racket handle.  The Western grip encourage top spin (forward rotation of the ball) so when the ball lands it kicks up quicker.  The Continential grip is described latter in the discussion of the backhand and ideal to hit volleys with since no grip change is required.

The best grip comes down to your preference of what is most comfortable and can you consistently execute the forehand stroke.

The  forehand stroke begins from a ready position or stance when your facing the net with feet pointing forward not wider than shoulder-width.  By standing with your knees slightly bent, with the body weight balanced on the balls of your feet, and the racket held straight in front of you.

Anticipating the ball coming to your forehand side, the player turns sideways to the net or some people may take a slight turn.  As the turn takes play the backswing can be best performed with butt of the racket handle (cocking the wrist) point toward the net.  I like to get the racket prepared in the lowest position possible since hitting the ball low to high is easier while some accomplish the forehand stroke with a arc- or loop-like back swing motion.

The eyes  maintain a steady contact with the oncoming balls to best to align the middle of the racket strings on contact out on the side low and in front of your body.

The weight transfers from rear  to front foot as if you where throwing the racket to your target.  The only difference is that you elbow is in and your arm my form a “L” (start your racket long and  low).  Greater leverage and control can be fostered when the racket drops below the level of the ball.

As the ball approaches, the heel of the hand move from inside the thigh traveling low to high in an inside to outside semi-circle (180 degrees).  The more the arm fully extends, pointing toward the target the greater change it will go to that specific destination.

Better form can be accomplished by placing the forward hand ( hand without racket) down several feet out pointing toward the exact spot in which the middle of the racket strings will make contact with the ball.  Even greater execution of the forehand will come it the knees, hip and shoulders pivot together fluidly in a motion that greatly resembles the movement of a swivel chair.

One great exercise is  have a friend hold their hand out low and in front of them and you practice having your palm push and slap against that hand to give you sense of how you racket could make contact with the ball.

Finally notice the angle of your racket head when you make contact.  The more the racket face is angled upward the greater chance the ball clears the net.  Practice hitting the ball over another net or past the middle or service line on the court.

When I grew up, Takoma Park was a home of tennis player of all walks, all races, ages, even a disable colleague of my fathers.  I remember one player would come with his rainbow dyed colored balls.  There was a sense of community and sharing that had a tremendous impact on my developmental years.  When I was nine years old I was referred to in a Washington Post Style section article News to ME…Scottie Lanahan, “Tennis for Everyone Is Their Racket” regarding children learning to play tennis.  Tennis is was just beginning to shift from country clubs to public courts

Interestingly, today the politics and money have not fully promoted the message to the public of the opportunities this game for life provides.  Besides the physical exercise, tennis provides a wonderful excuse to meet new people, travel, share stories and incredible benefits tennis provides.

Back in mid 1990’s, I had the honor of taking my mentor’s trophies up to the International Hall of Fame.  For a quarter of a century I have had the honor to work with and become great friends with World Champion Pauline Betz Addie.  Walking in the Tennis Hall of Fame with a huge Forest Hill trophy, I asked the receptionist, “I bought this at a thrift shop.  Is it worth anything?”

The folks at the Hall of Fame we wonderful and game me a personalized tour of the museum.  I got see many of all the magnificent people I have meet, ball boyed and even played exhibitions with.  After this memorable tour I commented to the historian, “You have left out an important part in your collection.  Tennis was not always a game of the selected few.  There are many world champions who grew up playing at public not private facilities.  This museum could celebrate the advent of public tennis revolution.

Tennis is a game the goes beyond the “me” mentality to the “we” mindset to share to a larger segment of people of all walks this game for life.  This is a game for life with many happy returns.  This is a wonderful sport since the more you give it the more it returns back to you just like a backboard

Words cannot begin to describe what debt of gratitude I owe to the game of Tennis.  Some of my fondest memories as a child were when I was chasing a tennis ball around public tennis courts with my brothers and sister.  I first learned this game at Takoma playground, a public recreation center in Washington DC.  My brothers and sister, Dad and I would go there to chase tennis balls when I was first able to walk.  My first thought was what is this all about.  Funny that I still harbor those same feelings about the game

When I grew up, Takoma Park was a home of tennis player of all walks, all races, ages, even a disable colleague of my fathers.  I remember one player would come with his rainbow dyed colored balls.  There was a sense of community and sharing that had a tremendous impact on my developmental years.  When I was nine years old I was referred to in a Washington Post Style section article News to ME…Scottie Lanahan, “Tennis for Everyone Is Their Racket” regarding children learning to play tennis.  Tennis is was just beginning to shift from country clubs to public courts

Interestingly, today the politics and money have not fully promoted the message to the public of the opportunities this game for life provides.  Besides the physical exercise, tennis provides a wonderful excuse to meet new people, travel, share stories and incredible benefits tennis provides.

Back in mid 1990’s, I had the honor of taking my mentor’s trophies up to the International Hall of Fame.  For a quarter of a century I have had the honor to work with and become great friends with World Champion Pauline Betz Addie.  Walking in the Tennis Hall of Fame with a huge Forest Hill trophy, I asked the receptionist, “I bought this at a thrift shop.  Is it worth anything?”

The folks at the Hall of Fame we wonderful and game me a personalized tour of the museum.  I got see many of all the magnificent people I have meet, ball boyed and even played exhibitions with.  After this memorable tour I commented to the historian, “You have left out an important part in your collection.  Tennis was not always a game of the selected few.  There are many world champions who grew up playing at public not private facilities.  This museum could celebrate the advent of public tennis revolution.

Tennis is a game the goes beyond the “me” mentality to the “we” mindset to share to a larger segment of people of all walks this game for life.  This is a game for life with many happy returns.  This is a wonderful sport since the more you give it the more it returns back to you just like a backboard.

Exaggerating Your Mistakes or Learning by Doing the Opposite

Tennis is a game of errors.  We can have fun and learn by exaggerating our mistakes.  Insanity is doing the same thing expecting different results so if you get tired of banging hitting the ball in net all the time then hit it into the back fence.

The ABC’s of Learning the Ground strokes

A)  Back swing -  Why low to high instead of high to low (e.g. put the student close to the net forcing them to hit up).  Low to high!

B)  Contact point -  Try to look where your point of contact is instead of where you wish to land the ball.  Eye on Ball or Ball on Eye!

C)  Follow-through – See what happens when you do not finish at the target.  Have the racket point to where you want the ball to go!

The Importance of Exaggerating in the Groundstrokes in Play

This can be done on a backboard or with a practice partner.

Game 1 – Strengthen the Weakness- Drop and Hit a Backhand instead of the Forehand (or vice versa if backhand is stronger).   Begin every point starting the backhand game.

Game 2 -  Live, Lob and Laugh – How high, and deep can you hit the ball in the court.  Try to keep the ball past the service box game.

Game 3 –  Finesse with Tennis – How soft, slow and short can you hit the ball over the net.  Practice the drop shot, getting it to bounce three times in the service box game

When you exaggerate  your efforts you change you hard wiring or conditioning, Use this skill to better focus on becoming mindful of your errors.  Try to make more tactical errors like hitting the ball too deep unless your trying to drop shot.  Also your create an enjoyable atmosphere where there is fun and laughter.  Since tennis is a game for life you focus on strengthening you errors.  Many happy returns and exaggerateeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeee!

There are three ways to improve your game:

*  Observing good technique (effortless and consistent)

*  Practicing on both a backboard and specific shots

*  Playing

Anyone can learn tennis.  Besides learning how to hit the play it just as important to understand strategic play.  As I have told countless numbers of my students,  ” In worst case you can teach, in the best case, you will play.”

You will find that I have also include in this guide numerous ways to increase your tennis skills:  1) how to toss and hit  2) where to make visual contact 3) where to target your shots 4) other specific exercises to improve your technique  5)  mental skills building.

I will attempt to provide you will fun drills, humorous insights and pleasurable exercises so you can excel.

Tennis has been a major force in my life since I was six years old.  Besides the opportunities, travel, physical exercise, and enjoyment it has provided me and has taught me many invaluable skills.  I have learned how to concentrate, compete, act with grace and have fun.

Tennis has been a guiding light in many dark times.  It has helped me overcome many disasters, depression, loneliness, isolation, and self doubt. These many fears I have learned to better cope and accept due to the skills  I learned from this wonderful game.  In this game of errors the ulitmate challenge is how to best compete with yourself with grace and humility.

From the physical perspective, tennis has always showed me how important keeping my body tuned.  If I would get off track with getting exercise, tennis would be a barometer as to my need to get into better shape.  Even during many serious physical injuries, this great game,  developed the skills to allow me incredible powers of recovery.

At first sight, tennis and I were not a match.  However, thanks to my dad and many others who had patience,  I learned how to hit that two ounce rubber ball over into the court.  Looking back,  I learned how to be my own best teacher since at first no one would play with me.  Luckily, a great backboard close by became the invaluable first step to me playing tennis.   Still, I will return to my “roots” and go to the backboard to polish my skills or get a “mini” workout.

My exposure to great public parks tennis developed my enthusiasm for this game.  Also working with World Champion, Pauline Betz Addie  profoundly influenced on my entire tennis career.  Pauline’s remarkable sensitivity and brilliant instructional approach are due to her inspiring mental perspective of taking the good with the bad.   By assisting this exceptional individual, I hope may share the rewards she has provided me.