Disclosure: I received one Dragonet Swing device free of charge for review. I am not being paid for this review, but I may receive a small commission if you purchase through my link, at no extra cost to you.

Over the years, I have seen many tennis training devices come and go.

Some are gimmicky. Some are mildly useful. And a few actually help players feel something important that is otherwise quite difficult to teach.

The Dragonet Swing falls, in my opinion, into that last category — but only if we understand clearly what it does and what it does not do.

Based on my own testing and also using it with students, I found that its real value is not that it magically teaches the whole stroke.

Its real value is that it can help certain adult recreational tennis players warm up better, swing more freely, create better wrist lag, and learn how to focus energy more efficiently into the shot. 

That distinction matters, because many players buy tennis training aids hoping they will fix everything.

This one will not. But it can still be very useful.

What Is the Dragonet Swing?

The Dragonet Swing is a tennis training tool that is heavier than a normal racket and has a moving internal mass that creates a click when you accelerate it correctly.

It also allows you to adjust weight, balance, and airflow resistance, so you can make it easier for technical work or more demanding for physical work. 

That makes it more versatile than a simple weighted racket trainer.

Still, for me, the key is not the features themselves.

The key is what the device helps the player feel.

The Biggest Benefit: It Helps You Focus Energy Better

The best way I can explain the biggest benefit of this device is with a magnifying glass.

The sun gives off a huge amount of energy, but a leaf or a piece of paper only starts to burn when that energy is focused into a very small area. Tennis strokes work in a very similar way.

Many adult recreational players use plenty of effort, but they do not focus that effort well. They leak energy through the stroke.

They over-rotate, push too much, or stay too tense in the arm and wrist. As a result, they work hard but do not get an efficient ball.   

What makes the Swing interesting is that it can help the player feel where acceleration should happen and how energy should be concentrated more efficiently.

That, to me, is the most innovative part of the device. 

Benefit #1 – A Very Good Warm-Up Tool

The first clear benefit is warm-up.

Even without adding extra weight, the Swing is already heavier than a typical racket. So if you use it before practice or before a match, it activates the muscles in the arm and body more strongly.

Then when you pick up your normal racket, the racket feels lighter and easier to maneuver. 

This is a very practical use.

Many adult players begin hitting while their body is still not fully awake. A slightly heavier object can help switch the body on more effectively.

So purely as a tennis warm-up tool, I think the Swing already has value.

Benefit #2 – It Encourages a Freer Swing

The second benefit is hidden in the name itself.

It is called the Swing. And that is actually a very accurate name.

One of the most common problems I see in adult recreational players is that they do not really swing the arm enough. They are too tense.

They push the racket forward instead of allowing it to swing and accelerate more naturally. This is one reason why strokes often feel forced and why players struggle to create effortless power. 

I already use heavier objects in lessons for exactly this reason. Sometimes I use a pickup tube. Sometimes I have the player hold two rackets.

The principle is always the same: a bit of extra mass helps the player feel the swing better. That is exactly what the Swing can do. 

Because it is heavier, it encourages the arm to move more freely and gives a better feeling of downward acceleration into the shot.

For players who are too stiff and arm-dominant, that is a real benefit.

Benefit #3 – It Can Improve Wrist Lag

This is actually one of my favorite uses of the device, even though it is not emphasized much in the product’s marketing.

Adult players are often too stiff in the wrist and forearm. They hold the racket too tightly, do not allow the wrist to respond naturally, and then lose one of the key contributors to efficient acceleration into the ball. 

The extra weight of the Swing can help here. If you use the device in the right way, it encourages a softer, more natural wrist lag. 

I find this especially useful in small figure-eight style drills, where the player can feel the weight helping the wrist respond instead of locking up.

This can be useful on the forehand, one-handed backhand, and even on the two-handed backhand, where many adults are far too rigid. 

So for me, this is not only a swing trainer. It is also a very good wrist lag trainer.

What the Click Is Really Teaching

The click is what makes the device different.

The moving mass inside the Swing clicks when you accelerate the device correctly. 

If your motion is inefficient, mistimed, or too slow in the wrong part of the swing, it will not click properly. 

This is why I see it as a biofeedback tool.

It gives the player a signal — both audible and physical — about where and when efficient acceleration is happening. That is hard to explain in words.

I can tell a player to “focus energy,” but that phrase is vague until they actually feel it. The Swing makes that feeling much clearer. 

In this sense, it teaches something very valuable:

• not just effort
• but directed effort

Not swinging harder everywhere. Not working more for the sake of working more.

But learning to create a more concentrated burst of acceleration in the right area of the swing.

Can the Swing Help Timing?

Yes — but only if we define timing carefully.

The Swing can help the player become more aware of where the contact point should be in space.

Because the click happens only when acceleration is timed correctly, the player begins to sense where that efficient zone is. Over time, this can create better awareness of where the ball should be intercepted. 

But I would not say it teaches timing in the full sense.

It does not teach reading the ball, spacing, movement, or adjustment steps. It helps more with the internal feel of where the stroke should release and where acceleration should peak.

That is an important distinction.

What the Swing Does Not Do

This is where expectations need to stay realistic.

The device is called the Swing, not "Complete Biomechanical Transformation of the Player".

In a way, the name tells the truth very well. It helps the swing. It does not build the entire stroke from the ground up. 

If a player’s fundamentals are poor — if they do not know how to organize the body, coil and uncoil correctly, stabilize well, and create the stroke from the body first — then this device cannot teach all of that for them.

In fact, if you give it too early to a player who already arms the ball too much, it may simply reinforce that habit. 

So I would not position this as a beginner’s device for forehands and backhands.

I would position it as a refinement tool.

One Warning About Resistance Settings

There is also one practical warning here.

If you set the airflow resistance too high and make the device too difficult to click, then the player may start trying too hard.

Instead of learning smooth, efficient acceleration, the player may start muscling the device simply to force the click.

Then, when they switch back to the racket, they may become over-aggressive and miscalibrated. 

So for most technical work, especially for non-elite players, I would keep the airflow in the easier setting.

That allows the player to learn the feel without turning the exercise into a brute-force task.

Who I Think This Device Is Best For

In my opinion, this device is not for beginners.

If you are below about the 3.0 NTRP level, especially on forehands and backhands, you probably need to build better general stroke organization first.

You need stability, body rotation, and a clearer basic movement pattern before a device like this becomes truly helpful. 

Where I think the Swing becomes useful is for players around 3.5 and above who already have some basic fundamentals in place and now want to refine the quality of the swing itself. 

These players can benefit from:

• better warm-up and activation
• freer swinging
• improved wrist lag
• clearer feel for focused acceleration
• more efficient contact

Higher-level players can also use it as an activation tool before practice or matches, especially with additional weight. 

Final Verdict

Overall, I think the Dragonet Swing is a useful tennis training device for the right type of player.

Its biggest value is not that it teaches the whole stroke.

Its biggest value is that it helps certain players refine the stroke technique.

And that includes some very useful things:

• warming up the body
• encouraging freer arm movement
• improving wrist lag
• teaching a clearer sense of where and how to focus energy into the shot

So if you are an adult recreational player with decent fundamentals already in place, and you want a training aid that helps you refine swing quality and acceleration feel, I think the Swing is worth considering. 

If you are looking for something that will teach the entire stroke from scratch, I would not expect that from this device.

That is not really what it is for. In, fact, as far as I know, no such training tool exists and it never will. The game of tennis is just too complex to be solved by one training aid.

Closing Note

If you are the kind of player who already has the basics in place and now wants to improve the quality of your swing, the Dragonet Swing can be a useful tool.

Just make sure you use it with the right expectations: not as a miracle solution, but as a refinement aid.

The Problem With “Brush Up on the Ball”

When tennis players hear this instruction, they tend to take it literally. 

They understand it as a steep motion on the back of the ball. So what do they do? 

They drop the racket under the ball and then brush it up in a sharp and upward line.

This results in a steep racket path and a stiff and locked wrist; then the contact gets suddenly weak and often the ball doesn’t even make it over the net.

In fact, even though this motion produces a topspin, it’s actually disconnected from the energy of the swing.

So that leads to no penetration, no weight, and no flow. You might generate a decent spin, but the shot will have no power, and it will often land short.

So, you might wonder what actually works?

“Slap and Spin” is the answer!

The actual topspin in tennis is not just a brushing motion; simply said, it’s a slap on an upward path.

Many professional players have a fluid swing and clean contact, and the balls jump off the strings with both speed and spin. 

But they don't get his from brushing steeply forward.

This comes from hitting through the ball while moving the racket on a slightly upward swing path.

Before you can add an effective topspin, you must learn to hit the ball cleanly and effortlessly.

To be able to do that, you need to feel the lag of the wrist and racket, and then you need to let the racket swing freely like a pendulum.

Then you can make a clean and flat contact with relaxed hands and minimal effort.

Remember that from forcing the shot or brushing upward, you don’t get real power.

To perfect your game, you can practice by hitting the ball without moving your legs or shoulders and with no full swings. 

You would be just standing and slapping the ball with your hands, and you’ll be amazed how far the ball can go when the contact is clean.

Once this foundation is in place, then you can use the topspin on top of it without destroying the power.

Watch the above video for the demonstration of clean hitting with very low level of spin.

How We Actually Hit Topspin In Tennis

So the way we hit a groundstroke in tennis that have some spin and yet retains good speed and depth, is that we combine a swinging and slapping the ball with an upwards swing path.

But do note in the image below that my swing path is way more shallow than what "brushing up" concept would have you believe.

The majority of your energy and swing path towards the ball has to have more of a horizontal component which includes the "slap" movement and only a small part of the movement has to have a vertical component when we are hitting from the baseline.

How To Develop Topspin The Right Way

So what can we do to give the player a good feel of the topspin and not use the "brushing up" concept?

I propose the "Press & Roll" drill which I extensively covered in the first video article published on FeelTennis.net.

Here's a shorter version with a few variations:

Drill 1: Press and roll between 2 rackets (forehand only)

Hold a tennis ball between two rackets and press them together.

Use the racket in your non-dominant hand as the "wall" against which you press & roll the ball with the racket in your dominant arm.

After a few "rolls" up and down, pull the racket over the top of the non-dominant arm's racket.

Perform the drill 10-15 times. Then, drop-feed the ball to yourself and hit 10-15 shots.

On each shot, focus on a quick "press and roll," and visualize a high, looping trajectory over the net.

Drill 2: Partner press and roll

For this drill your coach or partner holds their racket out in front of you.

Place a ball against the strings of their racket, and with your racket you will press and roll the ball up and over the strings.

Repeat the drill 10-15 times. Then, have your partner drop-feed the ball to you.

Hit each shot with a more fluid motion, quickly visualizing the press and roll principle as you make contact.

These drills help reinforce the ideal contact point out in front and promote a more fluid, smooth swing. 

This directly counters the common mistake of "brushing up," which causes a short swing and a stiff wrist, preventing you from generating real power.

Do We Need Topspin To Control The Ball?

Short Distances To The Ball - The One Step Patterns

Let’s start with the basics: the footwork is very similar across all strokes if you don’t have to move a lot or if the ball is close to you.

So, you take one step and hit from a neutral stance. This approach is simple and effective on both the forehand and one-handed backhand.

But the forehand has one extra option you can use.

If you prefer an open stance or if you are in a situation where the ball comes to you wider or deeper, you can comfortably play from an open stance.

You can drop down, rotate, and still generate solid power.

That same open stance that is beneficial for the forehand may now feel unstable and off balance on the backhand side, mostly when you are trying to drive through the ball or defend under pressure.

That's why you see skilled tennis players still resort to a neutral one-handed backhand stance even when the ball comes fast at them - you'll see that later in the article.

The Medium Ball: Where Footwork Really Starts to Differ

The medium distance to the ball is the one you will play most of the time especially in singles tennis.

In this situation the ball is flying about 2-4 meters (9 to 12 feet) away from you and you cannot reach it with one step but you also don't have to run to it.

You can manage that distance in two steps and this is where the footwork patterns start to differ.

The forehand and the two-handed backhand have an easy solution since they are both comfortable and powerful in open stance.

Take two steps to the side, stabilize well and uncoil into the shot.

You can see this footwork pattern all the time at the pro level where players are naturally flowing into this movement with no hesitation, especially on the forehand side.

But because the one-handed backhand is more uncomfortable in open stance, we need to find a different footwork pattern to get into a neutral stance.

And that pattern is the shuffle and step in.

This is the fundamental footwork pattern for medium-distance balls on the one-handed backhand; it’s often the one most overlooked by players.

Without that initial quick shuffle — essentially a short sideways push-off — you'll either end up lunging for the ball with poor posture and balance, or you'll try to cram in three steps over a short distance, which wastes time and usually results in hitting the ball late.

It is important to remember the shuffle because if you skip it and try to force the shot, you'll feel unsteady and out of proportion. But with one quick adjustment, a step to the side, everything will align, and you’ll be back in control in no time.

The Wide Ball: Using the “1-2-3” Step Pattern

In a situation when the ball is hit really wide, you will need to cover serious ground; the footwork becomes more athletic and sturdy.

A three-step pattern is used in this case often for both strokes, the forehand and the one-hander. In this case the timing and spacing are crucial, and the technique is mostly the same on both sides.

The three-step pattern is constructed of:

1. Crossover step


2. One more step towards the ball

3. Plant and hit

Are there are any exceptions moving to a really wide ball?

Yes, if the player is tall enough then they can reach almost to the sideline of the court with 2 steps and they will often choose that type of movement and hit an open stance forehand.

But on the backhand side they will likely still opt for the 3-step pattern as that gets them into the neutral stance which gives them better control and power.

Shorter Balls: Identical Patterns, Subtle Preparation

When it comes to shorter balls, the movement is again almost identical for both forehand and one-handed backhand. 

Not preparing early is the biggest mistake you can make in this scenario.

The pattern consists of:

1. Turn and step forward
2. Shuffle
3. Step in and stabilize

Players often make the mistake of running first, which results in turning late and everything feeling rushed, not allowing them to naturally follow the right path of positioning themselves.

This can be resolved with rotating first and starting your upper-body preparation early, which allows your feet to naturally follow into the right position for hitting the ball.

Deep Balls and Moving Back

On the forehand, you're perfectly capable of hitting a heavy, deep ball in an open stance even while moving backwards. 

It comes naturally and easily compared to the one-handed backhand, where hitting a deep ball from an open stance is much more unstable and complicated.

If you can, you’ll want to use a pattern: “back-up-then-step-in.”

In other words, take two steps back to create space, then step in again and play the shot from a neutral stance.

Using this pattern, you get the balance and structure that you need to control the ball even under pressure.

But what if the ball is coming too fast?

If you really have to, yes, you can play an open-stance one-hander. 

But it’s tricky because your timing needs to be perfect and your body control must be excellent. However, keep in mind that it’s not something you want to rely on.

So even if your body control and topspin are good, if there's any time at all, you'll be better off backing up and stepping in, hitting a calm, controlled shot to neutralize the rally rather than trying to make the open-stance one-hander work.

Low, Fast Balls: Controlled, Not Forced

Low, fast incoming balls are not so hard to hit on the forehand, because you simply go down, stay in an open stance, and hit the ball.

Unfortunately, once again, in the one-hander they are incredibly uncomfortable. But there is a solution.

You just step in and play it calmly in a controlled manner. This is a classic situation where less is more, and you gain by staying calm.

If you step in on a fast, low ball, it will result in shortening the distance between you and the ball, which reduces your reaction time. 

And although you will have slightly less time, you will be in a much more stable position.

It’s important that you don’t try to accelerate. Instead, control the shot, neutralize the rally, and calmly get back into position.

One-Handed Backhand Footwork - Summary

Let’s summarize for an easy revision.

• Short balls—footwork is the same on both sides
• Medium balls—forehand: open stance; backhand: shuffle and step in
• Wide balls—both use 1-2-3 pattern; backhand still prefers neutral
• Deep balls—forehand: open; backhand: back up and step in
• Fast low balls—forehand: open; backhand: step in and control

Mastering the one-handed backhand footwork is the key to hitting a clean shot and feeling in control of your overall game. 

Because the smoother you move, the more fluid and effortless your ball-striking will be.

What Is The Core Swagger RSD?

The Core Swagger is a device that is worn like a belt, and the best position for it is low around the pelvis. It gives you vibrating feedback when you engage your core correctly throughout the play.

Unlike negative feedback tools, this device rewards correct movement rather than penalizing incorrect actions, motivating players to activate their core. It rewards you for movements between shots, executing a proper split step, or rotating the hips during groundstrokes.

Key Features

• Biofeedback via Vibration: When worn correctly, the device vibrates in response to dynamic and proper core activation with rewarding signals that motivate continued improvement.
• Adjustable Strap: Simple and easy to put on, designed to be worn low around the pelvis, allowing athletes an effortless attempt to feel the connection between core movement and body control.
• Easy Activation: One simple button activates and deactivates the device. A test split-step or jump confirms it’s working.
• Positive Reinforcement: Instead of punishment and a negative approach, this device buzzes only when the player moves correctly, encouraging active, engaged posture and technique.

How It Works In Practice

Since most of the readers of FeelTennis.net website are adult recreational tennis players as well as coaches and parents of young competitive tennis players, I pointed out three situations that apply directly to you.

1. Encourages Movements Between Shots

Players who tend to freeze after hitting are prompted to stay active because the Core Swagger device encourages movement between shots. 

If the player doesn't move, the Core Swagger will not vibrate as it does not detect enough core activation.

But as the player is encouraged by their coach or they realize themselves that they should actively move between shots, the Core Swagger device will activate and reward that type of movement.

2. Reinforces Split Step Timing

One of the most overlooked elements of good footwork is the split step—an essential movement that should occur just before your opponent makes contact with the ball.

The Core Swagger device provides instant biofeedback (a buzz or vibration) when you execute a proper split step.

This helps reinforce correct timing and reminds players—especially at the recreational level—that consistent split stepping is a key habit for playing more responsive, high-level tennis.

3. Enhances Pelvic / Hip Rotation

Efficient stroke production begins with strong engagement of the hips and pelvis. The Core Swagger device activates when it detects dynamic pelvic rotation, giving players real-time feedback that they're using their core effectively.

While some foundational coaching may be necessary to understand how to rotate the pelvis properly during groundstrokes, once players begin to incorporate that movement correctly, the device rewards them with clear feedback—helping build better habits and more powerful, balanced strokes.

And lastly, as you saw Neil demonstrate in the video above, this device also supports pre-match warmups with hops, lateral shuffles, and rotation drills as it constantly gives players positive feedback when their movements are dynamic and stable.

What It's Not

The Core Swagger does not teach tennis techniques and skills. It is up to the player to exercise and practice drills to perfect his game.

A player could still use poor form and activate the device if the movement is dynamic enough.

For example, you can activate the vibration on the device if you put your leg down fast and hard, if you move too aggressively, or rotate your body too much while moving.

But its strength lies in reinforcing physical engagement, not correcting stroke mechanics.

Pros:

• Reinforces good habits without coach intervention
• Encourages dynamic, athletic movement
• Positive reinforcement makes training more enjoyable
• Especially helpful for players who struggle with footwork or body coordination
• Useful for both warmups and on-court drills
• Includes free biomechanics training course

Cons:

• Doesn’t correct poor stroke mechanics by itself
• May require coach guidance initially to set up and use effectively
• Version 2 is still a couple of years away (solo development)

Pricing & Availability

• Discounted Pre-Order: €249 (down from €299) with free worldwide shipping for FeelTennis subscribers.
• Affiliate Disclosure: Tomaz earns a small commission on purchases made through his link, but this does not influence the objectivity of the review.

Final Verdict

The Core Swagger RSD is a smart, innovative tool that addresses a real gap in athletic training, especially for adult tennis players who struggle with staying engaged during points.

It doesn't correct bad technique nor take the place of coaching, but it does what it says it will, and that is it raises awareness and reinforces appropriate core activation, which is the cornerstone of all athletic movement with a positive outlook.

I highly recommend it for recreational players, coaches, and trainers seeking a hands-on tool to improve movement quality and core engagement in sports.

One-Handed vs Two-Handed Backhand vs Forehand in Open Stance

Of all three types of groundstrokes, the forehand is the most comfortable in open stance. 

That’s because the arms can swing freely, generating a lot of angular momentum— and that’s what makes it easy to produce power.

The next in line when it comes to comfort and easy power in open stance is the two-handed backhand.

It is a much more rotational stroke than the one-handed backhand and since an open stance position encourages a lot of body rotation, we can hit the two-handed backhand also quite well in open stance.

In fact, Serena and Venus Williams were taught from early age to play most of their two-handed backhands in open stance and they dominated the women's tennis at the peak of their careers.

Every pro, whether on ATP or WTA tour is now very skilled at playing two-handed backhands in open stance as they need to play them often since the game is so fast.

But there's something unique about the one-handed backhand's technique - it does not allow as much body rotation as the forehand and the two-handed backhand strokes do.

Therefore the open stance position when hitting a one-handed backhand is much more uncomfortable and it does not give you easy power.

If you do attempt to rotate through like with the forehand or two-handed backhand, then you will likely lose control of your shot as well as losing balance which will cause much longer recovery time for the next shot.

So can you make the best of the one-handed backhand in open stance?

Two Keys to Controlled One-Handed Backhands in Open Stance

Your tactical goal when hitting one-handed backhands in open stance is not maximum power because you are almost certainly in a tough situation; otherwise you would have stepped into a neutral stance.

Therefore your goal is good control of the backhand stroke so that you can hit a quality neutralizing shot and prevent your opponent from pressuring you again.

Key 1: Load the Outside Leg

What does this mean? It means that your main source of power isn’t your shoulder rotation—it’s your outside leg and hip drive.


If you are right-handed, you’ll need to coil into your left leg, stay grounded, and push hard upward and forward.

This will allow you to gain the power to have a cleaner and better shot since you are not rotating your body as much.


But, if you keep your outside leg straight, you lose your strength and domination of your body because then you are just standing straight and you have no push power when you hit.

The shot will come off weak and you will feel disconnected from your body.


Key 2: Stop the Rotation

It’s tempting to let your body turn and rotate when taking the shot, but with the one-hander, that over-rotation leads to errors.

You must stay sideways yet still be open at a 45-degree angle. This is the right position to be able to move your arm and your racket along the proper swing path while you stay in control of your shots.

To control the ball, you need to limit upper body rotations, but you can always let your body rotate and shake it off after contact during recovery.

When To Use Open Stance With One-Handed Backhands?

Let’s be clear: this is not your go-to shot.


The open stance with the one-handed backhand is a tool that is used only when you have to.

You don’t use it when you want to, only if the situation calls for its use. This tool does not hit winners but gets you out of difficult situations.

There are two common scenarios that happen:


1. Defensive Baseline Situations


Let’s say you are in a situation where you’re pulled wide or you don’t have time to set up properly. In this case, stepping in simply isn’t an option.

In that case, "stay open", load your outside leg, then drive upwards and focus on controlling your body rotation while looking to hit the ball clean and aiming deep with a good height above the net.

If you really don't have time to load the leg than focus on good stability of the outside foot as that will also serve as the source of enough power to hit the ball deep if you time it well.

Your goal is not to hit back an offensive shot but a neutralizing one. After that quickly recover and look for ways of turning neutralizing rallies into offense.

2. Return of First Serves


To return a fast first serve, you certainly don’t want to add more speed by stepping into the ball and whacking it hard. Your objective is control of the ball and neutralizing your opponent.

The open stance one-handed backhand is again the right solution; the only difference here is that you can have a bit more forward momentum generated with movement prior to the split step, as that helps you control a fast incoming ball even better.

Final Thoughts

The key to playing tennis well is not to have any weaknesses; that applies to technique as well as to tactics.

The one-handed backhand in open stance is a very useful solution to have in your technical toolbox so that you can use it well when a challenging situation arises. 

It is a very tricky shot and requires much more body and balance control than the forehand or the two-handed backhand.

So next time you feel rushed or pulled wide, don’t panic.

Stay open. Load the leg. Control the swing path and the body rotation.

Let me know in the comments below how this worked for you!

Volley Tips For Improved Timing

One of the most common mistakes players make when they are volleying is taking a backswing, which leads to being late on the ball. 

Your arm is used to going back when the ball is approaching you, trained through hundreds and thousands of forehands and backhands where a backswing is obviously necessary.

However, if you take any kind of backswing, then you will likely hit the ball late. It is important to reprogram this behavior, and here are two exercises that can help with this.

Tip #1 - Catching The Ball

The best way to reprogram your brain away from taking a backswing is to do a little bit of catching beforehand.

When a ball is thrown to you, it is very intuitive to go forwards with your arm; you don’t need any special instruction to move like this when you’re catching.

Even if the ball comes slightly to the side of you, you’ll still find yourself moving forward to catch.

So, it’s as simple as that; have your partner throw you 20 or 30 balls over the net, and all you need to do is catch them., just observe the way your arms moves towards the ball so that later one you can be more aware of that when you actually have to volley.

The next progression is to hold the racket at the throat (choke up on the racket) and imagine that you are still catching the ball, except that this time you just gently bump it over the net.

And finally, repeat this with the full grip and imagine that you are attempting to "catch" the ball on the strings, but you need bounce it off the racket and control the finish of your volley.

This is one of the best methods that helps you override the usual backswing programming that you might have in your mind from forehands and backhands, just keep in mind this drill will have to be repeated quite often before the new programming takes over.

Tip #2 - Elbow Restriction

Another practical way of getting used to having your arm in front when volleying is to place your non-dominant hand under your elbow.

Make sure to push the elbow forward and exert a little bit of force with your non-dominant arm otherwise your elbow might still go back too much.

However, you should still lay back your wrist for good stability and that you are able to punch the ball or slice it if needed.

While you can play both the forehand and the backhand volleys with this elbow restriction, tennis players tend to struggle more with the forehand volley and this drill proves to be very effective in correcting the forehand volley technique.

Volley Tips For Extra Power

Without a back swing, where does the power come from in a volley?

The answer is actually quite counterintuitive, as the most powerful volleys come from your movement, rather than a fast racket head. 

Here’s a look at two key tips for hitting powerful volleys in tennis...

Tip #3 - Early Split Step

If you want to get more power on the volley, you need to use your legs to direct the momentum of your body mass into the ball.

One of the main reasons why players are unable to do this well at the net is because they are used to a split step executed at the baseline. (or no split step at all ;( )

When you are on the baseline, you are waiting for the ball to be hit by your opponent.

Your split step is performed in a "neutral" way which means you're not going forward or backward when split stepping.

You are ready to move in any direction and in fact you expect that in most cases you will have to move paralel to baseline left or right and not really forward that often.

But when you're at the net you have way less time to react and you also cannot really play "neutral volleys" with your opponent and "rally". 

You are now in offense, your goal is to hit a winner or to force an error therefore your movement at the net needs to reflect that.

That’s why when we are at the net, we have to start moving forward before we see where the ball is going! 

That might sound a bit strange, but it’s how we have to move.

We need to create some forward momentum before the split step and keep moving forward through split step until we recognize the direction of the incoming ball and then we change direction towards it.

Tip #4 - Body Mass Into The Ball

The next volley tip that is going to help you with power is a little counter-intuitive, which is why many players don’t find it on their own.

What most players do when they want power is they try to move in the direction of where they’re volleying. This seems intuitive, but actually, it doesn’t work well. 

Instead, what works much better is actually moving through the ball. This means that you will have a 90-degree angle between where you want to play the ball, and where you’re moving.

If you do this, you will have a much cleaner contact, and much more power on the volley. It’s hard to reason in your mind, but trust me: it works.

Move your body mass right into the ball, then your racket angle will send it in the correct direction. This way, you have power and send the ball the right way.

Of course, a natural objection to this approach is that if you move too much, you will lose your positioning at the net. The answer is yes you will, and you have to recover quickly.

But, if you hit a good volley, many times you will not need to recover much because you will finish the point with one shot or force a very weak reply that you can then put away.

Yes, you sacrifice one step of the space, but you gain in crispness, clean-hitting and good ball control, and in most cases that’s going to win you the point.

Volley Tips For Accuracy

Now that you have timing and power to your volleys, the next step is to ensure accurate and controlled volleys.

The next two tennis volley tips are a little bit counter-intuitive as well, and involve the movement of your racket head both before and after making contact with the ball.

Tip #5 - Long Follow-Through Towards The Target

The key to a precise volley is having a long, linear follow through in the direction of your target.

Often, when players volley, they relax their arm too quickly. They hit the ball and then just stand and swing through.

This can lead to the arm moving too much across, with the racket following a diagonal, circular path, and they wonder why they struggle to hit their intended spot.

To hit a target area with your volley, extend your arm and the racket as far as you can in the direction of that target. 

The tip #4 above still applies - move your body mass into the ball while you extend fully in a long, linear movement in the direction of the target.

Your strings should remain pointing towards your target area once the shot is finished.

This might feel counterintuitive because you might think you can punch the ball with your wrist instead for more power.

However, this often means you lack good directional control, so it's important to control your wrist at the end of the volley so that the strings point towards the target. 

It’s the same for volleys down the line; keep the racket head oriented towards the target as much as possible.

Above is the example of the backhand volley down the line where I try to extend towards the target and control my wrist and racket face so that strings still point towards the target.

Tip #6 - Start Slow, Then Accelerate

The final tennis volley tip for improving your precision with the volley has to do with how we accelerate the racket head into the ball.

When the ball is approaching, and you’ve prepared for your volley, begin moving gently towards the ball with your racket.

Then, just as you’re about to hit the ball, accelerate and apply power.

What players often do incorrectly is that they prepare, and then from the start they immediately swing hard at the ball.

This makes it very difficult to hit the ball cleanly on the racket, because if you go very tight from the beginning you restrict your positioning and remove the ability to make small adjustments based on the ball’s flight.

Instead, approach the ball slowly, then accelerate towards the end. This will provide you with more precision with the racket head.

When you’re approaching the ball in a more gentle way, you’re still moving forward, but you’re not going full speed yet. This means that you’re going to find the ball better in space.

Then when you feel you have the ball in space, you apply power. Check the video below where Roger Federer explains that concept too (more towards the end of the video).

Tip #7 - Watch The Ball!

This last volley tip is one you will have heard before, but it’s worth repeating. It is very, very important.

You must watch the ball!

You’re not going to progress very far with your net game if you're volleying without looking.

The game of tennis is very challenging; do your best, but try and track the ball to your strings or as far as you can. Then, you move your head away.

Summary

So let's summarize this lengthy article into a more readable short section so that you can easily remember all the key tennis volley tips shared above.

a) Volley Tips For Better Timing

• Avoid a Backswing: Reprogram your instinct to take a backswing by practicing catching the ball and then mimicking the motion with your racket, focusing on moving forward to meet the ball.
• Elbow Restriction: Practice rallying with your non-dominant hand under your elbow to encourage keeping your arm forward during the volley.

b) Volley Tips For More Power

• Move Forward Early: Initiate your forward movement towards the net as your opponent strikes the ball, before knowing the ball's direction, to transfer body mass into the shot.
• Move Through the Ball: Instead of moving directly towards your target, move at a 90-degree angle to it, hitting through the ball for a crisper and more powerful volley.

c) Volley Tips For Better Precision:

• Move Racket in Direction of Target: Follow through with a long, linear motion of your racket directly towards your intended target, ensuring your strings point that way at the end of the shot.
• Start Slow, Then Accelerate: Approach the ball gently with your racket initially, then accelerate just before contact for cleaner and more precise contact.

Bonus Tip: Watch the Ball! - Focus intently on the ball, tracking it to your strings for improved timing, power, and precision.

The ball is in your court now - apply these tennis volley tips in your practice sessions and give them a few weeks to start reprograming your volley skills and then let us know how it went!

Technical Foundations Of The Backhand Volley

Below is a five-point checklist outlining all aspects of the backhand volley technique. Use this to check your form, and consider upgrading to the full volley course for further knowledge.

1. The Grip

Backhand volleys should be executed with the Continental grip. This is a non-negotiable - all volleys, backhand or forehand, should be hit with this grip.

But there are some nuances to the Continental grip to be aware of in order to hit the backhand volley well. 

Make sure that the index finger is slightly away from the others, so your fingers will be spread when the racket is more diagonal in the hand. 

If your fingers are close together, then the racket becomes quite perpendicular in the hand. This is technically still a Continental grip, just not a very stable one.

By spreading the fingers, however, you provide additional support and can move the racket much more precisely in space when you need to hit very accurate volleys.

2. The Volley Split Step

Every stroke in tennis should begin with a split step, but again, there is a nuance here that is unique to volleying.

As with the forehand volley, we want to keep the forward momentum when hitting a backhand volley.

Compared to the baseline, where the split step is more neutral, your volley should carry the forward momentum from your approach shot.

This not only helps you reach the volley sooner but also improves both power and control.

3. The Preparation

Following your split step, it is time to make sure that your body and racket are in the right positions to execute the backhand volley.

This preparation phase can be broken into five sub-phases, as follows:

A) 45-degree body orientation

The first step in preparing to hit a backhand volley is to react to the ball that is coming over the net. Do this by turning your upper body 45 degrees towards the ball.

It is important that you orient your upper body first, before taking a step towards the ball.

Note, there is no need to take your non-dominant hand off the racket yet. Keep both hands on the racket, and just prepare it as you turn your body.

B) 45-degree racket orientation

Another 45-degree marker is the orientation of your racket looking from the side view. 

As you can see in the image below, the forearm and the racket are laid back at approximately 45 degrees which allows you to hit the ball with some punch if you need to or to apply more backspin when needed.

Tennis players tend to hold the racket too vertically in the preparation which kills all the power and the ability to apply some backspin on the backhand volley.

C) Racket at head height

As with a forehand volley, your racket should be at the same height as your head when you prepare to hit a backhand volley.

Even if you are hitting a higher or lower ball, make sure to start your racket at head height.

D) Wrist preparation using non-dominant hand

When hitting a backhand volley, the non-dominant hand plays a crucial role in preparing the wrist. Use your non-dominant hand to pull the racket back and inwards slightly.

This creates some radial deviation - movement towards the thumb of the wrist.

What this does is build a bit of tension in the wrist, which then acts like a spring, creating something of a trampoline effect when it pops out and makes contact with the ball.

E) Elbow in front, racket behind

The final checkpoint to keep in mind is the elbow position, which needs to be in front. Now, this is very comfortable on the backhand volley and is usually not a problem.

But when players attempt to swing too much, and they will go into a position where the elbow is starting to come behind the body if you are looking from the side, and that's when the backhand volley technique starts to break down.

4. The Hitting Phase

When it comes to actually making contact with the ball on your backhand volley, you want to be doing two things:

• First, aim to hit the ball slightly upwards,
• Second, give it a bit of slice.

Even if you have a slightly higher contact point, still hit it a bit up and with backspin when you are in the process of developing the fundamentals of your backhand volley technique.

You want to see if you can keep the ball straight into the target, with a horizontal axis of rotation.

If you swing too much across the ball (which is a common mistake), you'll see the ball spin more sideways and that's also your cue to adjust the technique.

5. The Follow-Through - 3 Ways To Define The Finish

Eventually, your follow-through on a backhand volley will become second nature.

However, as you hone your technique, it is best to be intentional about what the finish looks like as that helps you control the ball really well.

There are three ways to define the follow-through of the backhand volley:

• The non-dominant arm should be extended opposite from the hitting arm,
• The hitting arm should be extended fully and move in the direction of the target,
• The racket face should be pointed towards the target

5 Keys To An Effective Backhand Volley

Everything covered above is critical to hitting a backhand volley with correct technique but if we try to summarize the most important points, here are the top 5:

• Do not step towards the ball first; simply orient your upper body towards the ball, and your feet will follow,
• When you are preparing, use your non-dominant hand to lift the racket, pull it back, and also create a bit of tension in the wrist,
• Remember to keep your wrist bent, with an extension in it,
• When you finish your shot, you want to keep the racket face pointing towards the target,
• Keep your body orientation the same as you volley - do not rotate, just stay centered towards the contact point.

As mentioned above, this video article is just a theoretical foundation of the backhand volley technique so that you're clear on all the key technical checkpoints.

While it may offer immediate improvements in some cases, mastering the backhand volley typically requires step-by-step progressions. By building strong fundamentals and gradually increasing drill difficulty, you'll develop the ability to volley effectively in all situations.

If you're ready to take your skills further and master both the forehand and backhand volley—along with the overhead—be sure to check out the complete Volley & Smash video course.

Technical Foundations Of The Forehand Volley

Use this article as the base to check your knowledge of the forehand volley technique. Once you clearly understand how the forehand volley is executed, consider upgrading your knowledge with the full course.

1. The Grip

Almost everyone starts learning the forehand volley with a forehand grip because it’s more comfortable at the beginning, especially for higher balls. However, your eventual goal is to learn a Continental grip for all types of volleys.

The Continental grip allows for very good ball control and gives you the ability to impart slice on the ball when needed and to play low volleys.

The key to correctly holding the racket for the forehand volley is to hold the racket diagonally in the hand.

Holding the racket perpendicular to the hand means you don’t have good support for the racket because you are missing the index finger as one of the support points.

Align the racket more diagonally in the hand or, in other words, spread your fingers so that the index finger gives you good support under the handle.

2. The Volley Split Step

As with all other strokes, the volleys require a split step if you want to execute them well, as you need to react very quickly to the incoming ball.

The key difference in the way to split step at the net is that to try to maintain forward momentum from the approach shot.

You can create forward momentum if you’re already at the net and have to hit another volley.

So, not only do you want to split step with some forward momentum, but you also want to maintain that momentum while hitting the volley.

It will allow you to hit more powerful volleys with much better control.

3. Preparation - 45-Degree Check Points

As you land from your split step and realize that you’re going to hit a forehand volley, you need to prepare for the stroke.

To make sure your preparation allows you to hit with power, backspin, and good directional control, you can use these checkpoints of the forehand volley technique:

A) 45-degree body orientation

As you realize that the ball is coming to your forehand volley, turn around 45 degrees to the side. That tends to happen quite naturally if you track the ball well with your eyes, since your head will turn to the side and so will your body.

The key here is that you initiate movement with your upper body before you move your feet. 

Many players are wrongly instructed to first step toward the ball, so they want to move their feet before their upper body, and that’s just not how the body naturally moves.

B) 45-degree (side) racket orientation in space

The next checkpoint is very easy to visualize and can help you quickly get into the right preparation position - and that’s around a 45-degree racket angle in space.

Another checkpoint related to this position is also called “racket head - my head,” where you want the racket head to be approximately the same height as your head.

C) 45-degree (back/forward) racket orientation in space

We can spot another 45-degree angle in the forehand volley preparation if we observe it from the side view.

As you can see, the racket is angled around 45 degrees in space because of the laid back wrist and the elbow in front of the body.

This is a very important position to check because many players keep the wrist way too stiff in the preparation phase, which keeps the racket face too vertical and kills all the power on the volley.

The Elbow Position - The Key To Power & Control

The most common and most problematic technical flaw when it comes to the forehand volley technique is the elbow behind the body line.

When the elbow gets behind the body line (which happens when the player attempts a backswing that is too big), then it’s almost certain the player will hit the volley too late and lose all control and power.

The key to controlling forehand volleys well is to keep the elbow in front of the body line, as you can see from the side view.

This position is quite uncomfortable, but it creates very good stability in the arm and therefore allows for very stable volleys.

A good way to practice and get used to this position is to hold your nondominant arm under the elbow of the hitting arm, which allows you to prevent the elbow from sliding back too much.

In order to hit the forehand volley from this position with the elbow bent and the laid back wrist is to extend the arm fully toward the target area.

4. The Hitting Phase - Ball Control First

Since this is a video article about the fundamentals of the forehand volley technique, we need to first learn how to control the ball really well off the volley. Only then can we progress to more aggressive volleys and expect some consistency.

Too many times, players are taught to be aggressive on the volley, even in the beginner stage, and this completely ruins their technique.

What ball control means at this stage is that you always want to hit your forehand volley slightly upward from the contact point and give the ball a bit of backspin.

Practice controlling forehand volleys like that, hitting both down the line and cross-court when you practice.

You will realize later that it is quite easy to progress to more aggressive lower trajectory volleys once you have a good foundation of volleying slightly up with a backspin.

5. The Follow-Through - 3 Ways To Define The Finish

It’s very important to define the finish of the forehand volley movement. That both improves ball control and more quickly ingrains the movement, so that you eventually won’t have to think about it anymore.

Here are three checkpoints you can keep in mind for the forehand volley finish:

• The arm fully extends (remember the bend and extend tip) in the direction of the target area

• The body stays oriented toward the contact point and does not rotate or orient toward the target

• The strings of the racket are pointed toward the target at the end of the stroke

Keeping the racket face on the target at the end of the stroke will not feel comfortable for quite a while. 

However, that’s how we ensure that the racket face is not changing too much during contact with the ball, which allows us to hit very accurate volleys.

5 Keys To An Effective Forehand Volley

While the above article is quite a comprehensive look at the forehand volley technique and may be a bit overwhelming, we can narrow down the tips for better forehand volleys into 5 most important technical checkpoints:

• Begin your preparation with the body orientation to the side, and let your feet follow.

• Keep your elbow in front of the bodyline as you prepare the stroke.

• Ensure the wrist is laid back and pushed toward the thumb, which makes it stable yet flexible to move when needed.

• Keep the racket face toward the target when you finish.

• Do not rotate your body as you volley, but rather keep the head and the body oriented toward the contact point.

Begin practicing the above technical checkpoints of the forehand volley in easy conditions so that you have the time to think about and execute the technique correctly. 

You will gradually transfer these new technical elements into the subconscious, which will then allow you to challenge yourself further with more advanced volley drills.

1. How To Approach The Net With Smart Tactics

There are two main mistakes tennis players make when it comes to approaching the net in terms of tactics:

• they hit the approach shots in the wrong direction
• they usually aim too close to the sidelines, which results in many errors

a) Cross Court vs Down The Line

I overlayed both the cross court and down the line approaches into the same video from the moment I hit the ball to the moment my assistant Kaja hits the passing shot.

When we draw the lines from her contact point to the possible angles that she can hit (down the line and cross court), we can then also draw the dashed line in the middle of those two angles.

And then we can also draw a circle that represents our ideal position at the net where we cover all angles equally well.

As you can see, I am much further from that ideal position at the net when I am approaching cross court than when I am approaching down the line.

That’s why in most cases, it’s much better to approach down the line rather than with a cross court approach shot. 

Coming to the net after a down the line shot gives you much better coverage at the net and often forces your opponent to go for too much on the passing shot since they see very little space around you.

b) Smart Target Area

Tennis players tend to aim too close to the lines when they approach the net because they assume they have that kind of accuracy with the shots (even though they keep making unforced errors).

The reality is that even at the highest level of tennis, players cannot hit with very high consistency a target area that is less than 2 meters (6 feet) wide.

At the recreational level, we can aim at around the same area width since we hit much slower balls than the pros, and that allows us to maintain some degree of accuracy.

When I attempted shots into around a 1-meter wide area (3 feet), I hit around 50% of the shots in.

That is a very low percentage to hit when one has a short ball to attack and the opponent on the run. You are basically gifting them 50% of the points.

Your guideline should be 90% of the shots hit into the 2-meter / 6-feet wide area and then cover the net well, and you’ll still win way over 50% of the points on short balls even though your opponent may pass you here and there.

2. Forehand Approach Shot Technique

You’re probably going to hit more forehand approach shots than backhand ones because most of you are right-handed. You’ll likely target your opponent’s backhands, which are weaker. 

And that means you’ll likely be hitting a forehand down-the-line approach shot after you’ve stretched them wide.

I explained in one of the previous approach-related videos how to create a situation that gives you a very high success rate; you can check it out below.

Tennis players often face two common challenges when executing forehand approach shots:

• They hit the ball too flat, which increases the risk of unforced errors.
• They hit the ball with excessive topspin, resulting in a short, slow ball that makes it easier for the opponent to pass them. 

The key to hitting a forehand approach shot that has power and still some topspin, which helps to bring the ball down on the court, is to just “graze” the ball with topspin.

You can visualize “grazing” the ball with topspin like this:

• Swing at the ball with the racket as if you wanted to hit it flat.
• But then imagine hitting just an area at around 10:30 o’clock (where 9 o’clock is facing you and it would mean hitting the ball flat at the back and 12 o’clock would be the top of the ball) and spin the ball partially there.

I suggest you attempt that at a very low speed first where you drop the ball to yourself like you see me demonstrate in the video, and gently and slowly hit the ball in a way that I describe.

Once you get the hang of it, gradually increase the speed and look to maintain good control of the ball.

With regular practice, you will be able to accelerate much faster at the ball and still be able to hit it with this type of spin which preserves most of the ball’s speed, which is what you want when you hit approach shots on the forehand side.

3. Approach Shot Footwork Patterns

There are two main goals when it comes to the approach shot footwork patterns:

• The footwork needs to help you move quickly towards the net.
• The footwork pattern needs to allow you to hit very accurate shots.

The problem that recreational tennis players face is over-rotating their body as they hit the ball, and that happens on both the forehand and the backhand side.

While we have to hit open stance forehands sometimes when approaching the net, it’s better to hit neutral stance forehands as that allows us to swing in a more linear manner towards the target, which improves our accuracy.

So do the best you can to take care of your footwork as you are about to hit an approach shot with the forehand and try to align into a neutral stance.

You may also need to hop from the front leg onto the same leg while you are keeping your body more sideways for the short moment of hitting the ball, as that helps you hit more accurate shots.

When it comes to backhands, observe my demonstration of the so-called “carioca” step where I move my back leg behind the front leg, as that allows me again to stay more sideways on my backhand approach shots.

So in short, do not just rush and charge to the net as fast as you can because you will not hit accurate approach shots, but rather take care of aligning your body and feet into the more effective footwork patterns that help you move quickly towards the net and hit more accurate shots.

4. Best Shot Timing When Hitting Approach Shots

There’s another very important aspect of approach shots that we need to cover if you want to win a lot of points by forcing errors and finishing points with easy volleys.

And that’s the topic of when to hit the incoming ball, in other words, how to time your approach shot.

There are three options you have:

• hitting the ball on the way down
• hitting the ball on the rise
• and hitting the ball on top of the bounce

Let’s take a look at the pros and cons of each situation and what it means to you in terms of risks.

a) Hitting the Ball On The Way Down

If you wait for the ball to start falling down after the bounce, you will have the most time to set up and the most time to really see the ball well.

That will allow you to hit a really clean and controlled shot, and therefore your risk of missing the shot will be very low.

But the disadvantage of waiting for the ball and hitting it on the way down is that you’ll be further away from the net, and you most likely will not come close enough to the net as you approach, and that makes it easy for your opponent to pass you or to force you to hit a weak volley.

b) Hitting The Ball On The Rise

If you want to hit the ball on the rise and approach the net, then you’ll have to really rush towards it before it reaches the peak of its flight, and in most cases, you will have the time to control your footwork, nor will you be able to see the ball well.

And so in most cases, you will not hit the ball clean, nor will you have good control of the shot, so there will be a high risk of missing the shot.

The only “pro” in this situation is that if you do manage to hit the ball in the court, you will put your opponent under time pressure and likely force an error or an easy ball to put away.

c) Hitting On Top Of The Bounce

When you attempt to hit the ball on top of the bounce, you get the best of both worlds. 

You will still see the ball quite well after the bounce and be able to align your body and feet into the right position so that you can hit accurately and with good power.

At the same time, you will be more inside the court and be able to get quite close to the net with your approach to cut off the angles of your opponent’s passing shots.

Summary

When you’re looking to master your tennis approach shots, whether on the backhand or the forehand side, you have to work on 4 key elements: tactics, technique, footwork, and timing.

Here is a quick overview of what to focus on in your next on-court sessions:

• Tactics - approach mostly with down-the-line shots and aim into around a 2-meter / 6-feet wide area.
• Technique - focus on grazing the ball when hitting topspin shots so that your shots still retain a good amount of pace and yet have some topspin on it, which allows you to control the ball well.
• Footwork - a neutral stance on both forehand and backhand sides is better for accuracy, but be flexible to use an open stance on higher balls. Use the carioca step on backhand slice approach shots for better shot accuracy.
• Timing - the best timing to hit the ball is to hit it on top of the bounce. That gives you enough time to position and see the ball well and still come very close to the net after your approach shot to cover the net well against potential passing shots.

The ball is in your court now! If there's something else you want to know when it comes to approach shots in tennis, let me know in the comments below!

5 Part Beginner Lesson Structure

The following drills help you develop many fundamentals of the serve that a tennis beginner needs to develop a more advanced technique like the toss accuracy, throwing mechanics, relaxed arm, full body engagement, pronation and internal shoulder rotation.

Step 1: Warming Up the Serve with Throwing Drills

The first drill serves as a warm-up and preparation for the more physically demanding drills. It also helps you work on your throwing mechanics, including the accuracy of your toss.

Hold a ball in each hand and start with both arms in front of you, with your hands close together so that the balls are touching each other.

Now gently swing both arms backwards and then use your non-dominant arm to toss the ball vertically up while you simultaneously swing the dominant arm back and then proceed to throw the ball forward.

In other words, you are using the non-dominant arm to toss while you use the dominant arm to throw.

This is the foundation of the serve as you are learning how to coordinate both arms and teach each arm its role.

Repeat this drill 20-30 times, focusing on coordinating your arm movements. 

As you progress, pay attention to:

• Toss accuracy: Aim to land the toss within a small square on the ground. You can mark this square with tape or draw it on the court.
• Balance: Maintain your balance throughout the toss and throw motion. Avoid leaning or stumbling.

Step 2: Getting Used To The Continental Grip

The Continental grip feels very awkward at first as every tennis beginner learns to serve with a forehand grip which feels more natural to them. 

But if you’re serious about learning a more advanced tennis serve technique, then the Continental grip is a must.

Here’s how the drill works:

• Hold the racket with a continental grip, choking up towards the throat of the racket.
• Gently tap a ball downwards, keeping the racket face parallel to your body. 
• Repeat this for 2-3 minutes while trying to keep the ball in play. 

The more often you practice, the more skilled you will be in controlling the ball and the more used you will get to the Continental grip.

Remember, transitioning to the Continental grip takes time. Be patient and keep practicing! 

It might take 3-6 months to feel fully comfortable, but the benefits are well worth the effort.

Step 3 - Mastering The Pronation

Pronation in combination with the internal shoulder rotation generates a lot of power on the serve once you master the movements and strengthen your arm.

Since pronation is a very unusual movement that we don’t really do in our daily life, you need to start very gently with the following drill or variations of it as your arm is not used to this type of movement.

If you force the movements too hard (because you want to hit the ball hard), then you’ll likely get a sore arm afterwards or even injure yourself.

Here's a simple pronation drill to get you started:

• Hold the racket with a continental grip, choking up on the handle.
• Prepare the racket above your shoulder as if you are about to hit downwards with a hammer. Align the edge of the racket downwards.
• Toss the ball and let it bounce.
• Gently hit the ball into the ground as you pronate, keeping the racket on your dominant side as you finish.

Repeat this for 30-50 repetitions, focusing on a controlled and deliberate pronation motion. 

Avoid simply whacking the ball. The goal is to train your arm to pronate correctly.

Step 4: Swinging Drills for Fluidity and Smoothness

Swinging drills help develop the fluidity and smoothness necessary for a powerful serve. These drills focus on the rhythm and coordination of your swing.

Here's a classic swinging drill:

• Hold the racket with three fingers at the very end of the handle.
• Swing the racket in smooth, continuous figure-eight loops.

Focus on these key points:

• Rotate your body throughout the swing, ensuring you're not staying sideways.
• Engage your core and lift your heel as you swing, promoting proper body rotation.
• Maintain a relaxed and fluid motion.

One of the keys of an effortless tennis serve is a fluid coordination of all body parts involved in the service action, and swinging drills like this one help you coordinate the body much better in the long term.

Step 5: Putting The Serve Together

Now it's time to combine all the elements you've practiced into a complete serve. 

Realize that the serve action and technique will not be correct nor smooth yet, but the goal is to keep guiding the body in the direction of a complete serve; the technique will refine over time.

Here’s the “serve in two parts” drill:

• Toss the ball and catch it, checking your trophy position (the point where you hold the ball before tossing).
• Repeat the toss and this time, execute your serve motion.

This breakdown allows you to practice your toss, balance, and timing without the pressure of hitting the ball perfectly. As you get comfortable, gradually transition to a full serve motion.

Summary

Hopefully, this structure of a serve lesson for tennis beginners makes more sense now as you’ve read through it or even practiced it for the first time.

Follow this structure in your future serve practice sessions as you find more drills from me or from other coaches since now you know where each drill type fits into the lesson.

And if you would like to continue working on your serve under my guidance, then I invite you to sign up for the free 30-Day Serve Challenge where I have recorded 10 sessions of 30-minute drills following the same structure that I outlined above.

You will also join a community of over 500+ players working on their serves and supporting each other on their journey.