Learn about the three phases of each stroke to improve your tennis game.

Q: Dear Mike,
I am a former Division 1 tennis player who is starting to play tournaments again. I now have a tendency to do the following: I hit a nice shot, watch it until it lands on the other side and do not move back to the center. Then, after my opponent has already hit his shot and it's almost back to me, I start moving. I can't seem to get going until the ball has already crossed the net. I am scrambling and not hitting from a good position. How can I improve? — John

A: Dear John,
This is a common problem. One theory is there are three phases of each stroke: the receiving phase, sending phase and recovery phase. It sounds like you are lacking a true recovery phase, and that is making the receiving phase more difficult. This doesn't allow you to send the ball back from a stable position, so you don't hit the type of ball you desire.

As a player with a solid tennis background, I assume your technique for recovery is sound, but you are just not implementing it. The good news is, with your experience, you should see improvement in your footwork by continuing to play.

To speed that process up, try one of my favorite movement drills. With another player, cooperatively rally and count your steps between shots. Start the count when you hit one ball, counting every time you take a step until you hit the next ball. Even stationary steps count, as long as you are picking your feet up and putting them down. Work in this fashion for five to 10 minutes, and figure out your average.

Studies show a tour-level player will average 10 to 12 steps between hits. An "A" player takes eight to 10 steps, a "B" player four to eight steps and a beginner two to four steps.

You'll be surprised by how the process of just concentrating on staying in motion will help your movement and preparation. At first, you may tire more quickly than usual, but once you get used to it, your stamina will improve.
Consider doing interval training. Most people tend to do more endurance training rather than training that more closely resembles tennis play. In a match, you work extremely hard for five or 10 seconds, then rest for 25 to 30. It would pay to do some cardio work in those intervals, whether it's on a treadmill, bike, elliptical trainer or running.  — Mike

Find out more about tennis at CA by e-mailing Tennis@ColumbiaAssociation.com.

About Mike Lissner
Mike Lissner is a CA team member. He is a United States Professional Tennis Association Professional 1 and Competitive Player Development specialist. He holds High Performance Certification from United States Tennis Association. He has been teaching tennis since 1975. He has held national rankings in Men's 40 Singles, Men's 50 Singles and Father/Son Doubles.. He is a former head professional at Wellington Racket Club in Huntington, N.Y., and played college tennis at Hillsdale College in Hillsdale, Mich.

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