Daily Insights 08 [Balance, Positioning, and the Art of Shot Selection in Tennis]

These 4 are the most crucial factors in one's ability to improve and rack up wins in this sport.

Fitness

Fitness is the umbrella concept that allows all four factors to function together and support peak performance at any given moment.

We can understand fitness as the ability to last through a full match with:

• The ability to perform well until the very last point.

• The ability to maintain mental focus and resilience because the body is not breaking down.

• The slowest possible decline in energy levels as the match progresses.

• Proficiency in meeting your nutrition and hydration needs.

Balance + Positioning = Shot Selection

As we begin to unpack this equation, it’s important to recognize that not all components will be at the same level on a given day. We are all unique and possess skill sets that we can inherently improve at a faster rate than others.

When it comes to the remaining facets of improvement, think of them as a sliding scale:

• Some abilities we are born with and will naturally develop or grasp more quickly.

• Others require manual effort, deliberate study, and intentional application to create true proficiency.

Balance

Balance is the biomechanical structure of the body when poised to strike a ball.

• This is primarily a strength-based concept.

• If you have the muscular makeup to keep your footing (not necessarily both feet on the ground) in a given moment, you are ahead of the game.

• Tennis requires not only quick movement to the ball but also the ability to poise yourself to strike effectively.

• For some, getting to the ball with enough speed is the difficulty. For faster players, the challenge is setting the body properly for the right shot choice.

• Improving balance comes from:

  • The watchful eye of a knowledgeable coach who understands your genetic makeup and potential.

  • Repetition in the gym, balance-focused drills, and mental discipline to put yourself “on balance” as often as possible.

Pro Application: Roger Federer, Novak Djokovic, Carlos Alcaraz, and especially Jannik Sinner all demonstrate world-class balance.

Positioning

Positioning refers to where you are on the court. Location-specific situations such as being inside the baseline, behind it, on the run, stretched wide, etc.

• This is primarily a speed-based concept.

• If you are quick, you can get to the ball in a strong position.

• If you are slow, you’ll often strike the ball from a sub-optimal location.

• On defense, speed allows you to turn a desperate situation into a neutralizing one:

  • Example: hitting a high, looping topspin shot to reset the rally.

• Without speed, you may be forced into weaker options, like a defensive lob that keeps the advantage with your opponent.

• The same principle applies when chasing down dropshots. Speed determines the quality of your reply.

Pro Application:

• Rafael Nadal was exceptional at running down balls; while his positioning wasn’t always perfect, his unique shot abilities made him lethal.

• Andy Murray showed similar qualities, though not quite at Nadal’s level.

• Novak Djokovic is the gold standard of positioning across all areas of the court.

Shot Selection

Shot selection is the culmination of balance and positioning, combined with your understanding of which shot is the optimal choice based on your abilities and objectives during the point.

• This is a variable factor concept that is deeply personal to each player.

• Shot preferences can come from:

  • Instinct

  • Early training/programming

  • Shots that feel comfortable or natural

  • A statement you want to make to your opponent

Examples of Unique Shot Selections:

• Nadal: unmatched on-the-run forehand banana shot.

• Djokovic: groundbreaking two-handed backhand on the run.

• Federer: ability to attack off almost any ball.

• Alcaraz: explosiveness from every position on the court.

• Sinner: baseline power and laser-like accuracy.

• Murray & Monfils: defensive artistry and ball retrieval brilliance.

Despite similarities in fitness, speed, and balance, these players all developed vastly different careers and game styles.

Final Thought

Shot selection becomes a fusion of who we are as tennis players — our physical abilities, instincts, and programmed choices throughout our careers.

It ultimately defines our unique game style and becomes our trademark every time we step onto the court in competition.