Strong Roots, Unstoppable Game: A Guide for Tennis Strokes

Mar 24

8 min read

In this article, we’ll explore the importance of foundational tennis training, why it matters, how it shapes an athlete’s development, and the true impact it has over time.

While some athletes manage to achieve success despite technical flaws, the ceiling for potential rises dramatically when foundational errors are recognized, addressed, and corrected.

It’s critical to understand, that refining your stroke technique (even with the best foundational training) does not automatically guarantee success. Tennis is a complex sport where mental resilience, tactical awareness, fitness, and adaptability all play pivotal roles alongside technical proficiency.

As a coach, I’ve seen firsthand that athletes who commit to correcting their foundational weaknesses set themselves up for far greater long-term success. However, they also need the right mindset and complementary skills to truly thrive.

In tennis development, we encounter one of the following distinct scenarios:

Scenario 1

A player may have technically efficient stroke fundamentals yet struggles to achieve comparative competitive success.

Scenario 2

A player may have poor stroke mechanics and shaky fundamentals but still manages to find notable success in match play.

Scenario 3

The majority of success arises from a solid foundation: strong fundamentals, sound mechanics, and the ability to compete effectively.

There are tennis players who fall into each of the above development scenarios.

Ideally, a player should avoid fitting into the first two. While success is certainly possible in those situations, the third scenario offers the most favorable and sustainable path, maximizing an athlete’s potential for long-term success. Except in the case of extremely rare, exceptional athletic gifts.

As we dive deeper into the mechanics and mindset behind Scenario 3, it’s important to preface with the following insight:

As a tennis coach, I hold the responsibility of providing each student with the best possible guidance on foundational technique across all strokes. While minor variations naturally arise based on an athlete’s physical abilities and unique biomechanical tendencies, the core principles remain consistent. This perspective is shaped by my personal interpretation of tennis foundations, built over 22 years of coaching and 29 years of competitive play. Throughout my journey, I’ve encountered countless coaching methodologies. Each coach will bring their own distinctive style and approach to delivering knowledge in the sport. Yet, one truth stands firm: not all coaches teach with true foundational proficiency, and some may not fully understand how to. Foundational training should be nearly universal when introducing someone to the game. It lays the groundwork not just for strokes, but for an athlete’s long-term growth, adaptability, and success on the court.

Scenario 3

Majority of success stems from solid fundamentals, mechanics, and the ability to compete through ample point and match-play experiences.

Solid Fundamentals & Mechanics

What exactly does this mean?

There are three primary categories of strokes in tennis, and each one is made up of three key components. From a static perspective, this framework is straightforward and provides a clear foundation. However, once you step onto the court, movement and balance enter the equation. Both add unique

Mastering these elements in isolation is only the beginning; it’s their integration under pressure and in motion that truly shapes an athlete’s performance. layers of complexity that we’ll explore in greater detail later.

3 Stroke Categories

Forehand/Backhand
Forehand Volley/Backhand Volley
Serve

3 Parts of the Stroke

Preparation
Contact
Finish

The Slice is indeed another type of shot. However, this shot relies heavily on a player's natural feel and instinct to execute it. While there are mechanical aspects involved, I've observed that these tend to naturally align as a player becomes more adept in mastering the initial three categories above.

Let's break down the fundamentals + Mechanics for each Stroke Category

Forehand

3 Parts of the Stroke

Preparation - Strings facing fence with elbow slightly bent.
Contact - Out in front with hitting arm beginning to extend forward.
Finish - Over the shoulder for early stages, around the arm/hip for advanced swings.

The forehand is one of the most common strokes to develop in the initial stages. With the right technique, many students can make progress very quickly.

In my coaching approach, I like to simplify forehand preparation into three clear, easy-to-follow stages. This structured breakdown not only helps athletes understand each phase of the movement but also builds their confidence as they refine their execution.

Ready position
1. Semi-western grip, tilted down in front of body with non-dominant hand on the throat of the racket.
Unit Turn
1. Keeping the hands in ready position, a 90 degree turn to the forehand side of the court. Shoulders are now perpendicular to the court.
2. Head is looking forward at the ball, chin aligns over front shoulder.
Separate
1. Pull your hands apart with hitting arm pulling back with strings facing the back fence.
2. Non-dominant arm stays parallel to net or slightly pointing to the oncoming ball (palm facing the ball). Think Iron Man shooting from palm.

Backhand

3 Parts of the Stroke

Preparation - Shoulders coiled, edge of racket facing back fence.
Contact - Out in front with hitting arm beginning to extend forward.
Finish - Over the shoulder for early stages, around the back for advanced swings.

The backhand, in many cases, can develop even faster than the forehand. The challenge lies in the ability for the student to grasp the feeling of Continental grip. Contrary to what many believe, this transition isn’t as complicated as it might seem.

I’ve consistently found that even students as young as 5 years old can successfully make the shift from a Semi-Western to a Continental grip on their own, with just a bit of guided coaching and encouragement.

Here’s how I break down backhand preparation into a simple, easy-to-follow 3-stage process. This method makes the backhand approachable and effective for players with immediate results.

Ready position
1. Semi-western grip, tilted down in front of body with non-dominant hand on the throat of the racket.
Unit Turn
1. Change the grip. The hitting hand loosens up slightly. This allows the non-dominant hand to rotate 90 degrees and align a continental grip for the hitting hand.
2. Slide the non-dominant hand straight down to just above the hitting hand.
3. Turn the shoulders to the side and back. Shoulders are now lined up perpendicular to the net.
Racket Tip Up
1. Align the racket edge with the back fence and have the racket tip pointing up.

Forehand Volley/Backhand Volley

Both volleys — forehand and backhand — are quite straightforward. In fact, I often tell my students that the volley is the simplest shot in tennis when it comes to its conceptual form.

Unlike groundstrokes, the volley relies less on elaborate swings and more on positioning, compact preparation, and clean contact. Once these fundamentals are understood, players can build confidence at the net much faster than they often expect.

3 Parts of the Stroke

Preparation - Turning the racket head with the wrist (still in front of body) for early stages. A small pull back of the racket tip to the side and slightly behind for advanced technique.
Contact - Out in front of the body with with a firm squeeze of the hand.
Finish - Racket in front without dropping the racket head for early stages. For advanced technique the volley is considering a miniature slice.

The key difference lies in the backhand volley, where the player uses the non-dominant hand to help stabilize the racket during the backswing, providing added control and structure. Just before contact, the hands naturally separate, allowing for a smooth and precise strike.

This small adjustment is simple yet powerful, giving players greater consistency and confidence at the net. With the right coaching focus, even beginners can pick up this nuance quickly and begin executing solid volleys in match play.

Serve

The MOST IMPORTANT shot in Tennis.

It’s a beautifully fluid motion, but what makes it uniquely challenging is that the left and right sides of the body are performing different actions simultaneously. This dual coordination can feel tricky for players in the early stages of learning, as the body works to bring these movements into sync.

As a coach, I emphasize patience and structured progressions here because once the serve clicks, it becomes a statement of confidence, unlocking a player’s full potential on the court.

3 Parts of the Stroke

Preparation
1. Starting position (wide/narrow)
2. Grip (continental)
3. Body weight transfer (influenced by either pinpoint or platform stance.)
4. Power position or trophy position for the loading phase.
5. Leg drive upward and kinetic chain begins to release stored energy
Contact
1. Maximal height for contact point (varies based on player's ability)
2. Contact location for a slice, kick or flat serve (influenced by toss)
3. Wrist snap/pronation will vary based on type of serve being hit.
Finish
1. Ideally finish point is around the opposite side of the body.
2. Body weight forward (will depend on type of serve).
3. Tossing arm is relatively upright and not fully pulled down.

The early stages of a Serve will look very different throughout the learning phase the athlete is in.

Ability to Compete

This is one of the most frequently neglected and undervalued parts of training. Yet it’s often the key difference between practice success and match success.

Time and again, players come to me saying, “Coach, I just can’t perform in matches the way I do in practice. My strokes felt great all week, but when it mattered, I couldn’t even get the ball in.”

My response is always the same: “How many full practice matches have you played in the past few weeks?”

Almost without fail, the student replies, “None, I didn’t have time,” or “We tried, but only managed one set.”

As a coach, I know this conversation well. It always circles back to one truth: without consistent match play, your training is incomplete.

Therein lies the problem. We cannot expect success in Matches & Tournaments unless we commit to the following:

Test our abilities in a low-stress environment (point-play situations in practice).
Test our abilities in a light-stress environment (full practice matches against a teammate).
THEN test our abilities in a high-stress environment (tournament).

If we operate our academic success in the exact same manner, why is sport any different.

In the academic arena, we have:

Material to learn
Homework and Quizzes for repetition
Tests every few weeks with a final exam at the end

In the athletic arena, we have:

Technique/form to solidify
Drilling and Point-play situations for repetition
Local Tournaments every 2-3 weeks with a major tournament every couple of months.

Identical learning formats.

Therefore if we spend 5 days a week with learning in academia. At the very least we need 3-5 days of the same in sports development (shared between practice, fitness, matchplay).

Aligning the TEAM:

To achieve meaningful success for each athlete, a tailored development plan must be crafted collaboratively between the coach, the parents, and the player. This plan should take into account the time available, the competitive opportunities, and the financial commitment required. Most importantly, everyone involved must be aligned. This means working together with accountability, trust, and a shared commitment to the process.

Whether the goal is to succeed in local competitions, earn a college scholarship, or even pursue the professional circuit, the plan only works if it’s followed consistently by all parties.

If you aspire to compete at any serious level in tennis, this step is non-negotiable. Sit down with your parents, discuss your tennis goals openly, and bring your coach into the conversation. The Coach can lay out a clear progress plan — one that can evolve over time based on your level of commitment.

It’s important to recognize that if the available time and resources don’t align with the demands of the goal, the goal itself may need to be adjusted.

Clear communication, mutual understanding, and realistic expectations are the foundation of success. When everyone is on the same page, real progress becomes a reality.