The exact motion for hitting the power forehand is so unintuitive that we have developed this exercise to provide a good first approximation of the motion in the last three stages of the stroke. Because this movement is so important, we are adding three video examples of this exercise. Two videos show the movement from two different angles, and the third shows the motion while hitting a slow-moving ball. Your ability to hit a slow-moving ball with good control while standing on one leg is a good measure of how well you have integrated your shoulder into your forehand. This exercise cannot be done while maintaining your balance without proper use of your shoulder.

Exercise Front View

Exercise Side View

Exercise with Ball

The images below are rollovers designed to show key points of the exercise. (Remember to move the cursor over the image to see the transition.)

The exercise illustrated above left is to stand balanced on one foot with the racquet in about the contraction position. Now execute the rotation and acceleration stages without losing your balance. If you have too much rotation in the early phase of the exercise, you will not be able to maintain your balance. If your arm flies away from your body or if there is any instability in your motion, you will likely lose your balance.

The second part of the exercise is to be able to execute this motion at gradually higher speeds. Twenty-five repetitions without losing your balance is good progress.

In many cases, the "feeling" of this motion will be unfamiliar. A key point is that you must maintain the stability of the elbow by not allowing it to vary dramatically during this motion. This is illustrated in the rollover above right. Note how the elbow just moves in a simple, fairly straight line.

Also note the motion of the shoulder, highlighted in the rollover below right. It is key to developing power and control. Note that the shoulder is contracting forward.

Last, note that the wrist remains locked with the forearm throughout the motion, as seen in the highlighted portion of the rollover above left. If the wrist breaks during this motion, the entire stroke will become unstable.

Most players who are not presently ranked professionals will not have the muscle development to perform this motion with speed and control. This will take some development.

As with all of our exercises, start slowly and be cautious when doing this one to avoid any unexpected strain or injury. It is your responsibility to conduct this exercise in a safe, injury-free manner. We recommend having a partner assist you until you develop your balance and strength.