Correct form and incorrect form in tennis can be the difference between enjoying a match and waking up with sore tendons the next day. Tennis coaches stress the importance of correct form from the outset. Understanding the ways that correct and incorrect form affect your body is key to many types of athletics. This is especially true when your feet and legs endure the hard surface of a tennis court.
Ready Position
The correct ready position in any sport is essential to your initial movement once a ball is in play. Each point in a tennis match begins with both players poised at the base lines of the court. Standing upright at the base line limits your ability to intercept the oncoming ball with efficiency. In addition, moving quickly to one side from an upright position puts momentary strain on every part of your body from the neck down. The correct ready position is knees slightly flexed and your upper body leaning forward, with your weight on the balls of your feet. From this position, you are poised to bring the racket back to either side as you move toward the tennis ball.
Getting to the Ball
With the exception of tennis, most sports involve running at full speed in an erect position at some point. Rarely do you see a professional tennis player running erect because the transition from upright to the correct shooting position takes fractions of a second that can't be afforded. Stopping suddenly and setting both feet to swing the racket puts strain on your feet and knees. The additional forces at work when you transition from erect to crouched can accumulate during a tennis match. The result is often sore knees and feet, or tiring rapidly.
Setting Up
Tennis demands moving in many directions in order to get to oncoming balls. The faster you move, the more time you have to set up and make a shot. Correct form is essential to returning a ball accurately. Correct form has you maintaining balance at all times with proper positioning of your feet. When your feet are close together as you stop to shoot, forward momentum can reduce your accuracy.
Ground Strokes
A ground stroke begins with drawing your racket back and coiling your upper body to that side. The stroke continues by swinging the racket forward, through a horizontal arc, and striking the tennis ball. Flexing your arm at the elbow limits strain on your shoulder. Bringing the racket back, and swinging with your arm extended away from your body may provide power for a single ground stroke. Considering the frequency of ground strokes during a tennis match, incorrect form can lead to problems with your shoulder and muscles in your torso, as well as tendons and joints in your legs.
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