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The Alexander Technique and the Magic Move:
The Key to Ripping Groundstrokes
Observe
Kim's superb coordination as she performs the magic move. Her
entire body is coordinated and working as one integrated whole. |
The prior articles of this series have
explained how the Alexander Technique, a time-tested method for natural
and effortless movement of the body, can be used to improve various
phases of your game. This article will discuss what I call "the magic
move" for groundstrokes. The magic move focuses on the first part of
the preparation phase of the stroke and it is "magic" because, if done
correctly, it literally propels the remaining parts of the stroke into
a higher level.
The magic move can be your ticket to
hitting big-time groundstrokes. It sets up a player's balance,
coordination, and timing for the rest of the stroke. It also loads up
and stores energy in the body so the forward swing can be used to
produce enormous racquet head speed.
The core elements of the magic move
are derived from analyzing, using the principles of the Alexander
Technique, not only the great groundstrokes of today's top players but
also some of the great strokes of past champions.
Because of its importance and the fact
that few players outside the pro level perform it well, this entire
article is devoted to the mechanics of the magic move. All of the key
components are covered. You may find the article somewhat detached but
stick with me. I want to give you all the information you need to
perform the magic move correctly.
Note
how Kim begins her magic move as soon as she starts to move for the
ball. Her upper body coils around a bit more than her hips. |
As there are a number of facets to
performing the move well, I strongly suggest first practicing the move
in front of a mirror before trying it on the court. Start with the
first element described and eventually add each of the other elements.
After you have become comfortable with
the various pieces, try the move on the court. Frst have a friend feed
you balls. Once you get the feel of hitting the ball using the move,
you can then try it in a rally and eventually in a game.
The Magic Move
Now, let's learn the magic move. For
ease of reference, this article will teach the magic move for a
right-handed forehand groundstroke. But the basic ingredients described
apply equally to the backhand groundstroke.
As the player sees the ball come off
his opponent's racquet, he will take a split step. When he lands after
the split step, he will move in the direction of the ball and at the
same moment begin the magic move. We all know this involves a turning
or coiling of the body to the right in this preparation phase of the
stroke. But exactly how this is done is critical and is what the magic
move is all about.
Watch an infant crawl - the head leads and the rest of the body follows and elongates naturally. |
Initiate the magic move (which at its
completion will put your shoulders at about a 45 degree angle to the
net) with a release of the head from the neck in a slight forward and
upward direction. As we learned in the prior article, "Movement and the Alexander Technique",
leading with the head and following the lead of the head by a
lengthening response throughout the rest of the body is the way that
efficient, easy movement is supposed to be organized in the human body.
All animals with a spine (like humans, cats, dogs, etc.) tend to move
this way.
Just watch an infant creep or
crawl--the head leads and the rest of the body follows and elongates.
If, in contrast, a player makes the common error of starting the body
coil with the shoulders or feet leading the move, the body will tend to
shorten rather than lengthen. This will disturb the coordination of the
whole body. It will cause timing errors and frequently produce mishits
on the edge of the racquet.
As the player spirals or coils to the right, the right foot will
turn out a bit. This slight turning out of the right foot allows the
entire body to turn to the right. The right knee will be slightly bent
and the left leg will turn inwards a little.
Pay
attention to the fullness of the back with the weight well balanced
over the feet while the whole torso lengthens and widens. |
Four critical elements to the coiling
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The shoulders and upper torso
should turn more than the hips .This differential creates a stretch
(dynamic tension) that loads up the body like stretching a rubber band.
This potential energy can then be unleashed in the forward swing.
Although
eventually your weight will shift over to your right foot at the end of
the preparation phase of the stroke, keep your weight centered over
both feet as long as possible. Placing your weight prematurely on your
right foot will disturb your balance and prevent you from making an
easy turn. Most critical of all,
your weight must not shift backwards (towards the back fence) as you
coil. You should feel that the weight is centered on the balls of your
feet, not the heels.
The concept of keeping a balanced
turn without shifting backwards holds true for many other sports as
well, particularly those where a quick release is needed. Think of a
boxer delivering a punch to his opponent. If he did not remain balanced
directly over the balls of his feet but shifted backwards, he would
become vulnerable to a counterpunch because he would not be able to
deliver his own punch rapidly enough. Similarly, a quarterback throwing
a pass, although he may move backwards will never take his weight back
onto his heels. If he did, he would not be able to release the football
quickly and would risk being tackled.
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Photo indicates poor body use. The wieght is shifting backwards, thus disturbing the balance and would adversely affect timing. |
A line drawn straight down thru the right hip would pass thru the ball of the right foot. |
The best way to tell if your weight is properly balanced is, as you
coil around in the backswing, to examine where your right hip is in
relation to your right foot. In other words, a line going down thru
your right hip should pass thru the ball of your foot. If that line is
even a little behind the ball of the right foot, it means you have
taken your weight back and lost your balance. It also means the stretch
created between your upper torso and hips will be lost.
Your head should remain balanced freely
over your spine. Unfortunately, players often stick their necks out
towards the ball in a misguided attempt to see the ball better. This
throws off the body's balance. Another common error is to thrust the
head sideways or backwards, again impairing the body's balance. If your
balance is disturbed, it will distort your vision and prevent you from
seeing the ball well.
Arms, Hands and Racquet
Let's now turn our attention to the proper role of
the arms, hands and racquet in the magic move. Here are the important
points:
Gross
body misuse. The arms are pulling in towards the body instead of
lengthening out from the shoulders. The head is pulled forward of the
spine and down into the neck. There is a downwards collapse thru the
entire body with a lack of tone and absence of vitality. |
The body turns and takes the arms
and racquet with it. Avoid the mistake of taking your arm and racquet
back without a body turn.
As
you coil to the right, both arms should lengthen out of the shoulders
and be positioned comfortably away from the body. A common error when
you coil is to keep the arms too close and cramped against the body.
Players often do this as they believe that by doing so they will gain
more control over the racquet head.In fact, they have less control
because this tightens the arms with resulting loss of sensitivity in
their hands.This in turn prevents them from knowing how the racquet
face is slanted.
-
As
you turn, keep the left arm on the racquet.This guarantees you will
coil the upper body the proper amount. Also, be sure not to take the
racquet back behind your right shoulder. If you take the racquet back
too far this will disturb your timing and prevent you from moving to
the ball on balance.
As
you coil, the racquet face should naturally be allowed to close.This
closing of the racquet will keep your arm in its most relaxed
position.Do not try to lay the wrist back.If you lay the wrist back at
this point it may cause tension in the wrist, elbow, forearm, and
entire right side of the body.As you coil your right elbow should
naturally slide back a little.This is not a move that you make happen
but you simply allow to happen.This natural sliding action is
responsible for what some teaching pros call "leading with the elbow."
As
you coil do not tighten the grip by clutching the racquet.This is a
common flaw and is a sure way to destroy all the freedom in your arms
and swing.
There you have it, all of the key components of the magic move. Now
it is up to you to practice them. You will be rewarded many times over
if you do.
The author gratefully acknowledges the help of Ed Weiss in the preparation of this article.
Courtesy of tennisone.com
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