How to Find a Way to Win
Please excuse any typos as this was sent from my iPhone
Please excuse any typos as this was sent from my iPhone
This week’s question comes from a visitor to the Australian Open in Melbourne. “Can you suggest one legged balance exercises to improve balance and ball watching similar to what I saw Alcaraz doing at the Australian Open?”
One-legged balance exercises combined with ball-catching are excellent for improving balance, coordination, and focus – all critical elements for high-level tennis performance. Here’s a routine inspired by the type of training you mentioned, often seen in professional players like Carlos Alcaraz:
For all these exercises, remember to switch legs to ensure balanced development. Start with shorter sessions and gradually increase the duration as your balance improves. These exercises are not only beneficial for your physical game but also enhance your mental focus and agility on the court.
Best of luck,
Rob
tenniswhisperer.com
This week’s question comes from a player at the Seaside Championships. “Isn’t it great to see Nadal is back. He’s such a fierce competitor. My question is, why does Nadal employ a short burst routine as part of his initial match preparation?
It’s no surprise that Nadal, known for his fierce competitiveness, incorporates a scientific approach into his routine. He kicks off his pre-match preparation with a three-minute, dynamic warm-up, a vital component for combating fatigue, reducing stress, and boosting spirits. This routine can work wonders if you’re feeling drained before stepping onto the tennis court.
According to Margaret Rice, a neurosurgery professor at N.Y.U. Grossman School of Medicine, engaging in this brisk activity elevates your heart rate, improving oxygen delivery to both muscles and brain. This surge in energy can leave you feeling more alert, possibly attributed to the release of dopamine triggered by the movement.
Beyond the immediate energy boost, a recent 2022 study involving 25,000 British adults revealed that just three minutes of vigorous daily movement can lead to a decreased risk of mortality and cardiovascular disease.
This research recommends beginning your day with an invigorating warm-up to jumpstart your energy levels. However, it also underscores its versatility, making it suitable for a quick three-minute pick-me-up during any break. Activities like shadow tennis swings, golf swings, boxing, and basketball shots—all designed to engage your major muscle groups—are highly effective.
At the end of those three minutes, take a moment to assess your experience. Is your heart rate elevated? Are you breathing deeply? Do you feel more energized, and has your mood improved?
It’s fantastic to witness Nadal’s return, and we certainly hope he remains injury-free for a while yet.
Best of luck,
Rob
tenniswhisperer.com
We’ve added a Tennis Strategies page.
Competitive tennis revolves around offensive tactics, aiming to exploit your opponent’s weaknesses, mistakes and court positioning.
Most tennis strategies rely on thinking about angles, distances, speeds, and chances of success. The other important aspects are your mental state, being patient, and staying focused even when the match gets intense.
The Tennis Strategies page outlines the fundamental tennis singles, doubles and psychological strategies.
The page is still under construction since each strategy will be explained in detail in the future.
We’ve added a Tennis Glossary page which includes playing styles.
Benefits of describing tennis playing styles when teaching include:
1. Personalized Coaching: Tailors instruction to match a player’s strengths and weaknesses based on their preferred style.
2. Strategy Planning: Helps in creating game plans and tactics that leverage a player’s strengths while addressing weaknesses.
3. Opponent Analysis: Enables analysis and preparation for opponents by anticipating their strategies and developing counter-strategies.
4. Versatility: Enhances adaptability to different opponents and situations, offering a competitive advantage.
5. Skill Development: Allows coaches to focus on specific skills aligned with a player’s style, like groundstroke consistency for baseline players.
6. Mental Preparation: Boosts confidence and mental toughness by aligning game plans with a player’s strengths.
The initial players profiles are hot linked at https://www.tenniswhisperer.com/profiles/players/
Profiles are password protected,
Craig O’Shannessy is a well known tennis statistician. He recently republished the stats below in the context of the Australian Open.
Our Tennis Whisperer attempts to explain the WHYs underlining Craig’s stats in simple terms of the three primary skills underpinning every tennis stroke: ball watching, balance and rhythm . [See WHY comments in these brackets].
These are the seven basics of tennis strategy and, as always, they will be the key to winning at this year’s Australian Open.
Lesson 1: Forehands and Backhands
Nine-time Australian Open champion Novak Djokovic has arguably the best backhand in the world. But who cares.
When Djokovic last won the “Happy Slam” in 2021, he struck 98 forehand winners and 45 backhand winners. That’s why you see players running around backhands to hit forehands. They desperately seek to upgrade.
The forehand is the sword. The backhand is the shield. The sword accounts for about two out of every three winners from the back of the court.
Forehand and backhand winners
M/W | Forehand winners | Backhand winners |
Men | 70 per cent (3228) | 30 per cent (1386) |
Women | 64 per cent (2236) | 36 per cent (1247) |
[Whisperer: The NADAL VARIATION creates more extreme angles because of the racket position in relation to body.]
Lesson 2: Tennis is a game of errors
The Australian Open features the best players on the planet, who rally back and forth ad nauseam on the practice court with precious few mistakes. Then matches start, and errors flow.
Winners and errors
M/W | Winners | Errors |
Men | 34 per cent | 66 per cent |
Women | 30 per cent | 70 per cent |
Winners are rising at Melbourne Park, jumping from 30 per cent for the men in 2015 to 34 per cent last year. In the women’s game, there was a jump from 27 per cent in 2015 to 30 per cent in 2022.
Because errors are so prevalent, it’s much smarter to make opponents uncomfortable and force mistakes than chase winners. Obsess over the bigger pool of points.
[Whisperer: Minimizing errors by staying in the point has always consistently won more points. ]
Lesson 3: Eight ways to force an error
There are actually eight ways to make the opponent uncomfortable and extract an error.
[Whisperer: WHY explained in Where column of the three primary skills in any stroke: ball watching, balance, rhythm—strength is NOT necessarily the key.]
Eight ways to force an error
# | 8 ways | Where |
1 | Consistency | Court: Watching |
2 | Direction | Court: Balance |
3 | Depth | Court: Balance |
4 | Height | Court: Balance |
5 | Spin | Ball: Watching |
6 | Power | Ball: Rhythm |
7 | Court Position | Me: Balance |
8 | Time | The clock: Rhythm |
These eight elements are the holy grail of tennis. If a player hits a shot that contains just one of these eight, such as depth, they will have gained the upper hand in the point.
If their shot includes two or more qualities, such as power and direction, they will be standing inside the baseline hitting with authority when the weak ball comes back.
If they combine three elements – such as height, spin and court position – the ball doesn’t come back.
Lesson 4: Rally length
Winning the short rallies is the best way to walk off court with a victory. The study of rally length started at the 2015 Australian Open and shook the foundations of the sport because of just how many short rallies occur.
Rally length
Shots | Men | Women |
0-4 | 70 per cent | 66 per cent |
5-8 | 20 per cent | 23 per cent |
9+ | 10 per cent | 11 per cent |
[Whisperer: Impact of powerful racket technology and advantage to server. Corollary: get into the point as much as possible. Use typical Djokovic/Medvedev strategy of deep returns to put server off balance to nullify server advantage.]
Rally length is predicated on the ball landing in the court, not hitting the strings. So a double fault has a rally length of zero as the ball didn’t land in, and a missed return is a rally length of one as the serve went in and the return was missed.
Seven points out of 10 are contested by players hitting the ball a maximum of two times each (four-shot rallies) in the court.
The data also blew the doors off the myth that winning long rallies equated to winning matches. There are, typically, not enough long rallies to make a difference.
Lesson 5: Mode
The mode simply means the most common value in a data set. We can predict with certainty that the most abundant rally length at this year’s Australian Open will be the same as last year, and the year before that. One shot in the court. No more. No less.
Ask someone which rally length is the most frequent, and the typical answers are from four to eight shots. You can tell them that Novak Djokovic and Andy Murray thought they played more four-shot rallies than anything else. They were very surprised, like all players, that they play more one-shot rallies than any other. That equates to a made serve and a missed return.
2015 Australian Open men: Most common rally lengths
Rally length | Percentage |
1 shot | 30 |
3 shots | 15 |
2 shots | 10 |
5 shots | 9 |
4 shots | 8 |
As you can see from the table above, one-shot rallies are incredibly frequent in a match (30 per cent). The next closest rally length is three shots at 15 per cent.
Notice that three-shot rallies occur more than two shots, and five-shot rallies occur more than four shots. That’s because of the halo effect of the serve, or how long the influence of the serve lasts before things become even in a rally.
[To repeat. Whisperer: Impact of powerful racket technology and advantage to server. Corollary: get into the point as much as possible. Use Djokovic /Medvedev strategy of deep returns to nullify server advantage.]
Lesson 6: You win a higher percentage at the net than the baseline
The baseline seems like a safe haven for players, while the net seems a risky place to win points. Nothing could be further from the truth.
The baseline as a safe haven?
M/W | Baseline win percentage | Net win percentage |
Men | 47 | 67 |
Women | 48 | 66 |
If you rally from the back of the court, you are lucky to win half of your baseline points.
[WHISPERER: Volleys are an ESSENTIAL stroke for any serious tennis player, and particular for junior development, not an afterthought. Moving forward to the net (from GHOSTLINE) wins about two out of three points.]
The net has always been a fun, prosperous place to win points and nothing has changed statistically to think otherwise.
Lesson 7: Serve and Volley works
No tennis strategy has been more maligned and misunderstood than the serve and volley. Pundits say it belongs to another era and is too difficult to employ in today’s game. It’s simply not so.
Serve and volley works
M/W | Played/won | Percentage won |
Men | 709/1053 | 67 |
Women | 36/57 | 63 |
Both men and women won about two out of three points serving and volleying at last year’s Australian Open.
That is a far superior tactic than serving, staying back and trying to eke out a living from the baseline to hold serve.
[WHISPERER: Enhances probability of winning the point because of the geometry and physics of relative court positions of each player]
Source: Craig O’Shannessy, SMH
A Grade Mens Singles | |
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1 | |
2 | |
3/4 | |
3/4 | |
OMS-Tier 2 | |
1 | |
1 | |
2 | |
2 | |
3 | |
3/4 | |
3/4 | |
4 | |
OMS-Tier 3 | |
1 | |
1 | |
2 | |
2 | |
3 | |
3/4 | |
3/4 | |
4 | |
OMS-Tier 4 | |
1 | |
2 | |
3/4 | |
3/4 | |
Open Mens Singles | |
1 | |
1 | |
2 | |
2 | |
3 | |
3/4 | |
3/4 | |
4 | |
Senior Men 40+ Singles | |
1 | |
2 | |
3/4 | |
3/4 |
A Grade Singles Women | |
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1 | |
2 | |
3/4 | |
3/4 | |
Open Womens Singles | |
1 | |
1 | |
2 | |
2 | |
3/4 | |
3/4 | |
3/4 | |
3/4 |
A Grade Mens Doubles | |
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1 | |
2 | |
3/4 | |
3/4 | |
OM Doubles – Tier 3 | |
1 | |
2 | |
3/4 | |
3/4 | |
OM Doubles- Tier 2 | |
1 | |
2 | |
3/4 | |
3/4 | |
Open Mens Doubles | |
1 | |
2 | |
3/4 | |
3/4 | |
Senior men 45+ Doubles | |
1 | |
2 | |
3/4 | |
3/4 |
Open Womens Doubles | |
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1 | |
2 | |
3/4 | |
3/4 |
A Grade Mixed Doubles | |
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1 | |
2 | |
3/4 | |
3/4 | |
Open Mixed Doubles | |
1 | |
2 | |
3/4 | |
3/4 |
Too often, the average player’s focus is on their “Hardware” — coordinating muscles to hit the ball. True, for most, just coordinating your body to consistently hit the ball week in and week out is difficult to say the least. It quickly becomes very frustrating when playing in the wind, changing court surfaces or against, what I will call, an awkward opponent. And escalates even faster as we age and our muscles lose strength and coordination.
Our Hardware skills pathway includes three essential skills which underpin any tennis stroke: ball watching, balance and rhythm. The basic Tennis Whisperer program teaches the development of the core supporting muscles to both enhance those skills and prevent injury. As an example, just improving your ability to “really see the ball” rather than merely trying to “watch” it during play can go a long way to improving your consistency — at any age and stage of tennis. These basic skills can be taught or refreshed at any age.
But Hardware is only one part of the equation. Hardware is very much about muscles, joints and physical traits. “Software” is brain perception, action and decision making. Software is what often gives a player a head-start on those who might be physically stronger, quicker or, dare I say, younger! And from time to time, a win against the ‘better hitter’.
Your neural system is the third part of this equation, and in basic terms, connects a player’s “Software” to their “Hardware”.
Software should be view as a “Pyramid”. At its base be more aware of your end of the court: basic court positions when returning serve or covering the net. And the positions change depending on the opponent and the conditions. For the more powerful opponent, it’s better to play further back when returning serve — not only to give yourself a little more time to watch the ball, but more importantly to ensure you’re moving forward into the shot to stay on balance. This is why Nadal, one of the best players in the world, plays so far back to improves his balance by moving forward into each shot.
Moving up the Pyramid, and still at your end of the court, where you stand in the court, particularly in dubs, has a huge impact on your ability to stay in the point. For example, at ANY level of tennis, Tennis Physics means that EIGHTY PERCENT (80%) of shots fall in a two (metre) circle around the middle T of the serve line. Merely standing in that circle guarantees you’ll get a shot at most balls — you might not make the shot but you’ll be in the point.
As the Pyramid narrows, and looking at the opponent’s end of the court, action and decision-making comes to the fore. Your focus is on the Hardware of the opponent. Do they have any “obvious weaknesses” — not just the weaker backhand side but where do they consistently return the ball? Any physical limitations in running down lobs? Are they comfortable hitting volleys or overheads? Are they comfortable moving forward, backwards, sideways? What did you learn from the warm-up? [You didn’t try to win the warm-up, right??]
Even further up the Pyramid, and still at your opponent’s end of the court, your focus is on the opponent’s Software. How can you identify and find a way to exploit their limitations? Where do they stand in the court, to return serve, at the net etc? Do they stand too close to the net and therefore are suckers to a simple lob return? What’s their state of mind at different times of the match? Do they rush under pressure? Consistently miss first serves on game and tie breaker points?? How can you adjust your Software and Hardware to take full advantage of your observations during play??
And lastly, at the very Pyramid Top, and now we are back to your end of the court, what’s your decision-making style to analyze opponents during match play. It’s the rare player who can change their Hardware midpoint to hit a different shot under pressure. Even rarer, the player who can consistently play more than one type of game — to unsettle an opponent and match the conditions. For most of us, suffice to say, it’s better to rely on a simple ritual to prepare to play each point — at least to start out each point standing in the right position and with a calm mind.
Tennis is a great game. And you’ll get so much more enjoyment by NOT leaving your Software on the sidelines. And who knows, perhaps a few more wins.
© Rob Muir, USPTA
Tennis Whisperer
From our Club Captain, Denis:
“With finals approaching, do you have a philosophy for tiebreakers?”
Ah… tiebreakers. Love them or hate them, they’re often the deciders. And let’s be honest — most players hate them. Why? Because pressure builds, and suddenly players start trying to do too much.
But here’s the thing: you got to the tiebreaker by playing solid tennis. Now is not the time to pull out trick shots, risky topspin lobs, or a screaming sideline winner that just misses wide. In tiebreakers, conservatism is your best friend.
At every Badge level — whether it’s Grade 1 or Grade 10 — most points aren’t won, they’re lost. That means your best move? Give your opponent the opportunity to make the mistake.
Pressure builds after a few shots. That’s usually when players overreach — and misfire. So stay strong, stay steady. Play high-percentage tennis.
First serve in. Don’t go for the ace. Just get the serve in play. Spin and target the middle of the box if needed.
Returns? Get them back. Focus on net clearance and depth. The center of the court is your friend.
Target big zones. Hit to big, safe areas — especially down the center or midcourt. That keeps you in the point and sets your partner up in doubles.
Let your net partner win the point. Smart placement draws the ball to your teammate who’s in prime position to finish.
Serving? Breathe. Slow down. This is the only moment you fully control. Calm your nerves with deep breathing and visual focus.
Receiving? Lob it. A well-placed, high lob can cause chaos. Give them a chance to miss — and many will.
There’s no need to “do more.” In fact, do what you’ve been doing — just a little better. Stick with your strengths. Trust your game. Trust your habits. And just keep playing.
You might surprise yourself. You’ll definitely surprise your opponents.
And remember:
The most important point is always the next one.
It’s never over until you shake hands.
We’re going to look at some of Roger Federer’s favorite exercises that have helped him retain elite levels of fitness in a professional career spanning over 23 years, covering warm-ups, exercises for mobility, agility, and strength training.
Whether you’re a professional athlete or weekend warrior, warming up before undertaking intense exercise is essential in helping to improve your performance and avoiding injuries.
Though Roger Federer has an army of nutritionists, personal trainers, and coaches, his warm-up exercises are basic moves that are easy to do but have multiple benefits.
Jump Rope: Jump rope is an excellent exercise for your cardiovascular system and agility. Federer likes to start off slowly and work his way up to ‘double-unders’.
Butt Kicks: A simple yet effective warm-up exercise perfect for elevating your heart rate and getting some heat into your quads.
Stretches: Dynamic stretching is best performed once your muscles are warmed up a little. Avoid static stretching as it can negatively impact your workout and fatigue your muscles.
Side-Line Sprints: This exercise not only builds a bulletproof cardiovascular system, but it’s also known to pack on muscle and get the body used to sudden changes of direction, which is essential on the tennis court. This intense exercise is best done as the last part of your warm-up.
Medicine ball Shuffle: Roger Federer uses the medicine ball shuffle (passing a medicine back and forth while shuffling sideways) with his coach as a way to build core stability, arm strength, and coordination.
Lateral Band Walks: With resistance bands, like the Victorembands, wrapped around his legs and feet set at shoulder-width apart, Roger Federer performs lateral band walks to increase his hip stability and knee-joint strength.
Cone Drills: Federer’s workout routine includes cone drills to sharpen his agility by using cones as markers for fast-paced direction changing, while simultaneously practicing his forehand and backhand.
Side lunges & Twists: Using a medicine ball to tax his muscles further, Roger performs side lunges with a twist for balance, coordination, and isolating his hamstrings, glutes, and quads.
Trampoline Volleys: Standing on one leg on a trampoline, Federer practices volleying the tennis ball to a partner. He believes it helps his balance and hand-eye coordination.
Racket Drills: Practice makes perfect, and Roger Federer’s fitness coach, Pierre Paganini, runs racket drills with the 20 grand slam winner to make sure his forehand, backhand, groundstroke, and volleys are as sharp as possible.
HIIT: Or ‘High-Intensity Interval Training is a series of cardiovascular exercises performed at maximum intensity for periods of 10-to-15 seconds followed by a rest period of around 45 seconds. Federer does HIIT to build explosive power for short but taxing points within a tennis match.
Jogging: While jogging is not high on Roger’s list of popular exercises, building cardiovascular endurance is essential for top tennis players. Though much of the game is played over short, intense time periods, tennis matches can last for hours.
Roger Federer didn’t become a top athlete by exercising alone; he achieved elite status by recovering properly from consistently intense workouts and letting his body adapt to the stimulation.
If you want to recover sufficiently, you need a balanced and nutritious diet and proper sleep. Federer eats whole foods healthily, lean protein for muscle growth, and complex carbs for energy and endurance while getting a minimum of ten hours of sleep per night.
Following Roger Federer’s training routine might not lead you to win Wimbledon, but it will help improve your overall health and fitness, which will lead to gains on the tennis court.
www.sportingferret.com/2021/03/29/roger-federers-workout-routine/