SYBERVISION NEUROMUSCULAR TRAINING TENNIS WITH STAN SMITH

PERSONAL TRAINING GUIDE SYBERVISION NEUROMUSCULAR TRAINING TENNIS WITH STAN SMITH PERSONAL TRAINING GUIDE A MESSAGE FROM THE FOUNDER I am honored...
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PERSONAL TRAINING GUIDE

SYBERVISION NEUROMUSCULAR TRAINING

TENNIS WITH STAN SMITH

PERSONAL TRAINING GUIDE

A MESSAGE FROM THE FOUNDER I am honored to introduce you to SyberVision's revolutionary athletic training technology—Neuromuscular Training. Your SyberVision training program is the result of years of extensive research and development. It is designed to quickly and easily improve your athletic performance by giving you a mastery of fundamental skills—the basic building blocks of athletic success. With this mastery, you'll be able to play better, be more competitive and play with a higher level of enjoyment as you participate in your sport. Your SyberVision training is unlike other video training programs. As you watch your DVD, you'll notice that there is no talking or verbal instructions—only beautiful images of movement performed by a model athlete. Each movement has been underscored with music composed specifically to complement and enhance the smooth and rhythmic motion of the model. Each motion has been filmed at varying angles and speeds (variations of regular and slow motion) that give you the feeling of being part of the action. The filmed skills are scientifically edited and presented according to a precise mathematical formula that correlates with the way your brain converts images of movement into neuromuscular memory. It is the understanding and proprietary application of this knowledge that makes the SyberVision so powerfully effective. Research has shown that you get better results from the program if you have a basic understanding of how the movement is performed—if you know what to look for as you're watching the DVD. Rather than clutter the program with confusing explanations of how the skill is performed, we make it simple by giving you this knowledge in two easy steps: First, your DVD contains computer enhanced sequences of movement that beautifully outline and breakdown the seemingly complex motion into simple components. Second, these computer-enhanced sequences are cross-referenced and simply explained in this training guide. Each fundamental is broken down into three or four simple, easy to remember "watching keys." As you watch your model repeatedly perform the skill, you will, with an "educated eye" be able to instantly identify key elements of the movement reinforcing your understanding of the skill while at the same time maximizing the benefits of your neuromuscular training experience. Your SyberVision training program is a total learning system. Four audio sessions expand and reinforce your DVD training experience by giving you an understanding of the science of neuromuscular training, insights into developing winning skills and attitudes... and even a way to recreate the vital images and

sensations from the DVD as you listen to its musical soundtrack. This Personal Training Guide is a valuable resource that will instruct you in the best times and ways to use your DVD and audio session, and when and how to physically reinforce your skills after your neuromuscular training system begins to work. The combined use of each of the three media-DVD, audio and print—with SyberVision's advanced technology, will make your SyberVision training a truly pleasurable and thoroughly effective training experience. Sincerely,

Steven DeVore Founder SyberVision

Contents

(Click on a topic heading to view)

I.

Introduction to Neuromuscular Training

II.

How Does SyberVision Neuromuscular Programming Work?

III. How Your SyberVision DVD is Organized IV. How to Watch Your SyberVision DVD V. How to Use Your SyberVision DVD and Audio VI. Bio-Mechanical Analysis: How to Watch Your DVD with an Educated Eye The Serve Forehand Ground Stroke Backhand Ground Stroke Forehand Return of Serve Backhand Return of Serve Backhand Approach Shot Forehand Volley Backhand Volley Overhead Smash

I. Introduction to Neuromuscular Training You have purchased one of the most advanced and effective tennis training programs available today. Your SyberVision tennis program is based on and incorporates the latest findings in the behavioral and brain sciences. Supported with advanced computer and video technology, the program represents the "state-of-the-art" in learning delivery systems. SyberVision Tennis with Stan Smith is designed for tennis players of all levels— from beginner through advanced. It is an innovative system for teaching, reinforcing and dramatically improving your tennis performance by patterning your skills after one of the world's great tennis players. This instruction booklet is an integral part of the program. The information and instructions in this booklet will explain how to use the scientifically produced SyberVision program. IT IS IMPERATIVE THAT YOU READ THIS BOOKLET BEFORE YOU WATCH YOUR SYBERVISION DVD FOR THE FIRST TIME. Before you get into the program, let's first define a few terms and simply explain the concept of "Neuromuscular Training/Programming." First of all, what does the word "SyberVision" mean? SyberVision derives from the words "cybernetics (except we have replaced the "c" with the phonetically similar "S") and "vision.” Cybernetics is the science of guiding a system (you) toward an ideal goal state (repeatable, fundamentally sound tennis strokes) through the feedback of goal relevant information (repeated sensory exposure to a highly skilled model). Once you receive the information, your nervous system processes and adjusts it until the goal state is realized and maintained (high level tennis skills become a habit). "Vision" is taken from the use of video generated images as the primary source of feedback information. Secondly, what is "Neuromuscular Programming"? The performance of an athletic skill or movement by your body's muscles and skeletal system is directed by a set of nerve units in your brain—a neural "blueprint" or representation of the motion. These blueprints are formed through repetitious practice—performing the movement over and over until it becomes an automatic or conditioned reflex (you don't have to think about it).

The quality of the movement is dependent upon the quality of your practice— whether or not the movement is practiced correctly. Perfect physical practice makes for ideal skills and leads to consistency and confidence. Imperfect practice consolidates imperfection, leading to inconsistency, self-doubt and unpredictable results under pressure. Through the SyberVision system of sensory imaging, your nervous system responds to the observed modeled skills almost as if your muscles and body were physically performing the desired action, over and over. The same nerve pathways that are stimulated by perfect physical practice are similarly activated and reinforced by watching your SyberVision Tennis DVD.

II. How Does SyberVision Neuromuscular Programming Work? Your SyberVision training system works on three levels: (1) By watching a model repeatedly perform mechanically correct, picture perfect skills, you are able to retain in your mind a clear sensory image (a memory of sight, sound and feel) of the ideal skill. This image serves as a mental reference you can call upon to guide your body through the actions of your sport. (2) As you watch the model perform, you are watching mechanically and functionally correct form. If you have a basic understanding of mechanics then your viewing experience is enhanced—you not only see what correct form is, you also understand why it is correct. You will be able to adapt this knowledge to your performance and make simple mechanical adjustments when necessary. (3) As you watch a skill on the scientifically produced DVD, your nervous system reacts as if it were physically performing the skill. As the vision and sense of rhythm and timing associated with movement comes into your brain from your senses, your brain transforms this information into neuromuscular memory. This transformation is based on a mathematical formulation (Fourier Analysis) performed by the brain to create the vicarious performance experience unique to SyberVision viewing experience. The same nerve pathways that are stimulated and reinforced during ideal physical practice are excited and reinforced through watching the SyberVision model repeatedly perform the skills on the DVD. Simply, you sit back, relax and watch. The SyberVision technology does the work for you. In no way do we suggest that SyberVision is a complete substitute for the physical tennis training experience. It only enables you to have access to high performance skills that can be more consistently reinforced when you actually play tennis. The four audio sessions included in your SyberVision training package supplement and reinforce your SyberVision visual training experience.

The first session, Mind, Body and High-Technology: The Ultimate Personal Achievement System gives you a more detailed overview of the science of SyberVision's neuromuscular training. The second session, The Mind of a Champion: A Personal Interview with Stan Smith your video model becomes personalized. You'll hear Stan Smith tell how he developed his tennis skills and how you can apply his experience and philosophy to greatly improve your tennis. The third session, The New Psychology of Athletic Achievement: The 12 Keys To Tennis Success, identifies and discusses 12 psychological strategies discovered by SyberVision researchers to dramatically improve your tennis both recreationally and competitively. The fourth session, Images of Achievement: The Power of Holographic Sound, contains the same soundtrack that's on your DVD. As you watch the DVD, the images of movement and the musical background become associated. Then, when you listen to the audio soundtrack, the images and sensations you experienced as you watched your DVD are neurally activated and recalled—reinforcing within you the image and rhythm of perfect tennis form. Directions on how to use the audio soundtrack are explained later in this training guide. It is recommended that you first review this guide, casually watch your DVD and then listen to the supplemental audio sessions. With this initial overview, you'll be adequately informed and prepared to successfully begin your SyberVision training experience:

III. How Your SyberVision DVD is Organized Your SyberVision Tennis program is organized into three main parts: 1. Introduction: Basic background information on SyberVision Neuromuscular Training discussed. Introduction to Stan Smith and preview of skills to be modeled in the program. 2. Fundamentals. Stan Smith models the fundamentals of ideal tennis strokes. The presentation of each modeled fundamental is based on a timing and sequencing formula that best interfaces with and excites your nervous system. No matter what your body build, size and current style, the SyberVision technology will enable your brain and nervous system to "custom-convert" Stan Smith's pure form to meet your specific physical demands. Technique for the following fundamentals is modeled: A. The Serve B. Forehand Ground Stroke C. Backhand Ground Stroke D. Forehand Return of Serve E. Backhand Return of Serve F. Backhand Approach Shot G. Forehand Volley H. Backhand Volley I. Overhead Smash Each fundamental is divided into three segments: A. Fundamental repeated in regular and slow motion. B. Computer Enhanced Movement. Fundamental movement is amplified and simplified through computer enhancement. The body, racquet and ball are highlighted to demonstrate the simple mechanics of the swing. C. Fundamental repeated in slow and regular motion. 3. Concentration Exercise. Rotating tennis ball designed to train eye to focus on ball and defocus on distracting stimuli that might interfere with concentration

during a match. All of the fundamental strokes modeled on the SyberVision program are mentally "anchored" to the ball. So when you desire to access high performance skills in practice, play or competition, mentally lock into the ball and the skills will be at your fingertips. Originally composed music accompanies each section of the program. The music accentuates the ideal tempo, rhythm and timing associated with the optimal tennis stroke and aids in the absorption and retention of the modeled skills.

IV. How to Watch Your SyberVision DVD Your SyberVision program is designed for three levels of use: (1) Basic Neuromuscular Training. Casually watching the program for entertainment, relaxation as well as training. Enjoying the benefits of "vicarious" tennis practice while you relax in the comfort of your home. (2) Bio-Mechanical Reinforcement. Watching the program with an "educated mechanical eye." Understanding and identifying correct technique (i.e. the relationship between upper and lower body movement) and having the technique reinforced visually, over and over. A simple explanation of technique is included in this training guide. Studying this section will make you a more intelligent viewer and optimize your neuromuscular training experience. (3) Advanced Neuromuscular Training. A viewing technique that enables you to enhance the neuromuscular training benefits of the program. Each level can be used independently or in association with each other. Since the Basic Neuromuscular training is self-explanatory (simply watch the scientifically produced DVD) our focus in this section will be on Bio-Mechanical Reinforcement and Advanced Neuromuscular Training.

Bio-Mechanical Reinforcement

Viewing the SyberVision DVD for bio-mechanical reinforcement is a four step process: Step One: Select and watch a fundamental segment (e.g. Forehand Volley) on your DVD to get a general overview of the motion. Note: Work on only one fundamental at a time. Step Two: Study the fundamental technique outlined in the bio-mechanical section of this guide until you can recall from memory each of the phases that make-up the fundamental movement. . Step Three: Watch the DVD again. Visually identify each of the movement phases as you watch. Pay particular attention to the Computer Enhanced Movement sequence. Step Four: After watching, close your eyes and slowly replay in your imagination the visual model performing each phase of the movement.

Repeat each of the above steps until you feel you have developed a conceptual as well as visual understanding of the mechanics involved in each fundamental movement.

Advanced Neuromuscular Training

SyberVision Advanced Neuromuscular Training is a three-step process: Step One: FUNDAMENTALS TRAINING As you watch each stroke on the DVD, imagine that your body and mind is a sponge that will absorb and retain all of the information that comes in through your senses. Do not try to consciously memorize the movement or do a detailed mechanical analysis of each swing. As you recall, each fundamental sequence is divided into three segments (1) modeled fundamentals; (2) Computer Enhanced Movement; and (3) modeled fundamentals. Select one of the fundamental sequences (i.e. The Serve) and do the following as you watch: Segment 1: Absorb and lose yourself in the sweet spot sounds, the fluid tempo and rhythm of the motion and music. Segment 2: As you watch the Computer Enhanced Movement, focus your attention on the highlighted body parts (head, shoulders, arms, hips, knees, feet) the movement of the racquet and the impact of the racquet through the ball. Identify a specific highlight that best magnifies the sense of movement and stay focused on that highlight. Segment 3: Imagine that you have stepped inside the Stan Smith's shoes and imagine that you are watching yourself on the screen. The following is a list of recommended viewing guidelines for each modeled fundamental that will best maximize the feelings of fluid motion and rhythm (the repetition and natural flow of fundamentals within a sequence) as you watch any of the three segments: A. Whole Body Focus Watch the total, fluid motion of the body. Establish a sense of rhythmic motion, allowing your body to feel the fluidity and rhythm of each movement. You will begin to sense an internalization of movement and positive psychological reaction, "He makes it look so simple! It is simple! I can do that." A desire to play tennis should also well up inside of you. B. Lower Body Focus After you establish a rhythm and a sense of motion, focus on the action of the footwork, knees and waist. Allow your body to feel and experience the lower body movement you are observing.

C. Upper Body Focus Focus your attention on the shoulders, arms, elbows, and racquet as it passes cleanly through the ball. Step Two: YOUR MENTAL INSTANT REPLAY After you have finished viewing the fundamental sequence, turn off your DVD, close your eyes and do the following: A. Imagining that your forehead is a television/ movie screen,* replay in slow motion any of the visual and sensory elements (sense of movement, rhythm of music, positive feelings and emotions) associated with the fundamental you just saw. Replay each motion about 10 times.

B. Still imagining that your forehead is a television/ movie screen, replay in slow motion any of the visual and sensory elements associated with the Computer Enhanced Movement section.

C. Imagining that your abdomen is a television/ movie screen, imagine that Stan Smith has stepped inside your body and is guiding you through the motions of fluid, tempo-rich form. Replay in slow motion any of the visual and sensory elements (sense of movement, rhythm of music, positive feelings and emotions) associated with the fundamental you just saw. Replay each motion about 10 times.

Step Three: POSITIVE REINFORCEMENT To reinforce your mental instant replay, reverse your DVD to the start of the fundamental you were working on and watch it in a relaxed, casual manner. The key feeling you want to capture and reinforce is the emotion "I can do that! It's not as difficult as I thought it was. Smith makes it look so simple and effortless. I can play tennis like that!"

*The positioning of the imaginary screen is important. When you imagine, with your eyes closed, the screen on the forehead, your eyes move upward to an approximate 20 degree angle. The eyes in this particular position, increase your ability to concentrate, attend, and focus upon external sensory information (replay what you observed) with greater clarity. When you imagine the screen in the abdomen, your eyes move downward to an approximate 20 degree angle. The eyes, in this position, increase your ability to better internalize, feel and apply to yourself your sensory observations.

V. How to Use Your SyberVision DVD and Audio The more you watch your SyberVision DVD the faster you'll improve and the more accomplished you'll become as a tennis player. Many people prefer to casually use the program for entertainment and relaxation prior to a tennis match. The program is designed to significantly improve your tennis skills through this type of viewing. Simply by watching the DVD and listening to your audio soundtrack a few times a week will significantly sharpen your skills and improve your tennis performance. For the more serious "student" of the sport there is a more comprehensive training program that includes bio-mechanical as well as neuromuscular training.

OFF-SEASON TRAINING

Believe it or not, the off-season is the most valuable time to train with your SyberVision DVD. It is the best time to sharpen your knowledge of bio-mechanics and to neurologically reinforce good tennis habits without the interference of less than ideal physical practice. During this period of time it is recommended that you casually watch (for entertainment and relaxation) the DVD at least once a week. Approximately one month prior to the start of the season, begin in earnest your bio-mechanical and neuromuscular training. For the first two weeks of your pre-season training, work on sharpening your technique by following the viewing instructions for bio-mechanical training. Two weeks prior to the season begin your advanced neuromuscular training sessions. Work on one fundamental per day during this 30 day period.

BEFORE YOU PLAY

Assuming that you play tennis once or twice per week, the night before you play, you should casually review the entire program before you go to bed. Absorb yourself in the program and let your hopes, aspirations and emotions take wing. If you do this, you will find that on the court you'll be able to lock into a fluid and graceful rhythm and synchronize your performance to what you saw and experienced on the DVD.

ON THE COURT

On the day of play or competition, put yourself in "slow motion" and do almost everything at half speed. Get up early enough to have a nice relaxed shower, enjoy a light breakfast, get your equipment in order and have a leisurely, unrushed, drive or walk to the courts. CAUTION: DO NOT RUSH. If you do, you will upset your stroke metabolism and throw your timing and tempo out of whack. Also, go light on the coffee and caffeine laden drinks. Caffeine will create a tempo-robbing rush in your nervous system.

When on the court, follow these simple steps to unlock your storehouse of fundamentally pure neuromuscular memory: 1. Before starting play, let go of your feelings of inadequacy and self-imposed limitations. 2. Imagine, for that day, you are Stan Smith or any other tennis player you admire. Imagine that he, not you are stroking the racquet. Don't let any bad shots or mistakes throw you mentally off track. 3. When you find you are losing consistency or control in any of your strokes, simply activate your positively stored neuromuscular memory by: A. Visualizing Stan Smith executing the shot you want to make. See flight of the ball go to the target.

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B. Take a deep, slow breath and slowly exhale, feeling the relaxation penetrating your arms, hands, shoulders, hips and legs. C. Swing as fluidly and relaxed as you can to duplicate the shot you visualized.

AFTER THE GAME

As soon as possible after playing, review the whole DVD as you did in "Before You Play" following the same procedures as outlined there. This last step is critically important because it will allow your nervous system to make positive adjustments and corrections as well as reinforce the positive elements of your tennis experience for that day. If you don't have access to a DVD player, listen to the audio soundtrack and mentally replay the highlights of that day's tennis experience in your imagination.

DURING THE WEEK

If you are a weekend tennis player, you should watch your DVD at least two times during the week-not including your casual viewing the evening before an outing. Work on sharpening your mechanics as well as on your tempo and rhythm by following the instructions for bio-mechanical and advanced neuromuscular training. Select the viewing sequences which you feel need the most work.

THE SYBERVISION SOUNDTRACK — AUDIO REINFORCEMENT

To further reinforce the images, rhythm and tempo associated with your SyberVision DVD, we recommend that you listen to the musical soundtrack as much as possible especially when you don't have access to a DVD player. As you begin to listen, you will notice the music triggers in your mind the images associated with the music on the DVD. In the beginning of your SyberVision training program, don't expect a sudden surge of success. Though you'll notice immediate and dramatic improvement in many areas of your game after

viewing your DVD a few times, you will still make mistakes and will still have bad habits. Make up your mind to give the SyberVision program a chance to work and then stick with it during your play. Be patient and let your nervous system gradually make the transition into positive new habits.

VI. Biomechanical Analysis: How to Watch Your DVD with an Educated Eye Following is a simplified bio-mechanical analysis of the fundamental tennis skills that are modeled on your SyberVision DVD. Studies have shown that your neuromuscular training experience is enhanced if you have a basic understanding of technique-the images are more meaningful and impacting if you watch with an educated eye. It is recommended that you study each of the fundamentals below in correlation with each swing modeled on your SyberVision DVD. After a few weeks of watching the DVD, studying the bio-mechanics of form and actually playing, fundamentally sound tennis habits will become a permanent part of your game.

THE SERVE

A fast service is the single most intimidating stroke in tennis. If you can serve with power and accuracy you will have a decided advantage over your competition. If you can consistently "hold" your serve you will usually win your matches. Serves can be hit "flat" or with spin or slice. Stan Smith models the "flat" first serve on your DVD. The five keys to a fundamentally sound serve are the: service stance, grip, backswing and ball toss, point of contact and follow-through. 1. Service Stance: Stand behind the baseline with your weight slightly on your back foot with your feet about shoulder width apart. The toes of your front foot point to the right net post and your back foot is parallel to the baseline.

2. The Grip: The Continental grip is the ideal grip for serving because of the freedom it gives

your wrist to snap for power when you hit the ball. The grip is initiated by sitting the palm of your hand on the top right hand side of the handle. (The Continental grip is halfway between the Eastern forehand and Eastern backhand grips.)

3. Backswing and Ball Toss: The racquet arm swings down and back as the tossing arm moves up.

Toss the ball up in front and slightly to your right. Bend your racquet arm elbow with the racquet up, leaving your left arm pointing at the ball.

Drop your racquet into a throwing position making sure to keep your elbow high. As the ball begins to drop, your left arm begins to drop away from your side.

Point of Contact: As the swing goes up and out at the ball, the body weight shifts forward.

Strike the ball with your racquet arm at full stretch and your weight over your front foot.

Follow-Through: As your forward momentum continues and your rear foot passes your front foot, keep the racquet swinging in the direction of your target.

Follow through with your racquet swinging down past your left side.

FOREHAND GROUND STROKE

A strong forehand drive is an important stroke for any tennis player to master. The forehand can be hit flat, with topspin or underspin. Stan Smith hits the ball with a mild topspin. If you desire to hit with more topspin, your backswing will have to be lower and the angle of your swing will be low to high. You should attempt to hit the ball deep in your opponent's court. The five keys to look for in the forehand are: ready position, grip, footwork & swing, contact and follow-through. 1. Ready Position: Stand in a well-balanced, comfortable position with the weight evenly distributed on the balls of your feet-ready to move to either your left or right.

2. Grip: Use the Eastern forehand grip for hitting forehands. This grip is similar to shaking hands with the handle of your racquet. The palm of your hand sits mainly on the back side of the handle parallel to the racquet face.

3. Footwork & Swing: Turn your shoulders and bring your racquet back and down below the level of your anticipated point of contact. Step in with your front foot as you swing forward.

4. Contact: You should be well balanced with the point of contact opposite your left hip and your racquet face vertical.

5. Follow-Through: Finish the stroke with a head-high follow-through.

BACKHAND GROUND STROKE

The backhand drive can be a devastating power stroke. It can be hit flat, with topspin or underspin. Stan Smith models the backhand with a mild topspin. You should attempt to hit the ball deep into your opponents court and to his weak side. The five keys to look for in the backhand are: ready position, grip, footwork & swing, point of contact and follow-through. 1. Ready Position: Assume the same ready position as you did for the forehand. 2. Grip: The Eastern backhand grip requires that you place the palm of your hand across the top of the racquet handle with your thumb at a diagonal across the back side.

3. Footwork & Swing: Turn your shoulders and start bringing your racquet back while changing to the backhand grip

Rotate your, shoulders until your chin is nearly in line with your right shoulder— moving your weight fully on to your left foot.

Make a shallow loop with your racquet head and step into the ball with your right foot as you swing forward

4. Point of Contact: Transfer your weight fully to your front foot and tighten your grip as you swing up. The point of contact is in front of your right leg and with your right arm fairly straight. It is very important not to crowd the ball. Be sure to have the racquet face vertical at impact.

5. Follow-Through: Follow-through the shot about head high and in the direction of your target.

FOREHAND RETURN OF SERVE

After the serve, the service return is the second most important shot in tennis. You should think aggressively, ready to move forward. Also keep in mind the importance of keeping the ball in play. If the server is rushing the net, try to hit the return at his feet, forcing him to hit up and be on the defensive. If the server does not rush the net, return the ball deep to keep him at the baseline. The five keys to observe for the forehand return of serve are: ready position location, grip, swing, footwork and contact & follow-through. 1. Ready Position Location: You should stand in a ready position midway between the distance the server can move you to the right or left. This spot is usually close to the singles sideline at the baseline. 2. Grip: Eastern forehand grip (same as forehand ground stroke). 3. Swing: The basic principles are the same as the forehand ground stroke except if the ball is served very fast the stroke must be more compact. 4. Footwork: You should think aggressively, ready to move forward toward the ball as soon as the server has hit the ball. 5. Contact & Follow-Through: You should contact the ball in front with a vertical racquet face and high follow-through. It is important not to hit down on the ball.

BACKHAND RETURN OF SERVE

The backhand return of serve fundamentals are basically the same as the forehand except you should use the backhand grip.

BACKHAND APPROACH SHOT The backhand approach shot is a ground stroke generally hit in the area near the service line while moving toward the net to gain a good volleying position. Most approach shots are hit with some underspin and played deep into your opponents court. It is a potent weapon to put pressure on your opponent. The four keys for this shot are: position location, swing, footwork, and contact & follow-through. 1. Position Location: The best area to hit the ball is in the service line area. You need to get to a volley position before your opponent returns the ball.

2. Swing: You hit the ball with underspin as you are moving sideways to the net. The backswing is usually shorter than that of a normal backhand ground stroke

3. Footwork: On the DVD, note the unique sidestep footwork as Stan Smith moves toward the net and strokes the ball. Timing and rhythm in a smooth flowing motion is important to the success of the shot.

4. Contact & Follow-Through: It is important to hit through the ball and finish the follow-through out in front as you continue to the net. At the point of contact, the racquet face is slightly beveled back from vertical. Do not hit down on the ball.

FOREHAND VOLLEY A volley is any ball hit in the air before it touches the ground. Most volleys are hit in the service court area near the net. A player at the net is generally in control of the point. It is important for you to learn to volley as well as you hit ground strokes to develop an all court game. The four basics of the forehand volley are: ready position, grip, short stroke, and early contact. 1. Ready Position: The ready position should be set-up slightly in front of the mid-point between the net and the service line. It is important not to crowd the net too close or it will be easy for your opponent to lob over your head.

2. Grip: Most serve and volley players will use the Continental grip. Lesser skilled players should use the Eastern forehand grip. 3. Short Stroke: One of the critical elements of the volley is keeping a very short backswing. Generally the racquet should not be brought behind the shoulders.

4. Early Contact: The stroke should be a short, punch-through motion contacting the ball in front of your body.

BACKHAND VOLLEY

The basics for the backhand volley are the same as for the forehand volley. Use the Continental grip or change to the Eastern backhand grip.

OVERHEAD SMASH

The overhead smash is used mostly in the forecourt area for "putting away" a lob. If possible the ball should be hit in the air before it hits the ground. The stroke is very similar to a serve. The four key points to watch for on the overhead smash are: ready position, grip, swing, contact & follow-through. 1. Ready Position: The same as the volley. 2. Grip: The same as the serve. 3. Swing: The swing is similar to the serve except that the backswing is shortened and the racquet is brought up behind the head right away as you are turning sideways to the net.

4. Contact & Follow-Through: If the lob is very deep, you may have to use the jump "scissors kick" smash (as Stan Smith demonstrates) in order to reach up for the ball. The follow-through is quite similar to the serve.