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Aug 20

Everything you need to know about balance in tennis – Sportstar

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Balance is the key in life, says Novak Djokovic and he definitely applies the philosophical approach to his physical attributes and style of play helping him win 17 Grand Slams.

Footwork is the means to perfect weight control and balance. Bill Tilden, in his 1924 classic, Match Play and the Spin of the Ball.

One of the single biggest causes of errors in tennis is poor balance. Nick Saviano, in his 2003 book, Maximum Tennis.

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Strokes and tactics usually dominate the conversation among coaches and teaching pros about what makes elite tennis players. Body balance seldom gets the attention or credit it deserves.

A notable coaching exception was legendary Welby Van Horn, who famously taught only footwork and balance in many a students first lesson. Nowadays, teaching pro Marty Smith, a protege of Van Horn, carries the banner for balance. It sets a foundation from which a swing can be powerful, consistent and done with less effort. It also plays a crucial role in agility and movement, says Smith, a two-time NCAA Southern Conference champion and, for the past 26 years, Director of Tennis at the prestigious New York Athletic Club.

Smiths mission makes eminent sense. Proof of the powerful impact balance has on stroke production is evident in Roger Federers masterful game. His unrivalled body stability and perfect equilibrium contribute greatly to beautifully timed, powerful and precise shots that are effortlessly produced. As tennis shots on every level have become more powerful this century, moving faster has become more important than ever. Indeed, the fleet-footed Bjorn Borg once said, A tennis match is like a thousand little sprints. A typical tournament match also requires hundreds of quick directional changes. It is no coincidence that all-time greats Rafael Nadal, Novak Djokovic, Steffi Graf and Justine Henin also have featured blazing speed, uncanny agility and exceptional balance.

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The secrets of these and other stars are analysed in Smiths brilliant 2017 instruction book, Absolute Tennis: The best and next way to play the game (New Chapter Press). No stone is left unturned in this oversized, 319-page tome. Perhaps the most valuable gem is his incisive treatment of balance.

In this comprehensive interview, the 52-year-old, Australian-born Smith summons his vast expertise so players, teaching pros and coaches can learn why and how excellent balance is critical for success in tennis.

Why did you devote an entire chapter of your book, Absolute Tennis, to balance and then emphasise its importance even more by making it your first chapter?

I wanted my book to have a logical progression. Tennis is a very athletic sport, so I felt it made sense to begin the book with chapters on balance, the kinetic chain and movement. I subscribe to the European philosophy of how to develop top tennis players juniors should cross train and play various sports as young kids first to learn balance and movement before spending many hours hitting balls on the practice court later as teenagers. I applied that viewpoint to the structure of the book by starting with the athletic principles, then moving on to the strokes, strategy and finishing with psychology. Without understanding how the body moves, students cannot maximise their potential on their strokes. Poor strokes are going to limit strategic options and without fluent movement, confidence in your strokes and strategic knowledge, your mind will likely be frustrated instead of inspired. My goal was to teach the reader that tennis should be learned sequentially to help them improve their skills quickly and enjoy the game even more.

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Additionally, I wanted to make the first chapter balance, because it is such an important foundation from which successful stroke production and other aspects of the game flow. To use a painting analogy that Welby Van Horn used to tell me; if the stroke is the painting, balance is the paintings frame that enhances the strokes stability and structure. Poor balance inevitably diminishes the strokes power, accuracy and consistency. Balance is also an important factor in movement. Tennis is a game where the ability to change direction quickly has a big influence on a players success and braking fast and then accelerating powerfully is dependent on balancing the body.

Its always been perplexing to me why many other sports especially moving-ball and moving-athlete sports like basketball and soccer emphasise balance, while a multi-skill, highly athletic, fast-paced sport like tennis often does not. If you swing at a moderate speed and you are two degrees off with the racquet face, you will probably lose the point. Tennis is a precise game and balance has a huge impact on your level of precision. Furthermore, better balance can make you a step faster covering the court. So I wanted a logical progression to my book, but primarily I thought by making balance the first chapter, I could highlight an aspect of the game I felt deserved more recognition and appreciation.

What is balance?

In scientific terms, balance is achieved when the centre of gravity is aligned with the middle of the base of support. In the human body, the centre of gravity is located near the navel and the base of support is our legs. Therefore, balance happens for us when our navel is positioned above the middle of our stance. Now, because the head is easier to see than the navel and the head usually follows the direction of the core, coaches often use the head not the navel as a reference point. A common coaching mantra for balance is, Keep your head upright and above the middle of your stance.

Keep in mind, this textbook definition of balance sometimes doesnt align well with tennis players because they frequently load their weight on one leg to hit the ball and push off mostly from one leg to change direction. Tennis involves extreme types of movement and therefore, requires players to shift their centre of gravity far outside their base of support and still maintain body control.

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When I teach, I also pay close attention to the shoulders and back. Your shoulders need to be fairly level to maintain balance. Once your shoulders tilt, your centre of gravity shifts outside your base of support and your equilibrium is lost. And while your back will lean forward slightly into many shots in tennis, you want to swing with good posture to gain the benefits that stem from sturdy balance. Observe the way Novak Djokovic keeps beautiful posture when he swings the racquet. His superb flexibility, strength throughout the core and incredible movement lead him to appear to play with a rod running through the upper half of his body. This posture helps him maximise the benefits derived from superior balance. Djokovic has said, Balance is the key in life and he definitely applies the philosophical approach to his physical attributes and style of play helping him win 17 Grand Slams.

Of course, tennis is a game of near constant movement, so you must learn dynamic balance and acquire skill in establishing balance on the move. Not only are you moving in different directions, speeds and lengths, but you are also receiving balls at different heights and hitting shots with one or two feet on the ground further complicating the very quick computations the brain has to make to maintain balance. It really is amazing how the top tennis players move and sustain body control in the frenzy of an intense point. It is no wonder they are sometimes lauded as the worlds greatest athletes.

Roger Federers unrivalled body stability and perfect equilibrium contribute greatly to beautifully timed, powerful and precise shots that are effortlessly produced.

How do you move your body to maintain balance?

Players who have good balance have a malleable body. They are loose, agile and fluid in their movement. They glide low to the ground in a relaxed manner like a panther, not high above the ground and stiff like a giraffe. And they know how to adjust their torso and move their limbs effectively. For example, after running to hit a difficult wide ball, they tilt their torso against the direction they were moving, widen their stance and spread their arms to quickly get balanced. This allows them to stop and recover fast for their opponents next shot.

They also know how to adjust their legs and arms during the swing to maintain equilibrium. The best leg positioning for balance depends in large part on the height of the ball. The lower the ball, the wider your stroke stance should be. As you widen your stance, you lower your centre of gravity and your base of support becomes larger and stronger. On high balls hit above your head, the opposite should occur and your stroke stance should narrow. Bending your knees is also important for balance on low balls. If you dont bend your knees and instead bend at the waist, your centre of gravity will move in front of your legs causing you to tilt forward and stumble.

Keep in mind, your right and left leg will take on different roles during the swing to improve equilibrium. Many shots in tennis require one leg to anchor the stroke while the other leg pivots for balance. For example, on most right-handed backhand groundstrokes, the right leg will anchor the body while the left leg moves around to the left during the forward swing to balance the body and allow the weight transfer to happen fluently.

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Just as tightrope walkers use their arms for balance, so too should tennis players. On the one-handed backhand, as you swing forward with the right arm, the left arm moves backward to equalise the bodys weight distribution and improve posture. Watch Stan Wawrinka crush his one-handed backhand. Even as hard as Wawrinka swings, his left arms dual purpose of assisting balance and stabilising the hips helps him hit his powerful backhand in a controlled and consistent manner. During the forehand backswing, the left arm separates from the right arm and straightens to equalise weight distribution and provide anchoring counterpoint strength. On the serve, the left arm goes up straight and the right arm bends in the trophy position and then the right arm goes up straight and the left arm bends as you reach up to hit the ball. Again, the arms work as a team to balance the body and support each other.

Therefore, you have four levers two legs and two arms to keep the less mobile and heavy torso upright. Agile players know how to manipulate these levers to establish good posture.

Now what are these four levers joined to? Your core. Being a good athlete demands a strong and stable core all the muscles of your torso and pelvis that support your spine. Like a trunk of a tree supporting its branches, these muscles provide a powerful foundation for your legs and arms to help stabilise your body as it moves and assists your balance.

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In Absolute Tennis, you point out that balance impacts your game in five critical ways. Would you please explain each of them.

The biggest impact balance has on tennis is the way it affects racquet control. The dimensions of the court, the height of the net, the design of the tennis racquet and the size and weight of the ball make the game one of exactness especially at the higher levels. If players lack of balance causes them to tilt the racquet slightly up or down more than intended, there is a good chance they will miss the shot. When you lean, the angle of your hand in the grip stays consistent, but the angle of the racquet relation to the ground changes. Therefore, if you lean backwards the racquet face will tend to open, often causing the ball to sail long. Or, if you lean forward the racquet face will close, often sending the ball into the net.

Similarly, tilting your shoulders to the right or left can make the ball veer in that direction. For example, a right-handed player positioned too close to the ball on a forehand will pull that shot to the left, while being too far away from the ball will drift the shot to the right. Last, when you are off-balance, your body weight shifts in unintended directions, a change that must be taken into account and adjusted for during the swing in order to salvage the shot. Lurching forward suddenly adds power to the swing and often pushes the shot past the baseline, while falling back usually results in a short ball that your opponent can pounce on.

Second, balance has a large impact on racquet speed. You need to be balanced to use the whole body effectively and maximise kinetic chain power. On the two most important shots of tennis the serve and the forehand a significant amount of the power in those shots is derived from the legs pushing from the ground and the hips rotating. If you were to serve or hit a forehand by just moving your arm, you would hit a mediocre shot. The power in these shots starts with the legs bending, straightening to different degrees and then pushing up from the ground, creating a ground force reaction. If you are off balance, you cant set your feet and dig into the court to produce this ground force reaction. Also, your hips wont rotate well if you are swinging with poor posture.

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Ash Bartys power on her serve and forehand is a great example of how a champion player connects balance with efficient use of the legs and hips and therefore, produce tremendous racquet speed. Barty is a fantastic athlete. She moves low to the ground with excellent body control, widens and narrows her stance appropriately and uses her arms well to balance the body. She plays her serve and forehand with a deep knee bend and aggressive hip rotation resulting in her body often lifting high above the ground during the follow through of these shots. Her athleticism and balance allow her to increase racquet speed in this vigorous way while not sacrificing control on her strokes.

Third, good balance speeds up the recovery process. Tennis is a game centered on movement and time management. The more balanced you are during the follow through, the better you will be at resisting the forces of momentum created from moving to the ball and swinging the racquet. This allows you to change direction and recover more quickly for the next shot. For example, leaning to the right while finishing a wide forehand, instead of being balanced and having your body weight neutral, will slow down your movement to the left back toward the middle of the court.

Fourth, good balance makes your head steady and upright, which improves visual tracking. If your head tilts from being off balance, it can cause a miscalculation of the speed and distance of the incoming ball and hurt your ability to position yourself well and time your swing. Watch how top players keep their head steady and upright when preparing for shots. This head position assists their vision and judgment, helping them establish correct positioning to the ball and good timing on their swing.

Fifth, the degree of balance you and your opponent have while hitting the ball will largely determine who is winning the rally. Your main strategy in tennis is to move your opponents around the court and force them to hit rushed and off-balance, while you hit in a poised position and control the point. Thats tennis tactics in a nutshell. It primarily revolves around time, but balance is intertwined with it.

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Would you please describe the best ready position for balance.

The ready position places each foot several inches outside the shoulders with the legs slightly bent so you stand about six to eight inches lower than your natural height. In this crouched position, you lean slightly forward with your upper body, but with hips back and back fairly straight. The ready position lowers your centre of gravity and moves some of your body weight from the legs up towards the hips. This lightens the body and assists you in reacting quickly to your opponents shot.

The arms are extended forward with the elbows slightly bent. The left arm and hand are largely responsible for holding the racquet to assist quick grip changes and allow the right arm to relax. The strings of the racquet should be around chest high and tilt slightly to the left if you are right-handed.

On the pro tour, you will see a variety of ready positions on the return of serve, but when the ball is struck, all the players are in a traditional split step position. For example, Kei Nishikori sets up with his feet at a 45-degree angle as his opponent starts his serve and then as his opponent tosses the ball, he takes a step forward. After the step forward, as the server hits the ball, he split steps with his chest facing his opponent in the same position as his peers.

What is the connection the split step has with balance?

The split step is done by hopping with both feet above the ground and opening the legs wider an instant before your opponent hits the ball. The split step lifts the heels off the ground, activates the quad muscles and lowers your centre of gravity. A helpful car analogy in regards to the split step involves the design of Formula 1 racing cars. These cars have a wide wheel base and a low centre of gravity, allowing them to move and change directions quickly.

The purpose of the split step is to help you get a quick reaction to your opponents shot. The faster your reaction is to your opponents shot, the more time you will have to execute the footwork needed to get balanced for your swing. A quarter of a second is a lot of time in tennis and losing that amount of time due to a weak split step will have a big impact on your balance.

The touring pros all split step, but some do it better than others. Steffi Graf had the best split step Ive ever seen. What made it so good was not just the timing of her split step, but how high she would lift above the ground. The higher off the ground you split step, the greater force you can apply to the court surface when you land and the more explosive the first step will be. Only superior athletes like Graf can do the split step this way because it requires more complicated timing and greater spring in the legs. In todays game, Stefanos Tsitsipas and Simona Halep have outstanding split steps and this feature in their game plays an important role in their exceptional court coverage.

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Why is it important to keep your head still when you run and stroke the ball?

It is important to keep your head still when you run for the ball so you can correctly read the speed, depth, direction and trajectory of the incoming ball. If your head is bouncing, your vision is compromised and you wont read the flight of ball well. This leads to a mistimed stroke and incorrect spacing from the ball.

It is also important to keep your head still as you stroke the ball. First, keeping the head still and looking at the back of the strings at contact, which indicates a high level of concentration, improves the chances of a well-timed shot. Federer is the gold standard in freezing the head at contact. His impeccable timing can partly be attributed to his tremendous ball focus and quiet body during the strike zone.

Second, when you lift your head, you move your shoulders and change the swing path and that decreases the likelihood of hitting the sweet spot of the racquet. For example, if you are right-handed and lift your head on the forehand, the racquet moves to the left and youll often hit the ball in the top part of the string bed, or worse. Keep in mind, missing the sweet spot by three inches results in more than 30 percent less power.

The shot where I find recreational players lift their head the most is the volley. No shot in tennis is more target-oriented and that makes it a prime candidate for volleyers to take their eye off the ball to peek at the balls intended destination. Plus, playing the net is an adrenalised situation and that extra level of excitement can cause players to look anxiously ahead.

Rafael Nadal is the master at improvising quickly and successfully before and after the swing to regain balance.

Third, jerking the head can cause a loss of balance. The inner ear is the headquarters for balance. When the head moves suddenly, our brain instructs some muscles in the body to focus on attaining balance instead of performing the swing. This leads to sub-optimal stroke execution.

Positioning yourself too far from or too close to the oncoming ball can ruin your balance. How do you avoid or overcome these two problems?

You can often avoid these two problems with good footwork. Stay light on your feet as the ball approaches, so if you misjudge the incoming ball, or the wind moves the ball, you can adjust and get correctly positioned for the swing.

You also have to take steps in the right direction. A common mistake I see recreational players make on the volley is that their front foot steps in the same direction despite the ball being hit to them in different locations. For example, the classic footwork on the right-handed backhand volley is done with the right leg stepping forward toward an 11 oclock direction. However, if ball comes at your stomach, the right leg should step in a 1 oclock direction. In this case, if you do the 11 oclock step, you will be too close to the ball and lose your balance. Or if the ball is wide, the right leg should move in a 9 oclock direction. Here, if you do the 11 oclock step, you will be too far away from the ball and lurch awkwardly as you volley. Tennis is dynamic game and the direction of your forward step must change with the circumstances.

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Your arm positioning also plays a role in establishing correct spacing to the ball. During the forehand backswing, your left arm straightens and moves parallel to the baseline. The left arm works as a spatial reference to help determine the correct distance from the ball to hit a balanced stroke. Sometimes Ive adjusted a students arm positioning on the follow through to improve spacing. A student who crowds the ball at contact on the forehand and finishes by wrapping the racquet close to the body can improve spacing by simply catching the racquet with the left hand away from the body on the follow through. Our brain likes our hands to work as a team the right hand will follow where the left hand leads it. Therefore, when the left hand creates space on the follow through, it often leads to more space created for the right hand at contact.

Additionally, the alignment of your arm can hinder or help your positioning to the ball. For example, if players hit their forehand with wrist bent forward too much, they will swing forward in an incorrect outside-inside swing path (not inside-outside) and crowd the ball. Improved footwork isnt going to remedy the players spacing problem. However, once players with a hook wrist issue learn to lay their wrist back, they immediately hit the ball farther in front and away from the body and the problem of being too close to ball is fixed.

How can you quickly regain your balance if you find yourself off-balance either just before hitting a shot or just after hitting a shot?

Regaining your balance just before the swing can be done by taking a small adjustment step away from, or closer to, the ball. Regaining your balance after the swing can be done largely through the legs, too. On most shots in tennis, you have one leg anchor the swing to establish a base while the other leg pivots to balance the body, rotate the hips and transfer body weight. After hitting the shot, you can move your pivot foot to regain your balance. Shifting your arms to equalise weight distribution and moving the torso to straighten the back will also help you balance the body during the strokes follow through.

Nadal is the master at improvising quickly and successfully before and after the swing to regain balance. If he finds himself too close to the ball before the swing, he often uses a quick backward cha-cha move to create space and stabilise the body. While after the ball is struck, the Spaniard is renowned for his assortment of unique follow-throughs, often with his racquet high above his head and slightly backwards posture. These racquet and body positions help him balance the body and enable him to hit a powerful shot even when under pressure during a difficult rally.

Is it possible to be balanced for a groundstroke if you hit a ball outside of your strike zone either above the chest or below the knees? If so, please explain how.

Yes, balance is improved on high balls by narrowing your stance and on low balls by widening your stance and bending your knees. However, there is an important additional point to be made here in regard to balance and stances that is under-appreciated and under-taught by coaches. If you receive a high ball during a baseline rally, you should use an open stance on the forehand and sometimes on the two-handed backhand. If you receive a low ball, you should use a neutral or closed stance on your groundstrokes. Using these stances on the high and low balls will help your balance and improve stroke power and control.

Watch the touring pros play. They hit the ball fast so they use the quicker open stances most of the time. However, when they receive a slice shot that moves slower and bounces lower, they often use a neutral or closed stance.

At the recreational level, I find players are often too one-dimensional in their footwork. On the forehand, its either all open stance or all neutral or closed stances. There are many stances and some are hit off one leg. An important fundamental in establishing balance on all the different ball heights is being flexible with your footwork and understanding which stance is the best one for the different situations.

Think of the ball as your dance partner and because tennis is such a random, dynamic game, its a dance partner that has had some fun at the bar. You must be adept at many different and unpredictable moves that can occur during a rally. Players who have footwork adaptability, or, in dancing terms, the dancers that change with the beat, are the ones who attain the best positioning and balance for their swings.

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How do you remedy the common balance problem of hitting groundstrokes off the back foot?

Welby showed me a valuable teaching tool that highlights and helps correct poor balance the freeze technique. The freeze technique asks students to end the swing and hold, or freeze, for three seconds. In this motionless position, I can analyse balance and explain what needs to be rectified to improve it. If students are wobbly during the freeze, I will pay close attention to the feet, back and shoulders and provide a remedy for their instability.

When players hit groundstrokes off the back foot and freeze, the heel of their back foot will be flat on the ground instead of being correctly off the ground. I like to ask players with this issue to freeze and then tap the toes of the back foot on the ground. This checkpoint will guarantee they transferred their body weight forward during the swing and ended it with their weight over on their front foot.

Of course, hitting off the back foot could stem from other things like late racquet preparation or incorrect wrist alignment. But I usually start with the freeze technique and work my way forward from there to find a solution.

What are the main reasons players lose their balance when they hit overheads? And what are the corrective techniques for this problem?

Players lose their balance on their overhead usually because they dont go back far enough so they can push forward into the swing. This often occurs because their footwork is wrong. From the ready position, the correct overhead footwork begins with the feet moving into the neutral stance. Then its generally one or two crossover steps backwards, followed by skipping steps before the feet plant and body pushes forward into the shot. Many recreational players face the net and run backward with little steps and thus, they cover little ground and fail to establish the solid base needed to hit a strong overhead.

Another reason players hit the overhead off the back foot is because they mistakenly think the contact point on the overhead is the same as the serve. However, unless the overhead is hit from deep in the court, the overhead contact point is farther in front of the body than the serve and therefore, requires a deeper court positioning than many players anticipate.

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A good drill to help players improve their balance on the overhead is to have them catch a lobbed ball after one bounce with their left hand as they prepare to hit a mock overhead. This will help the student understand the footwork and positioning needed to hit a balanced overhead as well as highlight the left arms important role as a spatial guide. After several catches, I will have the students hit the bounce overhead and then freeze after the follow through to critique their balance. The next progression is to have them catch the lobbed ball in the air and then hit the overhead in the air followed by a freeze and critique.

In my coaching, I often use Nadal as a role model on the overhead. Ive seen him play many matches and I dont remember him missing one. His early racquet preparation, footwork and timing make it a very reliable and powerful shot. I especially enjoy watching the way he moves his feet on the bounce overhead. There is nothing casual about the way he prepares to play, what is for him, a relatively easy shot. He treats every ball with respect, regardless of its degree of difficulty.

On a high lob that he allows to bounce, Nadal can take as many as 15 steps tracking the ball backwards, stop and then take several steps forward, using a longer run up than most to add speed to his overhead. He is exemplary in his determination to establish deep court positioning, so the ball is well in front of him when he hits his overhead.

In todays game, Simona Halep has outstanding split steps and this feature in her game plays an important role in her exceptional court coverage.

What are key elements and patterns of confusing and disrupting the balance of your opponent?

The element of surprise plays an important role in disrupting the balance of your opponent. For example, disguising a drop shot by first setting up like you are going to unload on a power forehand will have your opponent leaning back in the ready position anticipating a defensive situation is about to unfurl. Then, when the drop shot happens, because your opponents were leaning back, they will lose their balance and stumble when they realise they need to run forward quickly to reach the drop shot.

Federers superb disguise on his forehand often causes his opponents to be flat-footed when reacting to his drop shot. First, he pauses the racquet in forehand unit turn, allowing him a split second of extra time to determine if the next ball is the right time to play the drop shot or unleash a big forehand. Second, his mild forehand grip means he has only a tiny grip change to perform to execute the drop shot further adding to the disguise of the shot.

Federers backhand drop shot is even better-concealed. Unlike most players, he often plays his backhand drop shot with a full wind-up, setting up for the drop shot in the same way as he does to play his regular slice backhand groundstroke. Federers ability to camouflage his drop shot intentions upsets his opponents balance out of the split step and has won him countless points over his brilliant career.

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Also, surprising your opponent by mixing up the placement, speed, spin and height of your shots can disrupt balance. Mixing up your shot selection in these ways increases the chances your opponents will end up too close or too far away from the ball, or mistime their swing, leading them to jolt forward or fall back during their stroke.

This is why Bianca Andreescus dizzying variety of shots makes her such a very dangerous and frustrating competitor. Ive watched her hit the rarely seen side-spin, slice forehand short in the court, followed by an 85-mile-an-hour backhand deep in the corner and then a drop shot. This variety wreaks havoc with her opponents balance and timing and was a major factor in her winning last years Canadian Open and US Open as a 19-year-old.

You can also disrupt the balance of your opponents by surprising them with infrequently used shot patterns. If you have consistently hit your backhand return of serve on the deuce side down the line and then, unexpectedly, hit that same return cross court, you will likely catch your opponents leaning in the wrong direction. Leaning in the wrong direction, instead of having their body weight neutral, will result in a weak first step and a much greater likelihood your opponents hit their shot stretching and off kilter.

Are there certain kinds of injuries that diminish a players balance?

Yes, injuries are going to diminish a players balance especially injuries to the legs, hips and back. For example, if you have an injured knee, you are going to move slower and have less time to set your feet and get balanced for the swing. You are also going to be reluctant to bend your knees or widen your stance on low balls and detrimentally shift your centre of gravity outside your base of support.

If your hips are sore, you are going to hesitate to put weight on your side when playing a wide ball, causing your shoulders to tilt. That imbalance hurts your stroke and slows down your recovery back toward the middle of the court.

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Hip injuries are brutal for tennis players, just ask Andy Murray. After doing his hip surgery, he said his chances of competing in the top 10 were unlikely, so he set his goals to return to the top 100, or possibly top 50 players, in the world. He understood that he would return to the ATP Tour with slightly slower foot speed and at the elite level of the game, that reduced court coverage will result in him losing to players he used to defeat.

Finally, attaining balance comes from having a malleable body and flexible back. Obviously, playing with a stiff back will hamper your ability to balance the body during stroke production and accelerate and decelerate around the court.

Does excellent balance help prevent injuries? And, if so, how?

The rest is here:
Everything you need to know about balance in tennis - Sportstar

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