Secrets of a True Master:
Forehand Balance Checkpoints

Welby Van Horn
Welby Van Horn on the meaning of the Checkpoints. Click Photo.

In the last article we talked about the general principles of balance on the groundstrokes. (Click Here.) Now we'll present the balance checkpoints in greater detail for each groundstroke individually. We'll start with the forehand in this article, then go on to the two-handed and the one-handed backhand in the future.


These checkpoints form the base for developing the strokes. The checkpoints will help you solve the jigsaw puzzle we call the game of tennis. For this reason, it is critical to study and memorize the checkpoints--not just read the article about them. This mean being able to describe the checkpoints accurately in words, and demonstrate them with physical precision.




Mastery of the checkpoints leads to balance on the forehand.

If you cannot verbalize the checkpoints and replicate them accurately when you swing without the ball, then you have not really learned them. It will be impossible to execute them in play. You will not have the proper foundation, and will be very unlikely to develop good balance.


To master the checkpoints physically, it is very important to practice them in front of a mirror and to use slow motion practice. In fact this may be the most powerful way to teach yourself to really remember the checkpoints.






  

Use the Balance Checkpoints

To Build Your Swing

Without the Ball

A balanced swing without the ball.
   

 

1. Ready Position

Checkpoints:


The player faces the net.

The knees are slightly bent and the back slightly crouched in an athletic stance.

The feet are spread comfortably apart in a posture of readiness.

The racket hand is at waist level.

The hands are centered in the middle of the body.
The Forehand Ready Position
    

 

From:

The Ready Position

To:

The Start of theTurn Sideways

The start of the Turn.
    

 

2. Start of Turn Sideways


Checkpoints:


The body and feet start to turn sideways.

The non-racket hand leaves the racket.

Most of the weight is the right, rear foot.

The shoulders are at about a 45 degree angle to the net.
The Start of the Turn Sideways
    


 

From:

The Start of the Turn Sideways

To:

The Completion of Turn Sideways


The Completion the Turn.
    

 

3. Completion of the Turn Sideways

Checkpoints


The feet are now sideways.
A line drawn along the line of the toes of both feet is perpendicular to the net.

The feet are slightly less than shoulder-width apart The hips have completed their rotation going back – they have turned 90 degrees from the ready position The non-racket arm and hand (the “significant other arm and hand") are held out for balance.

The hand can point to the oncoming ball, or come partly across the body. As players advance, this left arm stretch will increase.
The Completion of Sideways Turn.
    

 

From:

The Completion of Turn Sideways

To:

The Step Forward and the Beginning of Forward Rotation
The Step Forward and the Start of the Body Rotation.
    



The Forward Step and the beginning of the rotation.
  

4. Step Forward and Beginning of Forward Rotation

Checkpoints:

The front foot has stepped toward the net in a square stance. The feet are slightly more than shoulder-width apart The step is after the bounce but before the swing starts forwards.

The step starts the weight transfer to the front/anchor foot.

The front foot remains steady, literally anchoring the body and keeping it on balance.

After the step, the hips and shoulders start to rotate forward with the commencement of the forward racket swing.

The significant other arm and hand have started to rotate to the left (to the right for a lefty forehand) as the hips rotate forward.
     

 

From:

The Step Forward and the Beginning of Forward Rotation

To:

The Contact Point
The movement to Contact Point.
    

 

5. The Contact Point

Checkpoints:

The hips have rotated forward 45 degrees from the sideways position. The weight is fully on front foot.

The back foot starts to pivot with and the heel starts to rise.

The significant other arm and hand continue to rotate to the left and is held out for balance.

The head is steady, eyes focused on the ball.
The contact point on the forehand.
    

 

From:

The Contact Point

To:

The Continuation of the Rotation After Contact
From the Contact, the Forward Rotation continues.
    

 

6. Continuation of Rotation After Contact

Checkpoints:

The hips and shoulders continue to rotate forward.

The pivoting of the back foot continues with the sole of the foot continuing to turn and rise.

The significant other arm and hand move out to the left side for balance.
The continuation of the forward rotation on the forehand.
    

 

From:

The Continuation of the Rotation After the Contact

To:

The Completion of the Forward Rotation

The hips and shoulders finish their rotation.
    



Completion of Forward Rotation.
  

7. Completion of Forward Rotation

Checkpoints:

The hips and shoulders have finished their forward rotation. The hips are facing the net, rotated 90 degrees from the sideways position. The shoulders have rotated slightly more than the hips.

The sole of the back foot points straight back to the back fence, completing the pivoting and rising movements.

The back foot should also move slightly to the right.

The right side of the body is slightly higher than left, reflecting the weight transfer forward.

The body is fairly erect at the finish but with knees slightly bent. The significant other arm and hand are still held to the side of the left hip for balance.
     


So those are the checkpoints for the forehand. Remember, just reading the article isn't enough! Memorize them so you can describe them verbally and learn to swing the racket according to them. You'll develop an outstanding foundation for balance no matter what level player you become.

Stay Tuned: The checkpoints for the backhand are next.

The legendary Welby Van Horn is one of the few top players in tennis history who also went on to become a great coach. In 1939, Van Horn became the youngest player ever to reach the finals of a Grand Slam at Forrest Hills, at the age of 19. Turning pro, he competed successfully against the likes of Jack Kramer, Pancho Gonzalez, Don Budge, and Bobby Riggs. In 1951, he moved to Puerto Rico for his health and began an amazing career in which he developed over 100 nationally ranked American junior players, including Charlie Pasarell who became the top American player. Now 82, Welby lives in the Palm Springs area, where he is Tennis Pro Emeritus at Indian Wells Tennis Garden.

Over the years, Welby's students were easily recognized by the fluid classical style and all court play that were hallmark's of his teaching. He is shown here with Katarina and Marina Raiscevic, two successful Southern California junior players he developed who prove that his distinctive style is alive and well in the new millennium.

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