Marco Bitran: Tennis Lessons - How to Perform a Two-Handed Backhand

By Mubashir Shafi Khan



While the two-handed backhand is easy to learn at first, it requires a lot of repetition and practice in order to be perfected. Be an expert just like the aforementioned players by following these tips on how to perform a two-handed backhand:

Ready Your Grip

The continental grip is recommended for the dominant hands, while the Eastern forehand grip is best for the non-dominant hand.

Mind Your Step

While waiting for the ball to arrive, do a split step and execute your unit turn. This will make your shoulders and the racquet turn together. Step out the leg near the ball for a little as you make the turn. Pivot in such a way that you can see over your shoulder as the ball heads towards you.

Be Prepared

Prepare to hit the ball by placing the weight on your back foot; be ready to transfer said weight to your front foot.

Place the racquet above the ball level (10 or 2 o'clock, whichever you prefer). Keep your shoulders leveled and your knees slightly bent.

Relax your hand and let the racquet head go below the ball height. As you do so, transfer your weight from your back foot to your front foot, and take the shot. Uncoil your shoulders as you make contact with the ball.

Stay with the Shot

After hitting the ball, you need to maintain your forward momentum. Keep your arms extended toward the ball, making sure that your stroke has length.

As for the follow-through, your elbows should finish way up high. This will help your non-dominant hand pull your rear through the finish, so that you will end up facing the net. By this time, you will be looking over your non-dominant shoulder, in contrast to your starting point (looking over your dominant shoulder).

Finally, plant your outside foot and push off it. This will help you recover with a shuffle or crossover step, but it will depend on your court location and the trajectory of your adversary's shot.

More Tips:

• Avoid strangling your racquet as you take the shot. Keep the motion fluid so you can generate the speed that will create the ball's power and spin.


• Remember to keep the butt cap of your racquet aimed towards the incoming ball.


• Professional players have different kinds of arm positions at ball contact. If you are a club player, it is best if you keep both elbows slightly bent. This will help you derive energy from your legs, arms and shoulders - forces that can help you hit the ball accurately.


• Avoid pulling off from your shot too soon! This will waste your energy. As such, you will end up making a weaker, less-accurate shot.

With its ease, stability, readiness and power, the two-handed backhand remains a popular choice for many players. Drive the ball deep and outlast your opponents by following these tips when delivering the perfect two-handed backhand.

Mubashir Shafi is the student of tennis lessons san diego academy.

Marco Bitran: Tennis Superheroes - How to Train a Top Performer

By Karolina Sznycer, PhD

Being an excellent performer is neither natural nor easily mastered. It is an effortful project that requires a meticulous plan, mental discipline and plenty of grit. If you wish to achieve extraordinary things, you need to start thinking in a way which high-performance people do. And top performers do not think in an ordinary way. When involved in tasks they need to perform, they take on identities which are quite remarkable and have little to do with mundane lines of thinking.

The formation of an optimal performer, a complete tennis player and a strong individual is a multi-dimensional undertaking. It calls for a super powerful mix encompassing customised tennis instruction along with physical skills development, a mental skills programme centred on attention control and positive life skills coaching.

The process of creating a mentality that would foster high performance may be stimulated by emulation of top performers' patterns of thinking and behavior. More specifically, it may rely on the integration of concepts, strategies and perspectives which are most frequently employed and prioritized by elite professional tennis players. Such a selection, amongst others, comprises the growth mindset, task mastery and powerful self-presentation. The most significant benefit of such a broad and multi-faceted modelling approach is not only its emphasis on the already tested models of efficacy for sport performance. Also, what counts is its demonstration of transferability of life skills through tennis players' powerful identity construction and communication in non-sport settings.

 There is a close mesh between the cultivation of the growth mindset and performance and process orientations. The growth mindset and performance orientation consist in the continual self-development and persistent working towards the maximization of potential. Each case of planned effort exertion, however small in scale, breeds a little transformation. This improvement, in turn, can only be achieved through process goals which involve the calibration of focus on the task at hand. What unites these approaches is immersion in the here and now, complete abandon in the act of doing, total absorption in performance rather than its outcomes. Crucially, this is how these perspectives contribute to inciting the ever elusive state of flow considered optimal for the attainment of peak performance in all life pursuits including not only sport, but also academic, professional and interpersonal endeavours.

What significantly complements the combination of the mental strategies is powerful self-presentation. That you can talk yourself into thinking strong by adopting the communication style of top-notch performers is a potent idea from a psychological perspective. Power talking leads to power thinking. Tennis players' forceful communication entails adamant sticking to their principles and values, decisive rejections of unproductive thought patterns and their creative replacement with a range of psychologically fruitful solutions.

Inspired by outstanding sportspeople, this model of the top performer's identity may serve as a tool to achieve all-around greatness and act as a blueprint for an optimal mindset, which facilitates effective performance, promotes positive life skills and nourishes general psychological well-being.

Karolina Sznycer is a researcher working at Barcelona Tennis Academy in Spain where the program 'Developing strong individuals - Play2Inspire' is implemented. For more information about the program check out the website http://www.bta-tennis.com.

Marco Bitran: Essential Steps To Prevent Tennis Injuries

By Giselle Martin

Tennis is a physically and psychologically tiring sport; one who has ever played this game, can understand this very well. It is characterized as a force continuance sport, which implies it obliges your body to go through many multi directional developments. These developments can stack the body with a ton of muscle pressure and physical anxiety. It is necessary to have great adaptability and Range of Motion around the joints to keep up ideal practical development.

It is improbable that tennis players will go through their career without ever experiencing an injury. Out of total injuries within tennis players, under half players' injuries are lower limb (40%), upper limb injuries (25%), Trunk/back and abdomen (20%) and rest are thigh, hip, head, eye (13%).

Tennis players of all levels need proper information and directions about warm ups, cool downs and recovery. Following are the approaches to reduce the risk of tennis injuries. These are known as "Pre and Post tennis Phases" of warming up, chilling off and revival.

Warm Up - Essentially a successful warm up increments your heart rate and blood move through the body. It helps setting up the muscles and joints for tennis wellness works out, and empowers the sensory system. 

So hitting the court cool without a successful warm up can build the danger of damage and may likewise abandon you feeling even and drowsy.

Cool Down - Cooling down is paramount post practice or match. It permits your heart rate and breathing to return progressively to resting levels. It will help expel waste items from your muscles; this can develop throughout practice or matches. This phase should not be ignored by a tennis player to avoid muscle damage. Extending post workout will assist stretch the muscles once more to their unique length.

Recovery - Effective revival after matches or practice will help minimize muscle soreness (DOMS), help avert harm because of snugness and lessened reach of movement. Restoring hydration and vitality levels; with the goal that the body can refuel and help repair any damage to muscles. This phase is usually ignored by most players but it is equally important to give your body some relaxation and refueling and escape from any kind of injury.

They say Prevention is better than Cure. Training under the guidance of an experienced tennis fitness trainer and following above-mentioned simple steps regularly can ensure prevention of any kind of tennis injuries.

Giselle Martin is the fitness trainer of renowned Australian Tennis player Casey Dellacqua and the co-founder of Tennis Fitness. She has worked on the Professional Women's Tennis Circuit since 1999. During this time on the tennis tour, she has worked with some of the best tennis players in the world, such as Arantxa Sanchez, Jennifer Capriati, Martina Navratilova, Samantha Stosur and many more.

Marco Bitran: History of Tennis

By Christopher Douglas Donohue

Tennis is a sport enjoyed by people of all ages around the world with varying degrees of athleticism. Some people enjoy leisurely hitting the ball back and forth over the net, while some people earn their living playing professional tennis.

The exact origins of the sport of tennis aren't exactly noted, however some historians believe it dates back to Ancient Egypt, while others believe it originated in northern France in some monastic cloisters in the 12th century.

No matter what area or century the original game was founded, it appears all agree that the original game of tennis was played without rackets, but using a ball struck with the palm of a bare hand, much like modern-day handball.

In the 16th century rackets became a more popular tool for hitting the ball, and the game's name was changed from "jeu de paume" (game of the palm) to "lawn tennis," or "real tennis." Europe's aristocracies soon took notice of the sport and grew it in popularity especially in France and England. This made the sport become more regulated with rules and equipment becoming unified.

As the rulers of Europe became enthralled with the sport of tennis, they built many tennis courts and promoted the sport among a wide cross-section of their people. In the 1500s in England a famous tennis court was built at the Royal Palace of Hampton Court, and it is still used for modern competitions.

By the 1890s the rules and scoring system we use for tennis today were largely in place. The only major rule change since then was the adoption of a tie-break rule in the 1970s.

The four grand slam tournament events were all established long ago. Wimbledon began in 1877, the U.S. Open in 1881, the French Open in 1891 and the Australian Open in 1905.

Before the late 1920s all tennis players were considered amateur, but around that time star players began to make a living from their talents. In 1927 the first U.S. Professional Championship was held, however tennis players who were considered "professional" were not allowed to participate in the four grand slam tournaments until 1968, thus beginning the modern "Open" era.

Prior to pros participating in these tournaments, they would earn their money by winning establishing their talent in the grand slam tournaments, then turn pro so they could tour the world to play in professional-only tournaments and lucrative exhibition matches.

Once the professional era began, prize money, corporate sponsorship and television revenues have made many professionals quite wealthy based on their talents, number of wins and general likability (or un-likability in some cases).

The transition from amateur tennis to professional tennis was not an easy one. Both the male and female players formed their own associations.

Once tennis matches were televised on a regular basis, flamboyant players with big personalities started getting attention for more than just their tennis skills. Although they were great for the spectators to watch, some players got in big trouble with their actions and trash talking.

Although the sport of tennis has evolved quite a bit over the centuries, the same basic principles are in place that have been for quite a long time. The staying-power of this sport is a testament to the fact that anyone can enjoy the sport at whatever level they are comfortable with.

Marco Bitran: Advantages of Playing Tennis

By Francesca Mercedes Fanchin

When choosing a sport to play, tennis should be your top choice. Tennis can help you stay in shape, improve your mentality in life situations, as well as giving you a better chance at finding a good job. Knowing how to play has been known to improve the lives of families and children because it teaches them how to incorporate tennis into education and health. This sport has been recognized as being a "sport for a lifetime" because it can be picked up by anyone at any age as well as it not being to hard on your body.

The effects that tennis has on your body can range from getting fit to even fighting diseases and strengthening your immune system. It enhances your aerobic fitness by being able to burn fat and improving your cardio fitness and being able to withstand a high level of energy for a long period of time. As well as increasing your anaerobic fitness by increasing short and intense bursts of movement during a point followed by a short rest which allows the muscles to use oxygen efficiently. Tennis also helps you have a powerful first step in order to be able to anticipate have quick reactions in order to get to the ball and helps you have good speed and coordination. There is a more prominent strength in your bones which prevents osteoporosis. It also promotes healthier habits due to having more of an impact on nutritional values because it requires you to have more appropriate meals before and after playing to have proper recovery for the next time you play. Tennis burns calories, keeps your body strong, and encourages an active lifestyle.

The mental aspect of tennis has you develop discipline, work ethic, control stress, and plan as well as implementing strategies. It develops athletes to have positive personality characteristics and creates a higher self-esteem and optimism which fights against: depression, anger, confusion, anxiety and tension. When playing tennis, you forget the world and nothing matters; the fact that you release tension every time you strike the ball is an invigorating feeling. When fighting off your opponent there comes a time where you are nervous or scared and this is the time in which you must shut down that negative voice and embrace your confident self. The sport also teaches you how to behave towards others and have respect your opponent no mater if you won or lost the match. These psychological reasons help you become a better person and learn how to deal with pressure and anxiety. All in all one must have fun and all of these mental setbacks will seem far away.

There are many employers who more often than not hire tennis players over any other athletic players. Employers seek candidates with top qualities, in which tennis players posses. Tennis players are trained to solve problems quickly because during a point you must make a decision in a split second in order to win the point successfully. When faced against a difficult opponent, even a tough problem you must be able to think on their feet to find alternative solutions. Bosses wants to hire someone who is a hard worker, self-motivated, and passionate. These are the three most important characteristics that a tennis player has because this is one of the few sports that is not part of a team. One plays alone and faces all of these difficult challenges on their own. There is a need to be disciplined on court and off because at the end of the day it all comes down to how badly you want it and what you are willing to put on the line to make your dream a reality.

Tennis is an amazing sport which can bring many benefits to both your health and mental/emotional growth. It is never too late to learn how to play, what you learn with this sport will help you throughout your lifetime.

Marco Bitran: The Beginner's Tips for Learning Tennis Techniques

By Donald Finch

Playing tennis is quite enjoyable only when you are capable of learning the basic techniques and methodologies. If you have the willingness and if you have the proper motivation, you will be able to learn them in the best possible way. This article will highlight on a few important tips that the beginners should consider in order to learn this type of sport as quickly as possible.

Practice with definite purpose

The first step is that you have to practice this type of game with a definite purpose in your mind. When you practice it with a proper focus, it will help you to improve your energy level and it will also allow you to increase your productivity to a great extent. Plus, you will be able to create your own target in terms of your performance on the court and you will compare your performance level according to the target that you have set on your own. If you practice with a definite purpose from the first day you will be able to show your desirable result within a short span of time.

Keep a proper record of your performance

You should always maintain proper record of your performance on the court. You can keep the details of this type of record on your own dairy or you can also maintain your own logbook. It is vital that you should make entries in your logbook or even in your diary regularly. For instance, you should write what your tennis instructor tells you or you should write down what mistakes you need to improve for good performance. If your instructor asks you to focus on your forehand technique, it is advisable that you should immediately mention it in the book along with the necessary tips and suggestions. If your backhand technique is weak, then you should write it down on the book and you should also write down important suggestions of your proficient instructor in this matter.

Play slowly on the court

You should spend a lot of time to learn a new technique or methodology. You can think of it as a task that you take up in order to develop a basic foundation of your building. When you build up your foundation, then only you should think to take it further to the next level. Similarly, you should first learn the basic techniques of tennis. These techniques include mental strategies, footwork tactics and other fundamental tennis techniques.

Get ready to face adversity

You may take a lot of time to overcome your weaknesses and you may also require an ample scope of time to improve techniques of this type of sport. Your goal is to try to learn the right technique from the first day of the training session and to seek suggestion from a proficient instructor from time to time. You need to take the help of this type of proficient instructor who can help you to adopt appropriate method and who can help you to overcome your weakness by all possible means.

Euro School of Tennis is a famous training institute that is dedicated in offering effective tennis coaching in Palo Alto to children and adults at affordable rates. If you want to join private tennis lesson in Palo Alto then you should immediately get in touch with this institute without any delay.

Marco Bitran: Improve Your Mental Health to Win a Tennis Match

By Donald Finch

If you have learned the important techniques related to tennis and if you have developed physical strength, then you should have the maximum possibility to perform well in a tennis competition. However, your scope to win this type of match is beyond your ability if your own mind is not trained in the best possible way. This article will highlight on a few important tips that are followed by the proficient tennis players for their excellent performance in the competition.

Improve your visualization

Before you participate in an important tennis match, it is vital that you should perform exercises that help you to improve your visualization to a great extent. You should spend at least five or six minutes to visualize as if you have already given your best performance in the tennis competition and that you have already won it.

Plus, you should be able to imagine that you have already used effective ground strokes to make your opponent to be in real danger. Even if you have to play against a strong player it is vital that you should think that you have already won the match.


Monitor your thoughts

Whether you practice with your fellow player or you wish to face the opponent to overpower him it is vital that you should talk to yourself. You should remind yourself that you have the right skills or techniques and defeat the opponent by all possible means. You should think that you have already developed the right skills or methodologies to defeat the opponents. Even when you miss the hit, you should not feel angry or irritated.

Plus, you should determine that you should not complain even if the match referee in this match gives a bad call otherwise there is a possibility that you will get easily distracted.

Develop the strength of your mind

It is vital that you should develop mental strength in every possible way. Even if you show your stamina during this type of match, your scope to win it is limited if your mental strength seems to be too weak. Mental strength signifies your capacity to highlight on every single aspect of your match in the best possible way.

Show your confidence

Another effective strategy to win your match is to show your confidence level to your opponent player on the tennis court. You should look into the eye of the opponent as well as you should display your calm attitude to your player. This type of attitude will be able to present you as a person who is capable to show your best performance on this type of court.

Identify your mistakes

All tennis players make mistakes, but only great players have the abilities to convert errors into opportunities to improve their game plans. You should be able to evaluate your situation and you should develop your own strategies to improve your techniques.

Review your own performance

If you wish to show your best performance and if you wish to develop your mental strength, then you should watch recorded video of your performance. This technique helps you to evaluate your strong and weak points of your performance on this type of competition.

Euro School of Tennis is a famous training institute that is dedicated in offering effective tennis lessons, tennis spring camp to kids as well as adults at reasonable rates. If you want to join tennis summer camp or other tennis training lessons, then you should immediately contact this institute without any delay.