The Forehand (for the right handed player)

Exercise Drill for the Forehand

     A good exercise to help prevent injury on the forehand is the side lunge.  As you can see in the video above, I am hitting an open stance forehand which means I am stepping out to the side with my right leg and most of my weight is now on my right foot.  For the side lunge you will start with your feet shoulder/hip width apart with your toes pointing forward.  Your weight stays on your heels while your head faces forward.  You will now step out to the side so you feel the groin muscle stretch with your stepping toe pointing in the same direction as that knee; the stepping knee is now flexing and getting closer to the ground.  Your weight is on your heels throughout the movement and the rest of your body should not be leaning forward; the upper body is vertical with the chest up and the abs are contracting.  Hold lunge for a few seconds and then slowly return the leg to the starting postion and repeat.  The main muscles being worked with the side lunge are the gluteus maximus, gluteus medius/minimus, quadriceps, and adductors.  This benefits the forehand because when on the run, you will be moving faster, stretching farther, and the weight on that leg will be heavier.  Therefore, the side lunge will increase your flexibility and help prevent those muscles from getting torn.