http://www.rallymasterbackboards.com Fri, 17 Feb 2012 15:42:32 +0000 en hourly 1 http://wordpress.org/?v=3.3 http://www.rallymasterbackboards.com/index.php/archives/922 http://www.rallymasterbackboards.com/index.php/archives/922#comments Thu, 08 Dec 2011 17:56:07 +0000 Rally Master Backboards http://www.rallymasterbackboards.com/?p=922 Continue Reading]]> ]]> http://www.rallymasterbackboards.com/index.php/archives/922/feed 0 http://www.rallymasterbackboards.com/index.php/archives/883 http://www.rallymasterbackboards.com/index.php/archives/883#comments Mon, 28 Nov 2011 18:30:24 +0000 Rally Master Backboards http://www.rallymasterbackboards.com/wordpress/?p=883 ]]> http://www.rallymasterbackboards.com/index.php/archives/883/feed 0 http://www.rallymasterbackboards.com/index.php/archives/881 http://www.rallymasterbackboards.com/index.php/archives/881#comments Mon, 28 Nov 2011 18:19:18 +0000 Rally Master Backboards http://www.rallymasterbackboards.com/wordpress/?p=881 ]]> http://www.rallymasterbackboards.com/index.php/archives/881/feed 0 http://www.rallymasterbackboards.com/index.php/archives/681 http://www.rallymasterbackboards.com/index.php/archives/681#comments Wed, 26 Oct 2011 16:04:29 +0000 Rally Master Backboards http://www.rallymasterbackboards.com/wordpress/?p=681 Continue Reading]]> The backboard is a great place to develop:

1. Strength – the ball always comes back and provides a reason to get into position and hit the perfect shot. Repetitive strokes build endurance
2. Strokes – the backboard is a place to work on fundamentals and to groove your groundstrokes, volleys, and serves.
3. Consistency – a place where repetition counts and you can work on hitting the sweet spot over and over until it becomes a natural part of muscle memory and response. Good balance can be practiced.
4. Concentration – a structured practice session on the backboard is ideal for focusing your concentration to stay in the long point where your opponent just doesn’t seem to miss.
5. Stamina – the backboard enhances your training and builds confidence in your ability to keep the ball in play longer. By hitting the ball hard, your level of intensity will develop.

Set the goals that are important to you and your own individual improvement! Suggested drills:

1. Three in a row – used as a warm up from just behind the baseline. Hit 3 forehand groundstrokes. Use quick footwork and positioning. Then 3 backhand groundstrokes. Keep the ball in play alternating between groundstrokes and 3 feet above the level of the net.
2. Play to win the point. Play 1 forehand, 1 backhand, 1 forehand, 1 backhand and two more shots against the backboard. Then hit the ball hard to win the point. Be sure to keep the ball above the net. Repeat 6 to 10 times.
3. Hit and concentrate. Simulate actual play conditions by starting the ball off and hitting 6 forehands in a row. Work on staying in the long point and keeping the ball in play. Do 6 backhands in a row. Groove your strokes and get better timing with this drill while improving your concentration. Try always to get the ball after the first bounce.
4. Short ball drill. Move your court position forward halfway between the baseline and the backboard. Hit 3 forehands in a row then 3 backhands in a row and alternate side to-side. Your timing and anticipation will improve right away. Stay low to the ball. Practice the same drill alternating between 1 forehand, then 1 backhand, shorten your backswing and always be ready to move. Keep the ball in front.
5. Volley – volley. Move your court position to within 6 to 8 feet from the backboard. Hit 6 forehand volleys in a row. Then 6 backhand volleys in a row. Balance, timing, and wrist strength is important here. Practice until you feel the ball solidly in the center of your racquet. Alternate 1 forehand, 1 backhand volley. Learn to anticipate the fast exchanges that occur in doubles play. Also try from mid court forehand approach, backhand groundstroke, forehand-volley-volley. Have fun!
6. Serve practice. Serve 10 to the backboard from behind the baseline. Try to choose a target to make the most of your practice and to be effective. Concentrate on an accurate ball toss and fluidity of motion.
7. Serve and play the point. The serve will return a little bit short so be prepared to move in for that first forehand and play the point out. Strive both for consistency and to hit the ball hard. The backboard takes some pace off the ball so put some effort into hitting it.

Challenge yourself with backboard practice. And improve your game and individual strokes with the effort that you put into it. Another useful idea is to use the backboard effectively with a partner. Alternating shots against the backboard and keeping score. Play 10 points to win. Change servers. Play another 10 points. Suggested practice time – 30 minutes on the backboard 2-3 times per week. An actual workout can extend to one hour. Ten minute backboard warm-up (2 minutes each drill) 

1. Six balls off groundstrokes from the baseline for flexibility, timing, and footwork. Keep the ball in play. Concentrate on watching the ball.
2. Three in a row
3. Play to win the point
4. Volley-volley. Approach shot-volley.
5. Serve practice.

Use of the backboard requires imagination and motivation but many of these drills and ideas will make your backboard practice fun, challenging, and enjoyable because your game will really improve and you will become a better player. Although the backboard is most often thought of as solitary practice experience to work on one’s game, it may also be a great place to pick up a practice partner – someone like yourself who is working on their game. Have fun on the backboard! Original Article can be found at http://www.waileatennis.com/backboard.htm]]> http://www.rallymasterbackboards.com/index.php/archives/681/feed 0 http://www.rallymasterbackboards.com/index.php/archives/644 http://www.rallymasterbackboards.com/index.php/archives/644#comments Tue, 25 Oct 2011 18:41:53 +0000 Rally Master Backboards http://www.rallymasterbackboards.com/wordpress/?p=644 Continue Reading]]> Warm-up To start your training session, after you’ve performed a good dynamic stretching routine, hit a few tennis balls against the wall to warm-up your muscles. Begin by alternating a few forehands and then a few backhands, and continue for 5-10 minutes. Use this time as you would a pre-match warm-up. Simulated Match Play Start by playing out a point against the wall. In order to simulate a 30-45 second tennis point, try to keep the ball in play for that long before taking a break. Store a few balls in your pocket so that if you miss a shot you can continue to hit without taking a break. Next, take a break for 20 seconds, which is the maximum time allowed between points by the rules of tennis. Then start another point that lasts 30-45 seconds and take another 20-second break. Play out several games or a set by alternating your hitting time for 15-45 seconds and your rest period for 20 seconds. As you become better conditioned, i.e. less winded and recovering more quickly, start decreasing your rest period to 15 seconds. After all, during a real match, you are lucky if you sometimes get 10 seconds between points. Also, as your conditioning improves, start increasing the length of your hitting time to 50 seconds or more. Whenever you increase your hitting time, go back to your 20-second breaks. Then repeat the cycle of decreasing your rest periods as you begin to become more adept at handling the increased hitting time. By using this incremental conditioning session when you hit the wall, you should begin to notice an improvement in your tennis-specific cardiovascular conditioning. A great byproduct of this training also will be an increase in calories burned and, perhaps, an accompanying loss of body fat. Increasing the Intensity For a more intensive training session, substitute hitting tennis balls with throwing a rubber medicine ball. Specific medicine balls that bounce should be used for this exercise and, depending on your strength and fitness level, select a ball weighing between 2-8 pounds. Throw the medicine ball against the wall using a forehand or backhand rotational toss. Allow it to return to your on one bounce and then repeat a throw. You also can mix in a few overheads as well. Always use both arms when performing these medicine ball tosses, as this conditioning exercise is less about your normal stroke production and more about getting fit. Also, by using two arms you will reduce the risk of injury caused by tossing the medicine ball with a single arm. Throwing a medicine ball is a more intense exercise than hitting tennis balls, so be careful not to overdo it. Also, because this exercise is more strenuous, you should keep your throwing time to no more than 30 seconds (preferably 10-15 seconds until your fitness level improves). Be sure to check with your physician to ensure that this training is right for you before you get started. By hitting against a wall, you’ll find that your conditioning and stroke production will improve. And who knows, you may even find yourself easily beating those human backboards. Always check with your physician before undertaking any exercise program such as those covered in this article. By LaRue E. Cook TennisFitness.net LaRue Cook is the owner of LEC Fitness, LLC, dedicated to improving the sport-specific conditioning for athletes of all ages. He trains tennis players of all levels including nationally-ranked juniors, adult league and tournament players, and beginners. His eBook on strengthening shoulder and core muscles for improved performance and injury reduction can be purchased on his website at www.tennisfitness.net .]]> http://www.rallymasterbackboards.com/index.php/archives/644/feed 0 http://www.rallymasterbackboards.com/index.php/archives/537 http://www.rallymasterbackboards.com/index.php/archives/537#comments Tue, 25 Oct 2011 12:31:35 +0000 Rally Master Backboards http://www.rallymasterbackboards.com/wordpress/?p=537 Continue Reading]]> Long before tennis ball machines hit the market, backboard practice was a wisely used training method.  Fred Mcnair IV grew up playing tennis in Chevy Chase, Maryland.  He won numerous junior tournaments, won All-America honors at the University of North Carolina, represented the United States in Davis Cup Play, and was ultimately ranked number one in the world in doubles with partner Sherwood Stewart.  Known for his quick reflexes, effortless footwork, and potent volleys, Mcnair credits his long-time backboard training routines for much of his success. “The backboard is to a tennis player, what the practice-driving range is to a golfer,” states McNair.  The numerous benefits of backboard practice are tremendous tools for players of all ages and abilities.  The USTA and former touring pro Torben Ulrich, have both produced recent tennis backboard video pieces to educate players as to the benefits of backboard play.  Pat McEnroe, in his book Tennis for Dummies, emphasizes the importance of backboard practice in all tennis training programs. McNair believes backboard practice is the ideal tool for developing not only hand-eye coordination, but also for strengthening fingers, wrists and forearms, essential ingredients in any racquet sport.  Moreover, states McNair, “Backboard practice allows a player to identify and hone his sweet spot, that precise are where body and racquet positioning are coordinated for maximum efficiency.” McNair Likens backboard practice to a musician tuning an the fine-tuning a musical instrument.  “On a backboard a tennis player can first develop and then refine all aspects of stroke production.  Foot work, racquet preparation, body movement, hand-eye coordination, body and racquet follow through, and the reading of ball spin and pace must all come together for one to execute the perfect stroke.” In addition to the obvious racquet and physical preparation skills gained in backboard practice, concentration and confidence are also enhanced in this type of setting.  “The challenges of backboard drills were a huge part of my early training” states McNair.  As a child, I used to develop drills where I would imagine playing Rod Laver in a Davis Cup Match.  I would attempt to hit twenty-five forehands in a row, above the net line, on one bounce.  If I accomplished the goal, I would win the first set of the five set match.  Then I would switch to twenty-five backhands in a row.  If I failed, the set went to Laver.” - Til Jones/USPTA

Notes: Fred McNair is now president of McNair & Company, a firm specializing in Executive and employee benefits and Estate Planning, they are located in McLean,VA.

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