Bailey’s Blog

Coaches have always been interested in the biomechanics of the swing…i.e pronation, elbow position, size of backswing, correct grip choice, lining up the butt face, contact point etc….. but, what about understanding the biomechanics of movement and the importance of balance in tennis. I believe these two vital areas need to be TAUGHT, studied and understood more!

Just because you can run fast doesn’t mean you move fast on the court! Speed comes from efficiency of movement, balance, good anticipation, competitive greatness and mastering movement mechanics SPECIFIC to tennis. Just some of the areas that need to be realised are:

• Keeping of the angles with the legs through contact - don’t jump, or come up, finish the shot
• Use the drop step when moving to a wide ball and step out when moving short distances
• When and how to shift, pivot, rotate and transfer the weight when on the move or hitting from a stable stance
• Good use of momentum so movement flows
• Timing and selection of the correct contact move and it’s relation to strike zone and contact point
• Use of the legs in counter-balancing
• Maintaining a wide base when braking, setting up the feet and getting ready to react
• Keeping good alignment with great posture and excellent footwork to avoid reaching for the ball
• Using the side of the foot to aid recovery and knowing where the feet/hips should line up before contact
• Understanding the hitting stance, approaching ball and shot selection (attack, rally, defend) and their relation to the contact move
• Correct footwork when moving out to the ball
• Use of the ideal recovery position and timing of the split step…etc etc…the list goes on!

So, my point is….that it is important for the coach to have an EDUCATED EYE from the waist down. Tennis is a LOWER BODY SPORT. Understanding HOW the lower body must work in SYNDCHRONIZATION with the swing, grip and contact is crucial.    

Answer: It’s more of a complete system, and it’s more fluid. By that I mean it’s more flowing, there’s continuity in movement, instead of one movement, two movement, and then stop…..it’s circular in nature, there is a completing of the circle…but even a better example of flow tennis would be a glass of water. Why? Because water is the softest substance in the world, yet it can penetrate the hardest rock or anything - granite you name it. Water it is insubstantial. By that I mean you cannot grasp hold of it; you cannot push it and hurt it. So every flow athlete is trying to be like that: soft, fluid, flexible and adapt to the opponent.

The above is based on the thoughts of the martial artist Bruce Lee, who famously said to move well you need to ” Be like water my friend!”

Some basic fundamentals that I always like to emphasise in teaching The Bailey Method are:

• Keeping your base
• A relaxed body - not uptight i.e coming up and being tight (stiff)
• A calm mind 
• Align with gravity - good posture
• Level shoulders
• Getting behind the ball with outside foot
• Sinking into the legs - keeping positive angles in the legs
• Unit turn - syncronising feet, hands and racket together
• Centering - control of the center of gravity
• Good use of the non-dominant arm
• Staying up on the toes and flowing from one ball to another i.e. keeping momentum
• Understanding contact point
• Extended follow through

By taking the time to get your body in tip-top shape, you can turn it into a formiable weapon. By honing and sharpening with regular conditioning you will cut down your opponent to size because your strength and speed will wear them down mentally. The constant and never ending hustle and fight will expose chunks in their armour. Fatique makes cowards of us all, your body will become your best stroke.

The great thing about fitness is that it is one thing that YOU can control (if you are serious). Serious athletes understand 2 things. They understand hard work and dedication are the keys to keep you at the cutting edge and eventually the tip of the sword.

Remember, however, be careful how you swing your sword. Be meticulous, be careful and plan your attack - understand your weaknesses, don’t come out swinging blindly because in the end you don’t want to lose balance and get run through.Love the battle but keep your wits about you.

Getting to the ideal recovery position too quickly can make you move off balance, or make your first step poor, especially if you tend to over run the position or even get caught with the front leg crossed in front on the opponents contact with the ball. You should get to the ideal recovery position at the right time - not early, not late - so that the FLOW is kept and your momentum continues, thus enabling you to cut down angles - by gliding,sliding and driving around the court. Above all footwork should be easy and relaxed….smooth and free! 

Teaching  ’Bailey Method footwork concepts’ should be teaching  A CERTAIN WAY OF THINKING , as opposed to teaching them movement techniques.

To me,that kind of illustrates the difference between giving someone a fish and teaching them how to fish.

You can teach someone a certain contact move, or you can teach someone the concept that lies behind such a contact move, and then you give them an entire way of thinking that they can grow and evolve in themselves. They can say ”Oh, I see- if thats the concept, then you can probably perform it this way or that way and still remain true to the concept” This is when you create the dedicated, free form player. His way is his way, her way is hers. Happy to pull  out what ever tool suits the job.  

When moving out to a ball on a tennis court, one of two things will happen. You will have time to set your feet up into a static stance (comfort zone) or you will hit off a moving unstable stance (challenge zone)

When hitting in the comfort zone you tend to keep good posture, move with a heel strike first and using 1,2,3 or 5 stepping steps. What I call a step-out, rhythm or adjusting cha,cha, cha respectively.

When hitting in your challenge zone you immediately widen your base when splitting, drive from the outside leg, drop the foot closest to the ball so you are on the ball of your foot and make a series of crossing or even running steps if really challenged. The fact that you are running or crossing to the ball will mean a temporary loss of posture as you sway and lean towards the ball. So as you get closer to your hitting stance try and align with gravity i.e. straighten up if possible and hit open (mogul move) instead of lunging (power move).

The secret to winning tennis is to ‘hurry up and wait’ for the ball with good aggressive feet playing mostly in your comfort zone. If you get lazy with YOUR MIND and INTENSITY i.e. ‘wait and then hurry up’ then everyball becomes a challenge zone for you so you are constantly lunging and reaching for balls. This is losing defensive tennis!

This is a comment on footwork by John Mc Enroe in the book ‘Tournament Tough’ by Carlos Goffi.

‘Footwork should never be underestimated. When you choke or when you’re tired the first thing that goes is your footwork. I’ts not something you learn once and then forget; you are always going to work on it, improving and restoring it. During the US Open last year(1984), poor footwork was one of my problems. For some players, it is a much more significant part of their game than others. For me, it’s vital. If my footwork and general mobility are bad, it pulls my whole game down. But if I am able to move well, then my whole game is lifted. In the juniors I wasn’t one of the fastest guys(though I wasn’t one of the slowest either), but as I got bigger and stronger my speed improved. The fact that I can get to some balls that some players wouldn’t isn’t only because I am quick but because I anticipate well…….But in tennis you don’t need barn-burning speed to be able to get to tough shots if your anticipation is good. Again, it’s mainly a MENTAL THING that makes you get there. When you TUNED INTO THE GAME and have THE DESIRE TO WIN THE POINT, you’ll start moving for shots BEFORE YOU CAN SEE THEM’.

Bruce Lee the famous martial artist said when learning martial arts to Research you own experience, Absorb what is useful, Keep on experimenting, Reject what is useless, Add what is specifically your own and Always be yourself. This advice changed my life! This is what I feel with the Bailey Method and the learning and teaching of footwork. There is no right or wrong WAY….just lessons…. ways to try, experiment, be a student and most importantly not take things so seriously that the joy of movement and the challenge of becoming better is lost. Have fun. Get out there and spin and jump and shift and lunge and hop and pivot and slide and just enjoy the FEELING of becoming a better athlete and DISCOVER what works for you…tennis is such a great game because of the athletic challenges that it presents…..LOVE THE BATTLE, BE RELAXED and LOVE THE GAME! 

I borrowed this metaphor from my friend Pat Dougherty the ‘Serve Doctor’ based out of the Bollettieri Tennis Academy, Florida U.S.A.

The secret to having great balance is to have a wide base of support with your legs. This gives you great stability and the ability to react and respond,but, also naturally keeps you low and your muscles primed to move. Compare the width of a ferrari in comparison to its height to that of a tractors’ width and height. A ferrari hugs the ground and a tractor bounces up and down.

I prefer a base that is double shoulder width apart. How do you find this?

Stand with your feet together. Turn your right foot to the side fence then straight up. Next, turn your left foot to the side fence then straighten up. Now, turn your right foot 45 degrees and straighten up. Follow this by turning your left foot at 45 degrees and straighten up. Suddenly your base is DOUBLE SHOULDER WIDTH APART.

Now, get up on the balls of your feet. Stick your bottom back as this acts as your rudder so you can turn and pivot quickly. Have the knees turning slightly in. Hold your racket in front with the elbows slightly bent and suddenly your like a tiger READY to pounce. A ferrari ready to roar to the ball. Keeping your base wide is a fundamental  of great balance.