Why Your Forehand Falls Apart When Ball Depth Changes

■ Action Checklist — Practice Steps from This Video:

1. Do a shadow swing and freeze your arm at the ideal contact point — about 45° out in front of your body — so you memorize the comfortable gap between your elbow and your ribs.
2. Place a ball between the baseline and service line as a bounce marker, then move from your ready position and plant your anchor foot (the foot on your dominant hand side) about two-thirds of a racket length to the side of the marker — 20 reps, then add a forward step and shadow swing for 20 more reps.
3. Plant your anchor foot on the court's center mark and keep it pinned until after contact, then step with your other foot to random points along an imaginary semicircle around that anchor foot, taking a shadow swing on each of 20 reps.
4. Play a live baseline rally while keeping your arm swing shape completely stable — no poking, reaching, or pulling with the elbow or wrist — so your legs and core handle 100% of the distance adjustment.

■ Video Summary

Most weekend players lose control on the forehand because their arm quietly compensates for spacing errors that the legs should be handling. This video breaks down why that happens and gives you four progressive drills to lock your arm structure in place and let your footwork manage the distance to the ball.

■ Why Save This Video?

Save this so you can retrain your legs to do the spacing work — it takes the strain off your arm and shoulder, which means less soreness and fatigue carrying into your work week.

■ Timestamps

0:00 – Hook: The Goal (A Legs-Driven Forehand)
0:33 – The Core Problem: Why Your Arm Takes Over
1:33 – Step 1: The Contact Freeze
2:05 – Step 2: The Anchor Foot Drill
3:38 – Step 3: The Semicircle Drill
4:35 – Step 4: Stable Arm Long Rally
6:22 – The Root Cause: Why Your Feet Freeze
7:11 – Before & After Comparison
7:48 – Save This Video & Recap

■ About Ru's Tennis Lab

Welcome to Ru's Tennis Lab. This channel is dedicated to helping passionate players achieve "Effortless Power" through logical analysis and biomechanics. We focus on "why" things work, not just "how" to hit.

■ Coach Ru's Profile

Hi everyone, and welcome to Ru's Tennis Lab.

My name is Ru, and I'm a Japanese tennis coach currently working in Brisbane, Australia. I studied sports science in Australia to understand the logic behind the movement. I believe that logical guidance based on physics is the fastest way for adult players to improve without relying on pure athleticism.

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