Progress in forehand comes faster when you follow a small, clear and repeatable plan.
The main goal in forehand is to build a stable and offensive first strike from the baseline. To get there, you need low legs, a still head and contact in front of the body.
- Start with: shadow swings in front of a mirror
- Continue with: crosscourt rally with a depth target
- Finish the session with: sets of 8 forehands with a recovery step
The most common mistake is hitting late and opening the racket face too much. If you fix it early, progress comes faster and with less strain on the body.
For match use, remember this: start with a crosscourt pattern and change direction only when you feel fully balanced. Keep notes, work with simple indicators and do not change goals every session.
A simple weekly routine is: 10 minutes of technique, 15 minutes of rallies and 10 minutes of open-court targets. Keep notes on contact quality, errors and decision making.