How to Change Your Strokes (Science-Based Method)

Ever struggled with making changes to your strokes?

For example, let's say you go to a teaching pro to work on your forehand. After the initial warm-up, they instruct you that your extreme-western grip could probably change, and you also need to adjust your low-high preparation. Oh, and also your contact point is too close.

You're fed a ball, and now... you have so many things to think about and change that the forehand you produce is probably a pity to behold.

This is the reality for many tennis players.

In my experience, I have never met a player who could make more than one substantial technical change at a time (if they're trying to change a stroke).

You might agree that all three of your problem areas on your forehand should be addressed, but you don't know how. Every time the ball comes into your forehand, you don't even know where to start.

So you say, “it’s too hard.”

“It’s too complicated.”

And, “i’ll just keep hitting my same crappy forehand…”

“At least the ball goes in.”

That's because you might be trying to change too many things at once.

Well, there's a logical and you could even say science backed way to make these changes.

Harness "Chunking"

In Daniel Coyle's The Talent Code, the concept of "chunking" is a fundamental element in understanding how skills are acquired and expertise is developed.

The term refers to the cognitive process of breaking down complex skills or information into smaller, more manageable chunks. 

This concept is rooted in neuroscience, particularly in the role of myelin—a fatty substance that wraps around nerve fibers, facilitating faster signal transmission and contributing to skill mastery.

Consider the analogy of learning to play a complex piece of music on the piano. Initially, the entire composition may appear daunting and overwhelming.

However, by employing the strategy of chunking, a learner can dissect the composition into more digestible sections, such as individual measures, phrases, or specific hand movements. Each of these smaller chunks is then practiced and refined independently. This approach allows the learner to focus on mastering one element at a time, gradually building a comprehensive understanding of the entire piece.

The significance of chunking lies in its impact on myelin development. As these smaller chunks are repeatedly practiced and reinforced, myelin is progressively laid down around the corresponding neural pathways. 

This process makes the skill more automatic and efficient. Coyle argues that effective chunking accelerates the learning process by optimizing the brain's ability to encode and retrieve information.

How Would it Work for Us Tennis Players?

To illustrate, let's consider the hypothetical tennis player that I asked you to embody at the start of this article.

Don't try to change or implement all technical components at once! 

How in the world would you be able to change your grip, your low-high swing, and also your contact point by simply receiving this information?

You've programmed yourself to hit this way through thousands, even hundreds of thousands of repetitions. So you must reprogram yourself. 

Practice hitting with the changed grip, then master the high-low-high swing, then slowly start adjusting your contact point. 

But you must work on these one at a time.

Here's another example. Take a player seeking to improve their serve. 

Instead of attempting to refine the entire serve motion in one go, the player may break down the complex sequence into distinct chunks. This could involve isolating elements such as the grip, the setup of the feet, the toss, and the swing.

Deep Practice and Why You Have to Go Slow

All this sounds great so far.

Now does that mean all you just have to break down your strokes and practice those individual elements really fast?

No.

When we’re trying to improve and make changes to our tennis strokes, there's a crucial yet often overlooked aspect: the need to slow down.

Picture this: you're handed a sheet of music and tasked with mastering a complex piece on the piano or guitar. At first, it's a struggle—navigating notes, finger positions, sequences, and timing. 

The key to mastery? 

Slowing down.

It's akin to learning a new song—every finger movement, every sequence, meticulously practiced. Rushing through only leads to chaos, much like trying to keep pace with a metronome before mastering the basics.

Why the emphasis on a snail's pace? Because making changes to your strokes involves rewiring your brain's motor patterns. 

Just as a pianist refines finger placement and timing, tennis players must meticulously adjust their grip, swing, and contact point.

Watch how long Nelson here is taking to practice correcting his low-high preparation. I’ve let him know that he must take at least eight to 10 seconds to make his unit turn.

He must really connect with the sensations in his body.

Feel where his arms and hands and feet are.

Imagine attempting a complex piece at full speed after just a few minutes of practice—it's a recipe for frustration and regression.

Similarly, rushing through stroke adjustments leads to reverting back to old habits, undoing progress.

So, how do we navigate this slow journey towards improvement?

It starts with embracing deep, focused practice off the court—especially through slow-motion shadow swings in front of a mirror.

Your practice needs to be mistake-centered.

But why?

This approach allows you to dissect every aspect of your stroke, from grip to contact to follow-through, without the pressure of hitting a live ball.

Each repetition should demand your full attention, leaving you mentally fatigued yet primed for progress. 

Remember, there are no shortcuts to changing your strokes and improving—it's about building the myelin around new neural circuits, one deliberate repetition at a time.

There is no secret sauce.

No magic pill.

Only having the appropriate information and putting in the work.

Yet, the allure of speed often tempts even the most disciplined players.

It's easy to fall into the trap of rushing throug, and just wanting to play or hit that new stroke right now!

However, as tempting as it may be to crank up the intensity, it's essential to resist this urge. Deep practice requires patience and persistence, focusing on the minutiae of each movement rather than the speed of execution.

Shadow swings lay the groundwork for building your brain memory, setting the stage for future success.

Marathon, Not A Sprint

In essence, the journey to changing and improving your strokes is a marathon, not a sprint. It requires dedication, discipline, and a willingness to embrace the discomfort of slow progress.

So, the next time you find yourself itching to speed through drills or rush onto the court, remember the power of deep practice. Slow down, focus on the fundamentals, and trust in the process. It may take time, but the rewards of mastery are well worth the wait.

But keep this in mind as well: myelin also has the capacity to regulate velocity.

The more myelinated your circuits, the faster you can fire them. So as you start to master that new technique, you will eventually be able to execute it way faster.

In essence, the concept of chunking provides a practical framework for efficient skill acquisition. 

By breaking down complex tasks into manageable components, tennis players can harness the power of myelin to accelerate the development of expertise in our tennis strokes.

A Big Caveat

Great!

Lovely!

Have I just shared with you the secret for true improvement?

Are you going to jump from 3.0 to 5.0 in two months?

Will we see you playing in Wimbledon soon?

No… probably not.

That’s because you must understand that you're more than likely going to be taking your stroke to an earlier stage of learning—meaning the overall quality will regress. 

After you can recreate the changes in a blocked/constant mode, you must trial and master them in variable and then random stages. It will be taking a few steps back to go many forward.

So ask yourself this?

Are you disciplined enough to practice the correct way to improve your strokes?

Do you know how to structure your practices and sessions to really improve what you’re working on?

Good luck with making changes to your strokes. And if you found this valuable, consider subscribing to The Fast 4, my weekly newsletter designed to improve your game with 1 actionable tip and expert guidance. You can sign up below.