Squash Tips: Movement - Stepping & Efficiency

Summary

In this informative video, Ahad Raza discusses the nuances of open and closed stance movement in tennis, highlighting their efficiency and application on the court. He explains the traditional use of closed stance for forehand and backhand, and the modern shift towards open stance for easier ball retrieval and recovery. Raza emphasizes the importance of practicing both stances and adapting movements to individual body types for optimal performance and injury prevention. He also provides practical tips for efficient movement and recovery, especially in the back right corner of the court, and encourages viewers to balance their practice between the two stances for improved body balance and court coverage.

Takeaways

• 🏓 Understanding Stances: Learn the difference between open and closed stances for efficient court movement.
• 👟 Open Stance Advantage: Open stance is beneficial for attacking different areas of the court and aids in easier ball retrieval and recovery.
• 🔄 Closed Stance Usage: Closed stance is traditionally used for forehand and backhand shots and helps in hiding the ball from the opponent.
• 🎾 Movement Efficiency: Practice both open and closed stances to let your body decide the most efficient movement based on the situation.
• 🏃‍♂️ Step Count Variation: Recognize that the number of steps to reach the ball varies based on individual body dimensions and court angles.
• 🤸‍♂️ Balance and Energy: Avoid wasting energy with too many small steps and maintain balance to ensure efficient movement.
• 🔄 Pivot Step Importance: When using closed stance, especially in the back right corner, use a pivot step for efficient return to the ready position.
• 💪 Strength Training: Developing strength is crucial for executing pivot steps and maintaining efficient movement patterns.
• 👻 Ghosting Practice: Incorporate both stances in ghosting exercises to improve body balance and reduce overuse injuries.
• 🚶‍♂️ Avoid Overextension: Do not overextend or be off balance while moving; adjust your steps based on your body's dimensions and comfort.
• 🏆 Continuous Improvement: Regular practice and comfort in moving to all court positions with either foot will significantly enhance your game.

Q & A

What is the main topic of the video?

The main topic of the video is about movement related tips in tennis, specifically focusing on open stance and closed stance movements.

Who is mentioned as having a fantastic playlist on movement?

Jonathon Power is mentioned as having a fantastic playlist on movement.

What is the difference between open stance and closed stance in tennis?

In tennis, an open stance refers to stepping with the right leg when a right-handed player moves to the right side of the court, while a closed stance involves stepping with the left leg in the same situation.

Why are open stance movements more efficient in the mid-court?

Open stance movements are more efficient in the mid-court because it's easier to pick up the ball and it aids with recovery, requiring less rotation of the body compared to closed stance movements.

How does using a closed stance help in hiding the ball from the opponent?

A closed stance helps in hiding the ball by allowing the player to take the ball out in front of them, blocking the opponent's vision and creating less pressure during the play.

What is the significance of practicing both open and closed stance movements?

Practicing both open and closed stance movements is important as it allows players to adapt to different scenarios on the court and to use the most efficient movement based on their body type and the position of the ball.

Why is it not recommended to use closed stance frequently in the back right corner of the court?

Using closed stance in the back right corner of the court is not recommended because it takes more time to rotate and return to the ready position, making it less efficient.

What is a pivot step and why is it important in closed stance movements?

A pivot step is a technique used in closed stance movements where the back leg becomes the pivot point after hitting the ball, allowing the player to return to the ready position efficiently. It's important because it saves time and energy compared to bringing the other foot behind after hitting.

What is the advice given regarding the number of steps taken to reach the ball?

The advice given is not to worry too much about the exact number of steps taken to reach the ball, but rather to focus on efficient movement without overextending or losing balance, taking into account the player's body dimensions.

What is the importance of practicing non-dominant leg usage in tennis movements?

Practicing non-dominant leg usage is important to prevent over-reliance on the dominant leg, which can lead to overuse injuries. It also helps with overall body balance during movements on the court.

What should players do to improve their on-court movement?

Players should practice moving to all positions on the court using either foot, focusing on efficient and balanced movements that suit their body type, and avoid taking too many small running steps.

Outlines

00:00

🏓 Understanding Open and Closed Stance in Tennis

This paragraph introduces the concepts of open and closed stance in tennis, explaining the differences between the two and their traditional applications. It details how modern players often use open stance to attack different areas of the court, particularly in the middle, for better ball retrieval and recovery. The speaker, Ahad Raza, provides examples of how each stance looks on the court and discusses the strategic use of closed stance to block the ball and hide it from the opponent's view. He emphasizes the importance of practicing both stances and adjusting movements based on the player's body type and the situation on the court.

05:02

🏃‍♂️ Tailoring Movement to Your Body Type and Court Position

The second paragraph focuses on the importance of tailoring movement on the court to an individual's body dimensions and the specific needs of the situation. It advises against overextending or taking too many small steps, which can lead to inefficiency and off-balance play. The speaker suggests that players should practice moving to all positions on the court with either foot to improve comfort and efficiency. The paragraph concludes with a reminder to maintain balance and avoid overuse injuries by not favoring the dominant leg too often.

Keywords

💡Movement

In the context of the video, movement refers to the physical actions a player makes to position themselves on the court while playing, such as shifting their weight, changing direction, and stepping to reach the ball. The video emphasizes the importance of efficient movement for both offense and defense, and discusses the differences between open and closed stances as key movement strategies.

💡Open Stance

An open stance is a method of positioning where a player steps with the opposite leg of the swing (for example, stepping with the left leg for a right-handed player while hitting a forehand). This stance allows for easier ball pickup, especially in the middle of the court, and facilitates recovery. It is often used in modern games because it can be more efficient than a closed stance, particularly when attacking from different areas of the court.

💡Closed Stance

A closed stance involves a player stepping with the same leg as the swing (for example, stepping with the right leg for a right-handed player while hitting a forehand). This traditional approach is used to hit the ball with the body's rotation, which can help hide the ball from the opponent and block their vision. However, it is considered less efficient for mid-court movements due to the need for additional body rotation and recovery time.

💡Efficiency

Efficiency in the video refers to the ability to move effectively and economically on the court, using the least amount of energy and time to reach and return the ball. Efficient movement is crucial for maintaining balance, conserving energy, and improving overall performance. The speaker discusses how open stance movements are generally more efficient for mid-court play, while closed stance can be useful for hiding the ball and taking the ball early.

💡Recovery

Recovery in the context of the video pertains to the process of regaining a balanced and ready position on the court after hitting the ball. Efficient recovery is essential for preparing to return the next shot. The speaker notes that open stance movements aid in recovery due to the reduced need for body rotation, making it easier to get back to the ready position.

💡Body Balance

Body balance refers to maintaining an equilibrium while moving or standing, which is crucial for effective court movement and shot execution. The video highlights the importance of not overextending or being off balance during movements, and suggests practicing both open and closed stances to improve balance and prevent overuse injuries.

💡Split Step

The split step is a preparatory movement where a player quickly shifts their weight and slightly bends their knees, ready to move in any direction. It is a fundamental technique in tennis and other sports that allows players to react swiftly to the ball's trajectory. In the video, the speaker mentions the split step as part of the efficient movement strategy, enabling the player to cover most of the front court with minimal steps.

💡Ghosting

Ghosting is a practice in sports where players mimic the movements and shots of a point without actually hitting the ball. It is used to improve footwork, shot selection, and body balance without the distraction of making contact with the ball. The video encourages practicing both open and closed stances during ghosting to enhance body balance and movement efficiency.

💡Pivot Step

A pivot step is a turning or twisting movement where a player rotates their body on one foot while keeping the other foot stationary. This technique is important for changing direction quickly and efficiently on the court. In the video, the speaker advises using a pivot step when returning to the 'T' after a closed stance shot in the back right corner to improve recovery time.

💡Overuse Injuries

Overuse injuries result from repetitive stress on a particular body part over time, often due to improper technique or excessive training without adequate rest. In the context of the video, the speaker warns against overextending or relying too much on the dominant leg during court movements, as this can lead to such injuries. Proper practice and balanced use of both legs are recommended to prevent these issues.

💡Body Dimensions

Body dimensions refer to the physical measurements and proportions of an individual's body, which can affect their movement patterns and efficiency in sports. The video emphasizes that players should consider their unique body dimensions when practicing and refining their movements, as what works for one person may not be ideal for another.

Highlights

The speaker, Ahad Raza, introduces the topic of movement related tips in sports.

Recommendation to check out Jonathon Power's playlist on movement.

Discussion on the types of movement, specifically open and closed stances.

Explanation of the difference between open and closed stances for a right-handed player.

The modern game trend of using open stance for easier ball retrieval and recovery.

Demonstration of open stance movement into the midcourt.

Comparison of efficiency between open and closed stance movements.

Advantage of closed stance in hiding the ball from the opponent's view.

Suggestion to practice both open and closed stances for versatility.

Importance of body type in determining efficient movement steps.

The split step technique for efficient court coverage.

Advice on avoiding common mistakes in back right corner movement.

The necessity of a pivot step when using closed stance in the back.

Emphasis on practicing both stances, especially during ghosting for body balance.

Caution against overextending and getting off balance while moving.

Encouragement to move comfortably to all positions on court with either foot.

Closing remarks with a call to like, comment, and subscribe.

Transcripts

Welcome, ladies and gentleman.

My name is Ahad Raza.

And today we're going to go over some movement related tips.

If you haven't checked out Jonathon Power’s fantastic playlist on movement

I would highly recommend you do that.

Today we're going to talk about the various types of movement.

So whether you move open stance or closed stance.

And we're going to talk about efficiency.

So what is open stance and what is closed stance?

If I'm, I'm a right handed player, if I'm moving into the

right side of the court, any time I step with my left

leg going on to my forehand, that's called closed stance.

Any time I step with my right leg, it's called open stance.

Traditionally, people were moving

into many parts of the court on their forehand in closed

stance and many parts on the backhand in closed stands.

Nowadays, in the modern game, a lot of players are attacking

different areas in open stance because it makes it a little bit easier

to pick up the ball, especially in the middle of the court.

And it helps with the recovery.

So, for instance, an open stance movement into the midcourt

would look something like this.

I'm just stepping on my right legs and then coming back.

Whereas a closed stance movement, I would have to rotate my body,

go around and come back.

It's a little bit less efficient, which is why most pros

will make open stance movements in the mid-court.

If you have a ton of time, you'll see players coming in closed

stance on the backhand and occasionally close stance on the forehand.

What that really does is it allows you to use your body to hide the ball.

So if I'm playing a closed stance drop on the forehand,

I can kind of cover the ball if I take it out in front of me.

So if my opponent's on the T, it hides the ball and the same thing on the backhand.

If I come in here, I can hide the ball and take it out in front

and block my opponent's vision a little bit.

So less pressure if you want to block the ball with your body.

Closed stance is helpful.

Generally speaking, any time you want to take the ball early is just open stance.

You can stretch, reach and then push back and you're on the T.

If you go closed, you have to rotate all the way around,

which makes it a little bit more difficult.

So I would say practice both

and then let your body decide which one makes more sense given the scenario.

So let me give you an example of some open stance movement over here.

If I'm moving it to the front left, I'm going to just go with my left leg,

come back front, right,

right leg, come back, and let's tie in

that concept of efficiency for a second. Now,

you don't have, everyone's dimensions are different,

So some people might say you need to get there in three steps.

You should get across the middle of the court in two steps.

I mean, an 11 year old is going to be different from a six foot

four player, Right.

So what I would encourage you to think about here is can you get there

as without too many random movements?

Is essentially it

So you don't want to be wasting energy and running with a ton of small steps.

But at the same time,

you probably don't want to be like bounding forward because then you're

also going to have a tough time being balanced.

So you have to think about what makes sense for your body type.

So in my case, if you remember, we talked about the split step last time.

Once I if I'm here on the T, once I split, it's one, two, three,

and I can cover most of the front court depending on the angle of the ball.

There are many angles, obviously.

I might take a little shuffle and a lunge or I might even go closed stance

sometimes over here. Because

if I want to cut off the ball here, it makes more sense to go closed stance.

I might do a little shuffle and a lunge if I'm slightly off balance.

But you get the point.

The point is that there are many angles and areas on the court

and you need to have trained

and be comfortable in both open and closed stance.

So I would highly recommend it.

The one spot that you don't necessarily want to go closed stance too often

is the back right corner of the court because it just takes

a lot of time to then rotate and pop back.

And what I just did is a mistake that a lot of people make.

So they go here and then once they hit,

they bring their other foot behind and they come forward.

So any time you go closed stance in the back,

you have to make sure that once you hit, you almost want to have a pivot step.

So this back leg becomes your pivot step

and then your back on the T pretty efficiently.

Now that obviously takes a fair bit of strength.

So that's another thing you're going to have to practice.

So if I'm going into the back right, I'm going to be here

and then I have my pivot step

to come forward.

Something else you can practice.

I hope you enjoyed today's tips.

Really emphasize

practicing both open and closed stance, especially when you do ghosting.

It also helps with body balance.

Most people

go on their dominant leg way too often and then they're getting overuse injuries.

So keep that in mind and don't worry as much about having

to get to a particular point in court in one step or two steps or three steps.

Just don't overextend yourself and be off balance

and don't take too many small little running steps when you're moving.

Do what makes sense based on your body's dimensions, but just get comfortable

moving to all positions on court with either foot

and you're going to be in a good spot.

All right, folks. Take care.

If you like the video, give it a thumbs up.

Leave a comment.

If you have a question, subscribe to the channel if you haven't done so.

And we'll see you in the next one. Bye.