Hi Shroud,
I hope you'll forgive the "hippie" remark. He's probably got a plan, and it will all be good. You wouldn't believe how much personality-crushing (mine) I've had to do to present a reasonable face to a fellow tennis player, curbing the usual acerbic tongue. Laugh. Yes, I realize the crushing was not always successful....
I wouldn't blame the Table Top Experiment for any pain. I tried the Table Top on an unwitting friend. He wasn't harmed, and did get it, BUT I noticed he at first was trying to pull his shoulder back/in tightly as he rotated his upper body, essentially trying to rotate WITHOUT letting his elbow pull through, his upper arm bone rotate in the shoulder. HA! I've discovered what you were probably doing. No? Such is life. My directions were inadequately specific. Let your shoulder remain out to the side, relaxed, until the Table Top bit 'unrelaxes' it.
I would again thank Ash and Gyswandir for some helpful hints as to coaching, which may in the future benefit a few people who, blind to the obvious risks which a prudent man would never accept, ask me in-person for some help.
So here's what remains. Forget the rest, all the prior posts, except perhaps #274 and the Table Top. Peek at the all-caps SIDEARM THROW if you wish, but do, if you have time, skip down to the entries labelled 1 through 15 matching the 15 photo pairs in the link Gyswandir provided at Tennis Speed,
http://blog.tennisspeed.com/2011/12/roadmap-to-hall-of-fame-forehand-part-3.html viewing the photos in the link side-by-side in a separate browser window.... If you don't read these comments I won't win the Free Trip to the South of France I've been working toward, so please do look at them, eventually...please? Laugh.
SIDEARM THROWING AND THE FIFTEEN PHOTOS:
You may have THROWN A BASEBALL SIDEARM at some point in life. Typically the sidearm motion involves taking the throwing arm and hand back at chest level, then rotating your upper body forward, letting the shoulder drag the elbow under and forward...with the forearm, hand, and ball lagging behind. (This stretches certain shoulder muscles, initiates external rotation of the upper arm bone in the shoulder.) You then power the throw finish by quickly straightening your arm a bit as you use the muscles of the shoulder's "rotator cuff" (in ESR) to "internally rotate the upper arm bone in the shoulder joint," (ISR)...and pronate your forearm as you release the ball: That sequence is approximately duplicated in a modern tennis forehand...kind of.
The sequence of actions causing ESR as you initiate the forward swing of a forehand creates a set of stretched muscles and advantageous arm positions which will allow you to swing/push out to the ball effectively. Just as in the sidearm pitch, you'll also be able to benefit from the ESR muscle stretching as you finally approach the instant before contacting the tennis ball. As you get close to contact you'll unwind the ESR by, surprise, contracting the stretched muscles as you internally rotate the upper arm bone in the shoulder joint. This is called ISR.
THE OVERALL SWING THAT TAKES ADVANTAGE OF THE ESR BIT:
Videos are nice, but a series of stills taken at an advantageous angle may make the phases of the modern forehand much clearer to you. Comment-poster Gyswandir was nice enough to point out a good sequence showing a Federer forehand in 15 sequential photos. They are well labelled by the blog that posted them. They may well make clearer to you the important steps of the forehand which are difficult to isolate when watching video, even slow motion video. You can read as much of the accompanying text as you want, but it's the photos that tell the story. (When you click on the link and are on the page, just scroll down a good bit until you come to the first photo. I would recommend ignoring the second photo in each pair, those of Hewitt.)
http://blog.tennisspeed.com/2011/12/...nd-part-3.html
I'll make brief comments that go with each of the fifteen photos, from a casual player point of view, not a hyper-technical standpoint, unless, laugh, you still call ESR hyper-technical:
1: Since you want to win points, recovering to a good ready position makes sense. It also makes your forehand more consistent if you can start from a standard position. Fed's is fairly relaxed. The blog's comments to this are straightforward. You may create your own idea of the best hand position on the racquet at the ready. No two people are the same.
2: As the blog poster points out, Fed raises his left elbow on the backswing, but not the right one. (The height varies, of course, with the the situation he's in. The backswing ('take-over...') shown is adequate. Once you get used to it you can take it back higher if that serves you, as he does in many match points. He's a pro, after all...)
3: In the backswing the left hand has to eventually part ways with the racquet, but it's good to take the left hand that far over, so that the off arm can help later in the swing. The racquet face is open and facing the sideline. (In my Table Top image, he's got his upper body facing the table, and he's ready to lower his hand to the table. His feet are well-placed to do Expert Level Table Top. His right hip is free and ready to extend and rotate.)
4: In image 4 he is about to initiate forward upper body rotation. (In my Table Top image, he's beginning to put his hand palm-down on the table.)
5: In image 5 he's started extending his right leg and hip, and his upper body rotation is just under way. (In Table Top terms, his hand is on the table but started to rotate to palm up, and his fairly straight arm has begun to rotate externally (ESR). You can see the contrast between the forearm in image 4, and its appearance in image 5 and 6, proving the arm is externally rotating in the shoulder socket. IMPORTANT: As you start to rotate the upper body and externally rotate the shoulder, supinating your forearm, it is VERY important to work through it slowly so that you learn to let the racquet flip back into lag without hurting your wrist. The way Fed seems to push his palm down (or some would say 'extend his wrist up') is part of that. I mentioned learning to catch the weight of the racquet on your large forearm muscles as your forearm supinates, your hand flips and starts forward, and the racquet 'flips' back. This is easy to learn, but involves feel. Work out the feel.
6: Image 6 is just a high-speed frame ahead of image 5, and reveals, if subtly, the continued leg extension, UB rotation, and arm rotation (supination of the forearm, external rotation of the upper arm bone at the shoulder.) In Table Top terms, his hand is about to go palm-up!)
7: Image 7 shows fairly complete leg extension and hip/UB rotation. (The photo shows his hand has, in Table Top terms, flipped palm up. He's reached the final moment position of the Table Top bit. But notice the racquet isn't facing the sky, but only about half open, the racquet butt cap is coming forward and a bit toward the sideline.
8: In this image he's still rotating his upper body. Image 8 shows the partial payoff of the external arm rotation: There's high tension at the shoulder, in the forearm, and the wrist is laid back. If he contracts all those muscles through the hit, he'll get major velocity and some desired degree of topspin. (In Table Top terms, he's now said "the h__l with it" and is pulling the hand forward from it's sacred spot....)
9: Image 9 shows the move into contact. The tension in the shoulder and arm that was built up in the ESR phase is now being unloaded in ISR, the "internal shoulder rotation." His upper arm is internally rotating in the shoulder joint (rotating counterclockwise) and his forearm is pronating into the hit.
10: Image 10 reveals even further UB rotation, and how the previous arm arrangements lead, into contact, to a strong position behind the racquet, extension of the body into the hit, and the ability, using the technique shown in the prior 9 images, to make the shot consistently.
11: Look and learn, but I'll let the image (or blog comments) speak for itself. (In Table Top terms, he has brilliantly knocked a pile of books off the table...)
12: Speaks for itself.
13: An arm-and-shoulder-safe deceleration is not a trivial thing.
14: As for 12, above...
15: The end is typical, and the thing to remember that point, as you well know, is that the ball that was hit might come back.
END