help with visualizing forehand unit turn/racket drop

[qwanta]

I noticed that a major flaw in my forehand swing is that I start to rotate forward during the racquet drop itself - this results in my racket arm and racket moving too far back behind the plane of my torso giving an uncomfortable feel to the swing overall, as well as a tendency to hit the ball too far back.

Trying to correct this, I am looking at slow motion pro forehands, and it seems like the correct movement is to rotate back, hold the rotation while the racket drops, and only then start the rotation forward. Additionally, I notice that the left arm rotates back towards pointing at the net during the racket drop - while the torso is locked perpendicular to the net.

Djokovic Forehand
Del Potro Forehand
Federer Forehand
Roddick Forehand

First off, does this sound about right?
Secondly, any tips on how to visualize or conceptualize this movement? Something is just not clicking. I know this has to do with the fact that I have been doing it wrong for a long time and have to unlearn this, but I think it comes from the principle that all the parts of the body should move together, so this idea of
a) rotate torso back, arms don't move
b) arms move (racket arm down, other arm fwd), torso locked
c) rotate torso forward
doesn't make sense conceptually, I can't seem to wrap my head around it.

Anyway, any help appreciated!

 

[RetroSpin]

First, I could look at that vid of Fed hitting all day.

Second, yes, I think the first part is right.

I would suggest two things. Think of it this way. First, unit turn so that racquet face is facing side fence. Second, as ball bounces, left hand comes off, racquet arm extends toward back fence, racquet still leaning toward side fence. Third, racquet drops into the "slot", and begins to come forward in one smooth motion. The key transition move is to get the wrist laid back as you start forward.

The other thing I would suggest is to grab your racquet and duplicate the movements in those vids in slomo. You're right that retraining erroneous muscle memory is time-consuming.

 

[Topspin Shot]

Here's your problem in a nutshell. You're forgetting you have a racket in your hand. Now hear me out. You see Federer and the others in the slot position with the butt of the racket pointed at the ball. Therefore, you assume that to get the racket looking like this, you have to extend your elbow and wrist in the slot position. As a result, you end up with exactly the problem you're describing. Your arm is lagging much too far behind the plane of your body, your racket face is opening up at contact, and you're spraying your shots.

Here's the solution. Conceptualize your arm as one unit. Keep your wrist and elbow steady throughout the stroke; do not use these joints. You must swing from the shoulder; the shoulder is the active joint. What will happen when you follow this advice is that your racket will naturally find all the correct positions: racket face closed at the bottom of the takeback, butt cap pointed at the ball during the slot position, vertical racket at contact, windshield wiper finish. Watch Federer's forehand again and ignore the racket. Just watch his arm and see how his arm is really just one unit, swinging from the shoulder.

 

[qwanta]

Here's your problem in a nutshell. You're forgetting you have a racket in your hand. Now hear me out. You see Federer and the others in the slot position with the butt of the racket pointed at the ball. Therefore, you assume that to get the racket looking like this, you have to extend your elbow and wrist in the slot position. As a result, you end up with exactly the problem you're describing. Your arm is lagging much too far behind the plane of your body, your racket face is opening up at contact, and you're spraying your shots.

Here's the solution. Conceptualize your arm as one unit. Keep your wrist and elbow steady throughout the stroke; do not use these joints. You must swing from the shoulder; the shoulder is the active joint. What will happen when you follow this advice is that your racket will naturally find all the correct positions: racket face closed at the bottom of the takeback, butt cap pointed at the ball during the slot position, vertical racket at contact, windshield wiper finish. Watch Federer's forehand again and ignore the racket. Just watch his arm and see how his arm is really just one unit, swinging from the shoulder.

Thanks that helps. I just realized that indeed my elbow is usually bent has far back as it will go when in the slot, an uncomfortable feeling.