I also thought that repping one stroke exclusively might harm the others and at the very least, how could it improve them?
But here is a curious fact. I can hit 2-handed backhands without ever practicing that stroke. Somehow my forehand and 1-handed backhand have resulted in a 2-handed backhand.
It is not world-class like my 1 hander of course, but sort of OK.
How do you explain that?
Looking over this I don’t think I ever addressed this. Sorry about that. I will carefully go over these posts this weekend to make sure I have. Not really specifically sure about you getting the two handed BH, but maybe this chapter from my book “”Muscle Memory and Imagery: Better Tennis” will help some. A bit long for the post, but this is the chapter that addresses this topic. (One Thing I like about my book, is that it proposes several reasonable hypothesis based of some research and personal experience. I just wish some academic and or grad students would move forward with it. It could have a lot of significance maybe?). I have also had others confirm this observation.
You may feel you are neglecting or hurting the rest of your game as you focus on only one aspect of one stroke for 3 weeks (for example, only the forehand cross-court shot) but that is usually not the case. Let’s say you only hit forehands for 3 weeks. You may be surprised to find that even though you did not hit any backhands, your backhand stroke improved. In fact, there is pretty good scientific evidence that your backhand could improve, even though you only practiced your forehand. Why?
From personal experience, when I was working on my forehand cross-court shot, although I did not hit any backhands or volleys, both the backhands and volleys also definitely improved. I think this is because I was so focused on Getting Set (getting my racket back before the ball crossed the net). Also, as I practiced, I started developing muscle memory, doing a Head Turn, really watching the ball, and hitting the Sweet Spot. I also had focused on a smooth stroke and following through. In effect, the other strokes improved because I was doing the “Fundamentals” (actually The Keystone Habits), which apply to all strokes. I really had started to automatically perform the most important rules of good stroke production on a better, more consistent level. I therefore did this even on the shots I did not practice, and the shots improved.
So I researched this further. The results show there is science to back up the proposal (theory) that if you focus totally on one shot, you may not be hurting the rest of your game and may actually be improving other strokes. My experience was the result of an observed scientific principle called “Positive Transference” (Seidler, 2010; University of Minnesota Duluth, n.d.). This means when you practice and learn one skill, then improvement occurs in a related skill. The learning of one skill set is helpful in learning another skill set. Additionally, previous learning of skills, such as the Get Set and the Head Turn, acquired while practicing your cross-court forehand, transfer to when you start working on your backhand strokes.
A further component of Positive Transference is called the “Bilateral Transfer of Learning” (Teixeira, 2000). This means that tasks and skills learned in one limb are thereafter acquired more quickly in the other limb. In other words, if you have learned how to hit a better forehand, then your backhand will also improve to some extent, even though you have not practiced your backhand.
The transfer occurs because there is a strong cognitive component. The first part of learning a new motor skill is telling yourself what to do to learn this new skill. You have to think to make it happen. Therefore, when one skill set is learned, the acquisition and consolidation of the second skill set is easier. I also strongly believe that some, but not most, components of good stroke technique can be transferred from the forehand to backhand side, and vice versa.
This is especially true for those skills that are learned in the cognitive phase. This means you are consciously telling/training yourself to do it differently. The conscious thoughts of the brain are planning the actions of the upcoming motor movements. Skilled motor tasks, especially in tennis, have a anticipatory component that is separate from the motor task itself. The ball is coming toward you. You anticipate and calculate the angle, speed, spin, etc. You need to figure out the proper distance of the ball from the body in order to hit it correctly. None of this is a motor action. It is all cerebral. It is all cognitive. Academically, this is sometimes referred to as “anticipatory timing”.
Transfer of learning from one arm to the other, the left to the right and the right to the left, has been observed to take place with hitting a ball with a racket (Teixeira, 2000). This is in large part due to learning to “anticipate” what is going to happen and what you will need to do when you see the spin, speed, and direction of the on-coming ball – the ball’s trajectory, height, etc. Your brain calculates and anticipates. You then Get Set as part of that anticipation in getting ready for the next shot. Again, all this relates to anticipatory timing (and planning). Then the Head Turn and Sweet Spot kick in (hopefully). These are still part of the self-conscious instruction and movement due to anticipating the path and movement of the ball and your upcoming stroke.
The transfer of anticipatory timing is relatively strong, although the transfer of the actual motor movement itself is weak. The critical aspect is starting the movement at the right time. Note this is not just theory, as it has been shown that the transfer of anticipatory timing control worked for both sides of the body, with “both hands benefiting similarly from previous practice with the contralateral hand”. In fact, related to this anticipatory timing, both hands “demonstrated the same capacity to maintain approximately 70% of the level of performance achieved with the contralateral practiced hand” (Teixeira, 2000).
This means, simply put, if you work on your forehand, the anticipatory skills that you learn will transfer, in part, to the backhand side, and if you improve on your backhand, then your improved anticipatory skills will transfer, in part, to your forehand.
Also, this obvious fact should be stated: The brain, although frequently divided into a right and left hemisphere, is one organ. One side of the brain freely communicates with the other. Any motor skill has a cognitive and a motor component. These skills, especially the cognitive skills, are readily transferred from one side of the brain to the other.
In essence, the brain transfers the “knowledge” (although not the specific motor movement itself) gained in obtaining the new skill set to a new situation that was not specifically practiced. That is, the skillsets you learned when hitting your forehand are now available, at least partly – and in a good way. These skillsets are already present when you begin hitting your backhand. Your positive performance in hitting your forehand is now positively influencing your backhand and volley. Neat!
So do not fret excessively that you are spending all of your practice time on only your forehand for 3 weeks. You may be surprised that your other strokes will not suffer, and could actually improve!