I often work with players that seem to be trying to squat more on the court. Of course, there are times when we are in a defensive position and need to get under the ball. But my question is….are you too low?
The Challenges of being Too Low
There are challenges associated with being too low. First, players often squat. But by definition, a squat is butt down and weight on your heels. It is tough to react quickly from this position. Frankly, when most people get too low it is pretty hard to get up!
Instead, consider this:
- Often during a volleying rally at the net a player finds their stance getting wider and wider … they appear to be stuck.
- When we are at the non-volley zone line we want to be able to extend into the NVZ and attack when a ball is sitting up. Instead of being too low, we want to get our hips under us and our back, neck, and head taller.
- When in a defensive position, we may need to get low to get under a ball…but we want to transition from defense, to neutral to offense as quickly as possible. One of the most important keys to doing this is to get weight off of your heels.
work to offense
We need to be conscious of our body on the court. This is why I recommend freezing when you practice. If you are too low, think of ways that you could get a little higher. When you move, take a step…lifting your foot rather than dragging it just above the ground. Also, focus on your paddle position. I find that players that hold the paddle too close to their bodies tend to pull their weight onto their heels and begin to sink.
By extending the paddle further away from our body we are better able to engage our hips and core. Both are vital to proper body rotation. We also are able to move our weight toward the ball and our target, ensuring more power and accuracy.
By standing taller we are able to react more quickly and insert ourselves into the point. Just as importantly, our body (hips, knees, and back) will thank us for not getting too low.
