Photo: Sentinel/Clark Brooks
Practicing free-hitting is a valuable way to enhance both the mental and physical aspects of a player's game. Tennis players aiming to improve their consistency, tenacity, and shot tolerance would benefit from dedicating four or more hours each month to focused free-hitting.
What is Free-Hitting?
Free-hitting, at its core, is rallying for the sake of rallying. It’s a type of tennis practice where you’re just hitting the ball back and forth with a partner or alone (using a wall or ball machine), without keeping score or worrying about the outcome of each shot. The goal isn’t to win, but to groove your strokes and get a feel for the ball.
Focusing on muscle memory through controlled repetitions, free-hitting is a training progression that develops consistent, dependable tennis strokes. Properly structured free-hitting sessions improve preparation, swing mechanics, footwork, and shot tolerance, all of which are important for winning more points during a match. Essentially, it involves intensive cooperative rallying between two players, allowing them to achieve a high level of consistency faster and maintain it over time.
Photo: Sentinel/Clark Brooks
Free-hitting helps increases a player's ability to perform well under pressure with confidence. It is a valuable training method that improves both the mental and physical aspects of a player's game.
Photo: Sentinel/Clark Brooks
Free-hitting is an excellent training method to try new techniques, spins, or shot selections without worrying about losing a point. You and your training partner can practice the new strategy or tools for your toolbox over and over until you get it right so you can make the shot in a competitive match.
Mental Benefits of Free-Hitting
One of the most significant advantages of free-hitting is its impact on your mental game. Tennis can be mentally taxing, especially when you're constantly under the pressure of performing in matches. The fear of making mistakes or losing can sometimes lead to tight, tentative play. Free-hitting eliminates this pressure altogether.
- Boosts Confidence and Reduces Anxiety
When you take away the stress of point-scoring and winning, you allow your mind to relax. Free-hitting helps players rebuild confidence by enabling them to focus on hitting solid, clean shots. With no pressure to win, players can concentrate on pure enjoyment of the game, which helps improve mental clarity and reduces anxiety. This relaxed state often leads to an improved performance later when stakes are higher in matches. - Promotes Mental Focus and Rhythm
Tennis is as much a mental game as it is a physical one. Free-hitting is the perfect opportunity to focus on your rhythm. The repetition of strokes without a time constraint allows you to settle into a flow state, where concentration is heightened, and distractions fade away. Players can build focus as they continually rally, fostering mental discipline that can be transferred to high-pressure match situations. - Encourages Experimentation and Creativity
Since there's no consequence to missing shots, players feel more inclined to experiment with their game. Maybe you’ve been hesitant to practice that topspin backhand in a match setting, or you’ve avoided going for risky down-the-line winners. During free-hitting, you can try out new techniques, spins, or shot selections without fear of judgment or failure. This freedom encourages creativity, which can lead to discovering new strengths in your game.
Technique and Skill Improvement
While the mental benefits of free-hitting are clear, its role in improving technique should not be underestimated. The unstructured nature of free-hitting allows players to isolate and focus on various aspects of their game.
- Developing Muscle Memory
Repetition is key to mastering any skill in tennis, and free-hitting is an ideal method for building muscle memory. Because there’s no need to rush, players can take their time to groove their strokes, perfecting their form on groundstrokes, volleys, or even serves. By continually repeating these motions, the body learns to execute these shots more fluidly and consistently under pressure. - Shot Refinement and Consistency
Free-hitting gives players the space to fine-tune the technical aspects of their shots. You can spend time working on your forehand, backhand, or serve without the interruptions or constraints of match play. This kind of repetition helps players develop a solid foundation for consistency, a critical factor in tennis. The more time you spend hitting with rhythm, the more you reinforce good habits that will serve you well in competitive scenarios. - Footwork and Timing
One often overlooked benefit of free-hitting is its positive impact on footwork. With less focus on the outcome of each shot, players can pay closer attention to their positioning and movement. Working on footwork becomes easier when you're not distracted by the pressure of winning points. Whether you're practicing your split step, recovering after a shot, or positioning yourself for the next ball, free-hitting gives you the freedom to perfect these movements. - Adaptability
Free-hitting exposes you to various types of shots at different speeds and angles, honing your ability to adjust. It’s an opportunity to improve your reaction time and adaptability, which are crucial skills during real matches. By engaging in rallies where the ball could come from unexpected directions, you build the reflexes needed to handle different opponents’ styles.
Photo: Sentinel/Clark Brooks
One of the biggest mistakes players make when free-hitting is starting from the baseline. Instead, play mini-tennis using full strokes until you and your partner can consistently hold 50+ hit rallies. In addition to allowing players to get in more quality reps, long short-court rallies are essential in building shot tolerance, tenacity, and consistency.
Feel the Rush!
