Racquet back, body coiled and knees bent, thrust forward off the back foot to cause hip and body to rotate the racquet. Then accelerate arm forward ahead of the shoulder to strike the ball in front with a natural forward and up motion.

Bend your knees to lower racquet and body together. Thrust forward off the back foot as you take one step in to meet the ball, keeping weight on the back foot until the forward swing is initiated by thrusting forward and up to create a low to high racquet path.

Leave ready position as the ball strikes the surface forward of the base. Then fine tune timing with short stutter steps to position yourself as per the "One Step In" drills. Focus on completing shoulder rotation and using this momentum to pull your back foot forward and start your return to the ready position.

Add a small twist of the racquet in the hand and a turn of the wrist to close the racquet face. Lower the racquet head on the back swing with an exaggerated knee bend to get a sharp thrust upwards to contact the ball below the center position. Put high energy into the elbow bend to cause the racquet head to accelerate at contact and pass up over the shoulder.

Rotate to take the racquet back, wrist cocked and passive hand supporting the racquet. Bend knees to lower racquet and body together with your hands close to your thighs. Thrust forward and up off the back foot with the uncoiling of your body rotating your racquet to almost contact position. Then accelerate arm ahead of the shoulder.

Do not change your weight back onto the front foot until the thrust off the back foot initiates the swing causing hip then shoulder rotation. Delay the arm release and accelerate through the ball at contact. On the backhand the racquet is anchored by the forward shoulder so the ball is struck forward of the forehand position.

Bounce in the ready position and start back as the ball strikes surface in front. Again be sure to fully rotate with racquet further back than forehand. Make contact further forward than on the forehand and extend the racquet path towards the target with a forward thrust.

Body rotation is critical, a full hip and shoulder turn on the back swing with the racquet head pointing behind the back. Thrust forward and up off the back foot. Keep the dominant arm quite straight and as the racquet head approaches the contact point, add energy with the accelerating shoulder turn. Finally whip the racquet head into the ball with the dominant arm bending as the racquet passes up to the over the shoulder position.