Tips

Do

1. Contact the ball in front of your body

2. "Serve and Stay"

3. "Return and Run"

4. "Paddle Up!"

5. Move with your doubles partner side to side. They take a step to the right, you take a step to the right. They take a step left, you take a step left. This is especially important at the NVZ line. Stop when you've reached the middle line.

6. Drill to improve your skills and consistency.

7. Drill to improve your judgment, "Should I volley or let it bounce?" "Should I advance, hold, or retreat?"

8. If your drives are going out, take off pace until they start going in. Then gradually increase pace.

9. If your drops are dropping short, start missing long and then gradually dial it back. Most 3.0-4.0 players don't have a good roll volley so even if you miss a drop long, they can't hit a winner off of it.

10. "Head high, let if fly!" So at the NVZ line, if a drive is above your shoulders, let it go out, don't hit it.

11. If you have arm pain, get diagnosed by your doctor. Ask for a prescription for physical therapy. Record video of your PT doing all of your assigned exercises and stretches. Follow their directions for frequency and reps.
    RICE: Rest, Ice, Compression, Elevation. Use ice packs after you play for 20 minutes on and then 20 minutes off and reapply as needed for pain. Use paper towels or a thin cloth between the ice pack and your skin. I use these ice packs for my wrist, and a larger one for my knees.  Reusable ice packs are the best way to reduce pain and inflammation!
    I also use a Rolflex Arm & Leg Massager from Amazon. I know it looks odd, but it really works! Costco also sells the Sharper Image Massager, a large one and a compact model. The smaller one is great for portability and uses USB C, but the larger one is so much more powerful. These massagers are often discounted $20 or more.

12. One way to improve is to play one level down with your off hand. So if you are a 4.0 player, play with 3.0 players with your off hand. This will make your footwork sound. This is a great technique since you can then play with a much larger pool of players.

13. If you can't reach a ball with your dominant side backhand, your off side forehand will have 2 feet extra reach. Try it!

14. If your drives are going long, take off pace until they start going in.

Don't

1. Attack balls that are behind or far to the side of you so that you have to reach. If the ball is not in your bubble, don't speed it up.

2. Attack a ball at the NVZ line that is too shallow or too low with a smash directed down. Instead, do a punch volley if high enough, or a roll volley if the ball is at or below the net.

3. Be in a rush to get to the NVZ line. Take your time. It's not a 100m sprint, but more of a 400m race. Take your time and assess whether you should advance, hold, or retreat.