Really need help with my forehand.?

I was playing tennis a lot last fall, and was really good technique wise. I took a couple months off for basketball and now my forehand technique is horrible. My first lesson was about 2 weeks ago. Everything else is the same and my muscle memory remembers how to hit it. My instructor is telling me to keep my elbow bent, but here is the weird thing. He told me to not drop my racquet on my take back, but I thought you had to get below the ball. We are developing a deep and penetrating rally forehand with some topspin. I can do what he wants at my lessons, but when he's not around I just forget and use the wrong technique. I just want some tips so I can practice and shadow swing enough so my muscle memory remembers it. Does anybody have any tips or video links on forehands. Also if I'm playing at least 3 days a week year-round and 6-7 days a week in the summer can I win my district(the best player in my district is only a 1 star on tennisrecruiting.net). I take 1-2 private lessons a week, 2 clinics a week, and during the summer take 6 clinics a week and play people constantly. I do USTA tournaments and leagues and I also go to the gym often, jump rope, and do long distance running. I also go outside and shadow-swing every part of my game except for my forehand(I'll do that too once i get the technique down) and volley off of a wall. Now I got a little off topic so back to my original question. Anybody have any good tips or links to help my forehand?