From this angle, proper tennis form is important since it enables you to hit better. With juniors, this may even mean using different types of balls that aren’t necessarily weighted. A real secret to speed and power is relaxed muscles. You’d never see athletes in the past, such as Boris Becker, being able to do that. Add These Movements to Your Warm-upFor potentiation purposes, these exercises may help improve power during matchplay. Coordination In Tennis … For this reason, along with potential injury risk, throws should be monitored and used with caution. Get a grip Research on the topic agrees. The serve has obviously always been the most important shot in tennis, given that it’s the one time when you have full control over what you’re going to execute and it’s also the easiest time to get a free point in a rally (especially in the men’s game). Achieving those objectives can be a complex process requiring many hours fine-tuning technique with a qualified coach. In order to paint a clearer picture of this max power topic we should quickly review the science. When you’re running at a steady sub-max pace, you’re still producing power - but I don’t think that’s the power a tennis player is … That’s unbelievably heavy. Initiating your legs start a kinetic chain, from which your technique basically unravels. Anything else will be counterproductive and may contribute to fatigue. Being angular generally requires more strength too, which is why you see most women play with a linear attack on their ground strokes. Power: a ball that has no spin on it, is the most effective and fastest way of getting the ball to travel from point A to point B. The physicality, the speed and the movement are almost incomprehensible. This isn’t surprising as using 1 arm is more specific to tennis - and science has proven that specificity is important - this is based on the SAID (specific adaptation to imposed demands) principle. Tennis is a life time sport. Timing. Flexibility: The sit and reach test can be done for lower back and hamstring flexibility. if power not then not good game play. This is ideal. If you’re just going through the motions OR performing too many reps OR performing reps very quickly (one after the other) this is not developing max power but rather working on power endurance. At beginner and intermediate level then surely the enjoyment in the game is to have a rally, especially if you’re hitting with a mate. 3) Movements that recruit type 2 muscles fibers increase testosterone - this hormone is associated with improvement benefits across the board (increased strength, concentration, alertness and so on). Some of them play all sorts of shots with sometimes awkward, sometimes funny movements and yet they win matches. You start the point with a serve half the time. See Answer. Point to point You will get stronger on the court, your strokes will be more fluid and your confidence will build. They forget that one of the main reasons for missing strokes is playing too fast. It is a racquet that is the jack of all trades. The speed at which the ball is stroked is another important variable the tennis player controls. Agility Training For Tennis A racquet sport training programme has to meet the demands of an all-round physically challenging sport. Weigh up your options Many tennis matches can exceed three hours in length and require frequent repetitions hitting groundstrokes and serves and running the court. "Ideally you want your upper body to remain rather straight, your head very still, and then you rotate around this axis which does not move." These changes don’t mean that you shouldn’t be looking for ways to come in or serve volley, but there is a need to be more discerning when making that choice. Power isn’t always everything though. Racquets and strings have taken tennis to a new place. To achieve both requires massive cuts at the ball. The aim is to feel light, fast and explosive. While a player with a one-hand backhand would benefit more from a 1-handed throw (think MB 1-arm snatch above but changing the angle of projection). The more flexible your body is, the greater effective range of motion (ROM) it will have. Its width is 27 feet (8.23 m… Each player uses a strung racket to strike a hollow rubber ball covered with felt (most of the time colored Optic Yellow.) To be able to serve fast, you need solid throwing mechanics. In tennis, the winner is the athlete who can move and hit more powerfully and explosively. If you’ve got an absence of tension and you set your body in a way that creates that elasticity, you’ll generate maximum power. At first glance it may seem like the main purpose of achieving better flexibility would be to prevent injury, and surely that’s a very important part of it. Backhand benefits String is the main reason. Add strength training to your arsenal. Thus, including strength training in your off-court workout is a smart move. Tennis can be played for life because it is a low-impact and non-contact sport. Don’t have tension in your upper body (only a strong core) – the arms come along for the ride, Practice hitting with different speeds/spins/ trajectories to see where your balance point is between hitting it hard and hitting it in. Nobody does that anymore. Tennis players should include a variety of movements into their programs. The important thing to realize is that tennis balls lose more energy than tennis strings. Slightly heavier. The court is 78 feet (23.77 m) long. Greater ball speeds place more pressure on an opponent by decreasing the time needed to get to and prepare for the shot. When it comes to power, recall that it's a function of both force and velocity: To achieve max power, we must then find the right blend of force and velocity (graph below) - too much of either and we’re not optimizing power. For example, a study by Genevois et al (2014) compared a 1-arm MB forehand throw versus a 2-arm MB forehand throw. Keep in mind that tennis shots are unpredictable, chaotic and almost never the same as the ones that came before them. They can be on the dead run, and you’ll see players nearly doing the splits and creating incredible power from the back of the court. And we’re not talking gentle taps. Specific exercises are often used too early in the programs of junior and elite players. You can actually make the ball travel out of your hand at speed. We'll also provide video examples of a number of general & specific exercises for the development of max power in tennis and to conclude, a general framework will be outlined so that coaches and players can program/implement med ball exercises into their training regimes. Overall, this is more demanding than simply throwing against a wall. The flexibility tests should be specific to the actions of tennis. This is just to create the feeling of hitting with spin, as hitting with depth is important from a tactical perspective. Rafael Nadal’s racquet is at the lower end of the 300 gram mark; Mark Philippoussis and Pete Sampras used to go for 400 grams. The player on the left is more efficient and coordinated with his throw - you can see his lower body loading first and then releasing this energy into the throw. This is critical for a number of reasons. However, research is mixed on this topic. Why Balance & Stability Training Is Important Balance and stability training are training components to improve speed economy and agility. There are less single-handed backhanders in the game than ever before, which lends itself to having a greater ability to dominate on the return of serve. Doing NO MORE than 6 reps per exercise is usually ideal. Let’s briefly explore both types of movements and provide examples. Once you’ve created that elastic band effect in your serve, you need to keep it flowing. Likewise, if a player has a 2 handed backhand, then using 2 hands to throw a med ball would be more realistic and would theoretically have a better transfer to performance. Tennis is a game of strategy, strength, and fast reflexes. Throwing med balls from a variety of angles and in a variety of directions will help cover more variability with respect to power production. Don’t Rush, RESTTake a few seconds between reps and take sufficient time between exercises. National Academy of Sports Medicine. These days, players can take huge cuts at the ball, so the ball is faster off the racquet. The more spin on the ball, the slower the ball travels through the air. As soon as there’s stiffness, there’s an inability to displace the racquet as far as needed. The weight was 3kg - which perhaps gives you an idea of what to use with your player(s). "Ideally you want your upper body to remain rather straight, your head very still, and then you rotate around this axis which does not move." The fitness test batteries assist in examining tennis players’ capabilities for performance at different levels in the laboratory as well as in the field, in the junior or elite level. June 12, 2012: Nike Tennis Camps sits down with Jay Lapidus, former head men's tennis coach at Duke University to discuss the importance of balance while hitting the ball. This results in a split-second pause between the legs extending (which adds power and lift to your stroke) and the actual moment of hitting the ball. As a double-hander, you start with both backhand and forehand grips ready. These variables, along with others described in this post, are what matter. Ball speed also limits the opponent’s options and makes it more difficult for him or her to produce the shot. Whether you’re a beginner, a social-level player or more advanced, it’s natural to crave a more powerful serve or a bigger forehand. It’s impressive watching the pros absolutely roasting the ball and natural that you’d want to do it too. Beginners need something light but enough plow through so they can hit the ball with some power, even if they lack in that category. Notice that the player on the far right has more difficulties compared to the player on the left. You’ll definitely be limited in the amount of power you can produce from that position. He's unable to coordinate the throw effectively, forcing him to 'muscle' the throw. Simple steps for power "Balance is a key element for any good tennis shot," he explains. The ball is fast off the racquet and jumps off the court at the other end – this is what’s known as today’s ‘heavy ball’. The key to serving at 100mph plus is to transfer all the power you can create in your body into racquet head speed and then into the ball. In other words, once you develop placement your power will follow. If you can throw well and you can replicate those mechanics with a racquet in your hand, then you’re naturally creating racquet head speed. Like I said, keep it free-flowing. When we talk about the power game, there is no question that it’s incredibly difficult. It is much easier to develop power after you have developed placement as opposed to developing placement after you have developed power. Photo: Getty Images. Performing power exercises the day before (or even the day of) competition, can have tremendous performance enhancing benefits because of hormonal factors. There’s a different requirement in the game these days. When it comes to training max power for tennis players, we have 2 basic options - general exercises and specific exercises. Just take caution, don’t perform more than 1-2 sets and make sure the rep ranges aren't fatiguing. In many cases, the only way is through changing your physicality. Wiki User Answered . The other weapon of choice today from this part of the court is the drive volley. Proper tennis technique allows you to hit the ball faster, with more control and less effort. The origins of the game can be traced to a 12th–13th-century French handball game called jeu de paume (“game of the palm”), from which was derived a complex indoor racket-and-ball game: real tennis. Second, because more musculature is generally involved, these exercises require greater recruitment and activation of type 2 muscle fibers - those that are linked to explosive actions. But power in and of itself simply means the rate at which work is performed. But keep in mind that hitting the ball better does not necessarily make you a good player. These cues will provide a good sense of whether the load is appropriate or not. It is now played on a variety of surfaces. Think of cracking a whip. All of the above points also apply to your ground strokes – the forehand especially. I’ve seen many players (and I’ve been victim to this in the past) using med balls that are just too heavy. Elements of power Use Appropriate Loads This is the most important component. Body shapes in the men’s game are a lot leaner – as Djokovic, Andy Murray, Nadal and Federer all demonstrate at the top of the game. Or at least get the right grip. Lets talk about why. “Increasing your muscle power is useless if you can’t get your body to hit all at once.” In all … Top Answer. If you create tension in a whip, that whip is not going to travel as fast. It transitioned to more multi-segmented forehands, or the modern forehands when grips started to move further around, giving players the ability to hit with a lot more spin. If you let gravity work, there’s an absence of tension. You can really take some cuts at the ball and be offensive off the return. Insufficient training will lead to a player’s inability to return the ball on the opponent’s court. 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