The speed at which the ball is stroked is another important variable the tennis player controls. The power chain 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. If throwing mechanics change, something has broken down. From movement characteristics to its development during the execution of groundstrokes, serves and so forth. Doing NO MORE than 6 reps per exercise is usually ideal. Here’s a refresher - when a muscle (or group of muscles) produces high velocities (speeds), muscle force is low. This is ideal. Lastly, general movements potentiate specific movements - in other words, they augment the power of movements that you’ll encounter during tennis. From this angle, proper tennis form is important since it enables you to hit better. Tennis has been blessed with singular champions who have transformed and transcended the game; power players who have changed the way the game is played, or perceived, or both. Anything else will be counterproductive and may contribute to fatigue. This fact cannot be disputed; we need the ground to push off from to achieve power. The ability to hit with minimal and maximal revolutions on the ball gives you many options within a rally and is the main reason why the baseline game is so dominant in the modern era. "Balance is a key element for any good tennis shot," he explains. The power racket is suitable for players more concerned with adequately getting the ball over the net, rather than with the nuances of advanced tennis like spin and placement. Strength is needed and it plays a very important role.But the main physical qualities needed by tennis players are speed and quickness. That’s partly because of the court coverage that’s required for sustained periods, such as Djokovic and Nadal’s five and a half hour Australian Open final in 2012. Look at the dotted line - generally, max power is achieved when both force and velocity are moderate. There are two heavy weights at each end of the court – think Serena Williams v Maria Sharapova or Rafael Nadal v Novak Djokovic – and it’s a slugfest. The height of the ball moving over the net has changed. Wiki User Answered . Years ago, a player’s intention was to shorten the distance from point A to point B, as it was very hard to get the job done from baseline to baseline – this is why finishing the point off at the net was so prevalent. You need muscle to matter in the modern game. The more flexible your body is, the greater effective range of motion (ROM) it will have. Control rackets, on the other hand, are all about ball control. Specific exercises are often used too early in the programs of junior and elite players. Why Balance & Stability Training Is Important Balance and stability training are training components to improve speed economy and agility. At the same time, there are also some simple steps that can help you build a bigger game. Nobody does that anymore. Weigh up your options Tennis can be played for life because it is a low-impact and non-contact sport. A ball is designed by the rules of tennis to lose 45-47% of the energy that goes into deforming it when it bounces (off the court or strings). Getting it up and over the net – say down the line or cross-court past the net player – was a challenge. If you can only produce power at waist height, what good is that if you play on clay and have to deal with a high backhand? Tennis is a game of strategy, strength, and fast reflexes. Having power generating capabilities within a large bandwidth of angles and planes will provide better transfer to unpredictable scenarios. You can either use high-tech devices - like the PUSH Band (an accelerometer based device that can extract power & velocity metrics from a variety of strength/power movements) - OR, a coach’s eye. In tennis today, however, there’s no real need for the average punter to use anything heavier than what’s on the shelf. 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. 4) This is exactly why the level of intensity of your game is judged more or less with the amount of times you’ve broken, or been broken. Gain Volume Through Added SetsNeed a greater stimulus? 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). Explosive strength, in my opinion (no clear consensus via research) is the most important physical quality a tennis player can possess. The distance between point A and B when finishing the point has changed in today’s game –slugging several ground strokes in to the corners to force a short ball (which is typically put away), is most common. Some research suggests that an unloaded jump squat produces the highest power outputs while others have shown loaded jumps (~30% added load on an individual) as being optimal. It is a global sport. Typically, that’s tension. Later, I’ll provide a video example of an athlete using a med ball that’s just too heavy. These days, players can take huge cuts at the ball, so the ball is faster off the racquet. Over the past couple of decades, there has been a real shift from serve-volley tennis to baseline tennis. And if you’re the one cracking the whip, you need to have a rhythm to it. There are countless others that can be used effectively to increase max power output. From the ground up 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. It will give you a nice platform for your tennis journey. It's not simply a matter of hitting the ball with the racket, but which spot on the racket is used to hit the ball. 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. It’s not easy but experienced coaches can see whether a med ball, for example, is too light or too heavy for an athlete. Its width is 27 feet (8.23 m… 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. You can’t necessarily afford to carry the massive bulk you once could. In other words, your legs. Ryan Harrison has described his relationship with Donald Young as almost irreparable after... More, Roberta Vinci appeared on Italian TV and was put to the test - were the grunts she was hea... More, The greatest champions, goes the old adage, are those who leave their sport better than th... More, Tennis is a funny old game. 2) Over the years, he’s found that general movements have recovery benefits - this has something to do with lymphatic drainage (a topic I’m not yet too familiar with). String is the main reason. The ability to pass is far easier than before. Explosive strength is generally trained using lighter resistances (barbell jump squats, power snatch/clean etc.) A real secret to speed and power is relaxed muscles. Children, teens, parents, grandparents and great grandparents play. In tennis, an athlete needs to serve a ball with as much velocity as possible, react to an opponent's serve, and return it with the same amount or more velocity. Don’t Rush, RESTTake a few seconds between reps and take sufficient time between exercises. Play Better Tennis With Proper Placement Not More Power Tennismindgame.com would like to thank Scott Baker from Tennis4You.com for this excellent article regarding developing your strokes and of course tennis strategy. You can hit … Just take caution, don’t perform more than 1-2 sets and make sure the rep ranges aren't fatiguing. It is much easier to develop power after you have developed placement as opposed to developing placement after you have developed power. As soon as there’s stiffness, there’s an inability to displace the racquet as far as needed. Many tennis matches can exceed three hours in length and require frequent repetitions hitting groundstrokes and serves and running the court. If you’re trying to bazooka the ball and hit it out three times in a row, then it’s not going to be very enjoyable for an opponent or your friend. First, general med ball exercises are usually multi-joint and therefore have a high coordinative demand. General exercises are those that any athlete, training for any sport would benefit from, while specific exercises, may have a more direct transfer to the sport in question. Although the mechanisms for this are not fully understood, many elite coaches believe this is due to both neuromuscular and hormonal factors. Look at form & the resultant velocity of the throw. The arm action in serving is on the low-force high-velocity end of the spectrum while the first step in tennis is more on the high-force low-velocity end. Power is important because it's harder for ur opponent to get the ball; u give them less time to react, reach the ball and to position for their groundstroke. Tougher tools To withstand this force you need both upper and lower body strength. Power and the social player And we’re not talking gentle taps. At the same time, accuracy and a sustained ability to slug a ball from corner to corner needs to be extremely good. Tennis players tend to be on this never-ending quest to hit their strokes with more power, yet they often forget that more power means more risk. Even if you were a boxer, it was more about using the jab to set the opponent up for the swinging hook. 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’. Simple steps for power Tennis is played on a flat rectangular surface, usually grass, clay, or a hard court of concrete and/or asphalt. While that makes it sound like an endurance sport relying primarily on the aerobic energy system, maximal – or anaerobic – energy production is required at many points during a game. In other words, max power development depends on a number of factors, including exercise selection, the implement used and the individual. Here are 2 Futures players that I work with doing a MB Side Throw exercise. For a long time, I thought that keeping both feet on the floor was very important for hitting consistent groundstrokes. You quickly realized that there is more to tennis than just fancy technique. Timing. Partner Throws Add Another DimensionWhen performing side throws with a partner, there is a greater demand eccentrically (i.e. With juniors, this may even mean using different types of balls that aren’t necessarily weighted. 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. But achieving power through physicality doesn’t automatically mean bulk. There are basically 2 ways to determine an athlete's so called 'optimal' max power range. In tennis, the winner is the athlete who can move and hit more powerfully and explosively. Proper tennis technique allows you to hit the ball faster, with more control and less effort. However, research is mixed on this topic. Consider that elastic band effect, players like Djokovic hitting the ball at ridiculous speeds in the splits position. Beginners need something light but enough plow through so they can hit the ball with some power, even if they lack in that category. Slightly heavier. There’s a different requirement in the game these days. 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. And on the other side of the spectrum, when muscle produces high forces, velocity is low (figure below). You need muscle to matter in the modern game. Use Appropriate Loads This is the most important component. We saw earlier that explosive … The player that can do this in the most efficient manner will be the player that has the overall athletic advantage in the match. Furthermore, a 6-week training study by Genevois et al (2013) saw an 11% increase in forehand speed from pre to post. Kerry Zavagnin, who plays for the Kansas City Wizards and US National Team, has benefitted from Williams Soccer training. What we’re more concerned with is MAXIMUM POWER - this is the quality that helps when exploding into a big forehand or going for an all out first serve. Overall, this is more demanding than simply throwing against a wall. Players tend to become too focused on stroke technique and look for explanations of inconsistent play in technical flaws of the stroke. Using the legs requires high levels of coordination – try using some of the tips below that don’t involve the legs before moving on to the lower half of your body. Lets talk about why. There’s been a transition from yesterday’s era when tennis was all about artistry, comprising a lot of stroke play with continental grips. Power isn’t always everything though. Some of them play all sorts of shots with sometimes awkward, sometimes funny movements and yet they win matches. 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. Tennis is a life time sport. So how do you win a point considering that the distance between hitting point A and hitting point B is so much greater? After all, we derive most of our power from the ground. The game, once upon a time, was more artistry. 1) He explained that if an athlete has difficulty with general movements, you cannot progress to more specific ones. As a result, I thought both feet on the ground would provide more power when hitting. Reasons why Speed, Strength and Power is important for the game of soccer. Notice that the player on the far right has more difficulties compared to the player on the left. No matter what shot it is – the serve, forehand or backhand – you’re trying to create a position for your legs to drive from. Here are some suggestions to add power to your game: First, grab a basket of balls, have a friend feed some balls to you and you do the same for them. Why Tennis? Comparing tennis today to the game of the past is like comparing a boxer and fencer. "Balance is a key element for any good tennis shot," he explains. Once you’ve determined that a player has the prerequisite power output, adding movements like the ones below could have profound benefits on serve & groundstroke speed. Tennis players should include a variety of movements into their programs. The components of tennis required are aerobic fitness, flexibilty, strength and power, speed, agility and low body fat. 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. It only makes you a good hitter of the tennis ball. Point to point I’ve seen many players (and I’ve been victim to this in the past) using med balls that are just too heavy. 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. Once you’ve created that elastic band effect in your serve, you need to keep it flowing. A drill for hitting with spin is to try and hit the ball as hard as you can whilst keeping it inside the service line. 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. There’s a fine balance in the power game between enough strength to be able to create the weight of shot that you need to hurt people with but you also need the physicality to have an almost gymnastic-style ability at end range. Starting with the serve Like I said, keep it free-flowing. In other words, once you develop placement your power will follow. The ability of modern players is that they not only hit the ball heavy but they can also hit it with a lot of pace and they can hit it flat. That’s unbelievably heavy. With the return of serve featuring more dominantly in today’s game – keeping the opponent from attacking the serve is critical to preventing one of the modern weapons from surfacing. Note that the lesser the player, the harder it is to incorporate legs in the swing, especially the serve. As a single-hander, you have to adapt your grip as the ball is approaching. Creating a rotational effect is how you create racquet head speed – and that’s the generation of power in simple terms. You’d never see athletes in the past, such as Boris Becker, being able to do that. See Answer. It’s absolute full-blooded hooks, a swing to the face. Add These Movements to Your Warm-upFor potentiation purposes, these exercises may help improve power during matchplay. It is important to train agility in the same manner that any other skill would be trained. Tennis is a sport where hand-eye coordination is important so that your hand and the other parts of your body quickly react to do the right moves. If you create tension in a whip, that whip is not going to travel as fast. The flexibility tests should be specific to the actions of tennis. To be able to hit winners and finish points early. when catching the ball). You will get stronger on the court, your strokes will be more fluid and your confidence will build. They have shaped tennis through their deeds, their example, their behaviour (for better or worse), their playing and personal styles and their character. A player must absorb the force efficiently and quickly use a reactive/elastic stretch to project the ball back towards their partner. Get a grip 13 14 15. The results - 1-arm MB forehand throws were significantly correlated with higher forehand speeds in elite players. We’re not able to use the speed component of the force-velocity curve, which limits power output - the goal of this type of training. 2009-11-01 12:27:16. Success in the game largely comes down to how the racket is wielded. remember this concept from a previous post. Take the time to research his site with excellent articles on tennis … You’ll definitely be limited in the amount of power you can produce from that position. All the best servers hit the ball with immense power. ROM is King. As artistry evolves so too do players hard-hitting weapons. Now players hit the ball flatter (but not as flat as when we played with wood and on grass). It’s the speed from which the whip moves up and down that’s going to make it crack. Scott Draper explains the place of power and some ways you can achieve it. If you let gravity work, there’s an absence of tension. Greater ball speeds place more pressure on an opponent by decreasing the time needed to get to and prepare for the shot. A single-hander, you need to create the feeling of hitting with is! We 'll briefly outline max power for tennis hour-long game of soccer 2012 February 21, 2012 February 21 2012! Couple of decades, there are countless others that can do this the. 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