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Emphasizing a movement-based approach to conditioning, Tennis Anatomy offers over 75 exercises designed to mimic the unique physical demands of the game and train the body as an integrated unit to maximize explosive power.
Each exercise offers step-by-step descriptions and full-color anatomical illustrations highlighting the muscles in action. Exercises for the lower body, core, shoulders, back, chest, arms, and wrists—along with information on proper acceleration and deceleration mechanics, rotational strengthening, and lateral movement skills—will help you cover the court with strength and efficiency. Illustrations of the active muscles for forehands, backhands, volleys, and serves show you how each exercise is fundamentally linked to tennis performance.
You’ll also find exercises aimed to protect the body from common tennis injuries and tips for proper recovery so you are always ready to ace the competition.
Authors E. Paul Roetert and Mark Kovacs have worked at the highest levels of the United States Tennis Association (USTA) and are experts in tennis training and performance. Their expertise, combined with stunning illustrations, ensures Tennis Anatomy will prepare you to dominate any opponent.
Chapter 2. Movement on the Court
Chapter 3. Lower Body
Chapter 4. Core and Torso
Chapter 5. Rotational Strengthening
Chapter 6. Shoulders
Chapter 7. Back
Chapter 8. Chest
Chapter 9. Arms and Wrists
Chapter 10. Recovery
Chapter 11. Common Tennis Injuries
E. Paul Roetert, PhD, is the director of education and strategic engagement for the Sport Science Institute of the National Collegiate Athletic Association (NCAA). Among other roles, he previously served as the chief executive officer of the Society of Health and Physical Educators (SHAPE America), managing director of the player development program of the United States Tennis Association (USTA), and tournament director for the U.S. Open Junior Tennis Championships.
Roetert has been a regular speaker across the globe and has published extensively in the fields of tennis, coaching education, and sport science, including five books, more than 25 book chapters, and well over 100 articles. He is an honorary professional of the Professional Tennis Registry (PTR), achieved master professional status with the United States Professional Tennis Association (USPTA) in 2005, and has been a frequent contributor to the coaching education program of the International Tennis Federation (ITF). In addition, he was the 2002 recipient of the International Tennis Hall of Fame Educational Merit Award for outstanding service to the game of tennis and received the 2017 Coach Development Legacy Award from the United States Center for Coaching Excellence. Roetert is a fellow of the American College of Sports Medicine and holds a doctorate in biomechanics from the University of Connecticut.
Mark Kovacs, PhD, CSCS,*D, is a human performance expert who combines his academic, scientific, and training backgrounds in the fields of fitness, health, wellness, nutrition, sports, and performance. He is the chief executive officer of the Kovacs Institute, a science-based institute focused on optimizing human performance, and the executive director of the International Tennis Performance Association. He was formerly the director of the Gatorade Sport Science Institute and an executive in research and innovation with Pepsico.
Kovacs was as an All-American and NCAA champion tennis athlete and directed the sport science, strength and conditioning, and coaching education departments for the United States Tennis Association. He has been involved in elite-level tennis for more than 20 years and provided services to dozens of high-performing companies, teams, and leagues, including U.S. Soccer, the Association of Tennis Professionals (ATP), Women’s Tennis Association (WTA), and the International Tennis Federation (ITF). He is a fellow of the American College of Sports Medicine and was the 2011 recipient of the Educational Merit Award from the International Tennis Hall of Fame. Kovacs received a doctorate in exercise physiology from the University of Alabama.
"Tennis Anatomy provides many practical applications of exercises designed to enhance the strength, conditioning, and level of play for everyone. Roetert and Kovacs use their years of vast experience to enhance the reader's understanding of not only what works, but why it works—and how to utilize this knowledge to improve health, well-being, and your level of play. A must-read for all!”
—Paul Annacone, Former Coach of Roger Federer and Pete Sampras
“Tennis Anatomy contains very practical and well-organized training information featuring tennis-specific exercises for the whole body. The high-quality anatomical drawings make this a must-have resource for coaches and players of all levels.”
—Miguel Crespo, PhD, Head of Participation and Coaching for the International Tennis Federation
Overhead rotational medicine ball slam
Stand with your feet shoulder-width apart. Hold a medicine ball (start with a 4- to 6-pound [2 to 3 kg] medicine ball), and keep the core tight and stable.
Execution
- Stand with your feet shoulder-width apart. Hold a medicine ball (start with a 4- to 6-pound [2 to 3 kg] medicine ball), and keep the core tight and stable.
- Keeping an upright posture, raise the medicine ball above your head with straight arms.
- Using an explosive movement, turn the hips to the right, and throw the ball down into the ground approximately 1 to 2 feet away from your right foot. Make sure to use a full triple-extension (ankle, knee, and hip) movement before throwing the ball into the ground.
- Pick up the ball, return to the starting position, and repeat the movement to the left side.
- Repeat for the appropriate number of repetitions.
Muscles Involved
Primary: Gluteus maximus, gluteus medius, rectus femoris, vastus intermedius, vastus lateralis, latissimus dorsi, gastrocnemius, soleus
Secondary: Rectus abdominis, transversus abdominis, serratus anterior, triceps brachii
TENNIS FOCUS
The overhead medicine ball slam movement is valuable for tennis because of its rotational nature and the shifting of the center of mass to above your head and then explosively shifting the weight downward. This movement is specifically applicable to high groundstrokes (forehand and backhand) as well as for power production for the serve and overhead. The improvement in power production is an important aspect of tennis-specific training, and the rotational and overhead movement is a way to incorporate multiple aspects of training in a single exercise. The movement outlined here (just like quality tennis strokes) requires good balance, control over the center of gravity, and proper posture.
Post-match or post-training recovery techniques and modalities
In addition to proactive approaches, many recovery techniques are somewhat reactionary to the imposed demands of the activity (training or competition).
In addition to proactive approaches, many recovery techniques are somewhat reactionary to the imposed demands of the activity (training or competition). A variety of modalities are used and recommended. Some modalities have extensive research support. Others have minimal scientific support but reportedly make athletes feel better. Many aspects of recovery relate to the type of fatigue (neural versus cellular, for example), and different techniques can be used to help in both physiological and perceived recovery. Many top professional, collegiate, junior, and adult tennis players currently use the following modalities to assist in the recovery process.
Myofascial Release
A growing field of modalities are based around the concept of myofascial release, which improves muscle immobility and pain by relaxing contracted muscles, increasing blood and (possibly) lymphatic circulation, and stimulating the stretch reflex in muscles. The most common techniques use a foam roller (see exercises at the end of the chapter) or massage stick. Many other techniques also focus on relieving tension and tight spots throughout the various muscles of the body.
Electrical Muscle Stimulation (EMS)
Active recovery has been shown to be one of the most beneficial recovery techniques available. However, riding a bike or going for a slow jog after a three- or four-hour tennis match may be challenging. The use of appropriate EMS devices allows non-fatiguing muscle contractions, which can be performed for hours, to allow consistent blood flow. This helps to move deoxygenated blood from the focused-on muscle groups and replace it with oxygenated blood. The more oxygenated blood to the area, the better the recovery process.
Stretching
Stretching is both a recovery and a performance technique. After tennis play, range of motion is reduced because of the fatigue and deceleration requirements during strokes and movement. It is important to stretch after play to return range of motion to preexercise levels. Over time, stretching also helps to improve overall range of motion and create greater performance benefits.
Cryotherapy
Cooling techniques (e.g., ice baths and cooling packs) have been around for many decades. However, limited research exists to support the use of cryotherapy for general recovery beyond the analgesic response. Many athletes perceive a benefit from losing feeling in the area for a certain amount of time after application. It should be noted that recent studies have shown that consistent cooling of muscle has a long-term negative effect on muscle strength. Therefore, we recommended that you limit the scope of when and how cooling techniques are used if the goal is to improve strength and power over time.
Other Techniques
Many other devices and manual therapies and tools are used to help improve blood flow and tissue quality and provide psychological relaxation. Although research on many of these other techniques is either nonexistent or limited, many of them are still used based on perceived benefit, word of mouth, or other reasons. Therefore, these techniques may have limited use. Examples of these methods include hyperbaric chambers and altitude tents.
The anatomy of a successful serve
The serve is one of the most important shots in tennis. Each player starts half the points with a serve, for which he has time to prepare.
Serves and Overheads
The serve is one of the most important shots in tennis. Each player starts half the points with a serve, for which he has time to prepare. The serve has become a true weapon in the game because it can dictate much of what happens in the ensuing point. Since the swing pattern of the overhead is quite similar to that of the serve, we are including it in this section as well.
From a strategy and tactics perspective, the main keys to a successful serve are pace, spin, and placement. The best servers combine all three components. Of course, physical preparation to develop strength, power, flexibility, and coordination determines the quality of these three components.
A good serve has gained in importance over the past few decades because of equipment improvements as well as training techniques in professional tennis. Statistics from the U.S. Open Tennis Championships show that for both the men's and women's events, many of the top-ranked players also have the highest service speeds. You also can make the serve a true weapon by preparing your body for the rigors of serving at a high level for an entire match.
In the modern game, we see two types of serves: the foot-up serve (figure 1.9) and the foot-back serve (figure 1.10). Either serve is acceptable. Typically, the player chooses which serve to use based on personal preference and style. In the foot-up serve, the rear foot typically starts in the same position as for the foot-back serve. However, during the toss and backswing, the back foot slides up to join the front foot. This allows for more forward weight transfer as well as the ability to open up the hips easier during the forward swing. The foot-back position allows for a slightly more balanced position and possibly more upward (vertical) force production.
Figure 1.9 Foot-up serve: (a) loading; (b) acceleration; (c) follow-through.
Figure 1.10 Foot-back serve: (a) loading; (b) acceleration; (c) follow-through.
The execution of the serve or overhead has three major phases: loading, acceleration, and follow-through. During the loading (or preparation) phase, you are storing energy. The acceleration phase is when you release the energy through the end of ball contact. The last phase, the follow-through (or deceleration) phase, requires great eccentric strength to help control the deceleration of the upper and lower body.
Overhead rotational medicine ball slam
Stand with your feet shoulder-width apart. Hold a medicine ball (start with a 4- to 6-pound [2 to 3 kg] medicine ball), and keep the core tight and stable.
Execution
- Stand with your feet shoulder-width apart. Hold a medicine ball (start with a 4- to 6-pound [2 to 3 kg] medicine ball), and keep the core tight and stable.
- Keeping an upright posture, raise the medicine ball above your head with straight arms.
- Using an explosive movement, turn the hips to the right, and throw the ball down into the ground approximately 1 to 2 feet away from your right foot. Make sure to use a full triple-extension (ankle, knee, and hip) movement before throwing the ball into the ground.
- Pick up the ball, return to the starting position, and repeat the movement to the left side.
- Repeat for the appropriate number of repetitions.
Muscles Involved
Primary: Gluteus maximus, gluteus medius, rectus femoris, vastus intermedius, vastus lateralis, latissimus dorsi, gastrocnemius, soleus
Secondary: Rectus abdominis, transversus abdominis, serratus anterior, triceps brachii
TENNIS FOCUS
The overhead medicine ball slam movement is valuable for tennis because of its rotational nature and the shifting of the center of mass to above your head and then explosively shifting the weight downward. This movement is specifically applicable to high groundstrokes (forehand and backhand) as well as for power production for the serve and overhead. The improvement in power production is an important aspect of tennis-specific training, and the rotational and overhead movement is a way to incorporate multiple aspects of training in a single exercise. The movement outlined here (just like quality tennis strokes) requires good balance, control over the center of gravity, and proper posture.
Post-match or post-training recovery techniques and modalities
In addition to proactive approaches, many recovery techniques are somewhat reactionary to the imposed demands of the activity (training or competition).
In addition to proactive approaches, many recovery techniques are somewhat reactionary to the imposed demands of the activity (training or competition). A variety of modalities are used and recommended. Some modalities have extensive research support. Others have minimal scientific support but reportedly make athletes feel better. Many aspects of recovery relate to the type of fatigue (neural versus cellular, for example), and different techniques can be used to help in both physiological and perceived recovery. Many top professional, collegiate, junior, and adult tennis players currently use the following modalities to assist in the recovery process.
Myofascial Release
A growing field of modalities are based around the concept of myofascial release, which improves muscle immobility and pain by relaxing contracted muscles, increasing blood and (possibly) lymphatic circulation, and stimulating the stretch reflex in muscles. The most common techniques use a foam roller (see exercises at the end of the chapter) or massage stick. Many other techniques also focus on relieving tension and tight spots throughout the various muscles of the body.
Electrical Muscle Stimulation (EMS)
Active recovery has been shown to be one of the most beneficial recovery techniques available. However, riding a bike or going for a slow jog after a three- or four-hour tennis match may be challenging. The use of appropriate EMS devices allows non-fatiguing muscle contractions, which can be performed for hours, to allow consistent blood flow. This helps to move deoxygenated blood from the focused-on muscle groups and replace it with oxygenated blood. The more oxygenated blood to the area, the better the recovery process.
Stretching
Stretching is both a recovery and a performance technique. After tennis play, range of motion is reduced because of the fatigue and deceleration requirements during strokes and movement. It is important to stretch after play to return range of motion to preexercise levels. Over time, stretching also helps to improve overall range of motion and create greater performance benefits.
Cryotherapy
Cooling techniques (e.g., ice baths and cooling packs) have been around for many decades. However, limited research exists to support the use of cryotherapy for general recovery beyond the analgesic response. Many athletes perceive a benefit from losing feeling in the area for a certain amount of time after application. It should be noted that recent studies have shown that consistent cooling of muscle has a long-term negative effect on muscle strength. Therefore, we recommended that you limit the scope of when and how cooling techniques are used if the goal is to improve strength and power over time.
Other Techniques
Many other devices and manual therapies and tools are used to help improve blood flow and tissue quality and provide psychological relaxation. Although research on many of these other techniques is either nonexistent or limited, many of them are still used based on perceived benefit, word of mouth, or other reasons. Therefore, these techniques may have limited use. Examples of these methods include hyperbaric chambers and altitude tents.
The anatomy of a successful serve
The serve is one of the most important shots in tennis. Each player starts half the points with a serve, for which he has time to prepare.
Serves and Overheads
The serve is one of the most important shots in tennis. Each player starts half the points with a serve, for which he has time to prepare. The serve has become a true weapon in the game because it can dictate much of what happens in the ensuing point. Since the swing pattern of the overhead is quite similar to that of the serve, we are including it in this section as well.
From a strategy and tactics perspective, the main keys to a successful serve are pace, spin, and placement. The best servers combine all three components. Of course, physical preparation to develop strength, power, flexibility, and coordination determines the quality of these three components.
A good serve has gained in importance over the past few decades because of equipment improvements as well as training techniques in professional tennis. Statistics from the U.S. Open Tennis Championships show that for both the men's and women's events, many of the top-ranked players also have the highest service speeds. You also can make the serve a true weapon by preparing your body for the rigors of serving at a high level for an entire match.
In the modern game, we see two types of serves: the foot-up serve (figure 1.9) and the foot-back serve (figure 1.10). Either serve is acceptable. Typically, the player chooses which serve to use based on personal preference and style. In the foot-up serve, the rear foot typically starts in the same position as for the foot-back serve. However, during the toss and backswing, the back foot slides up to join the front foot. This allows for more forward weight transfer as well as the ability to open up the hips easier during the forward swing. The foot-back position allows for a slightly more balanced position and possibly more upward (vertical) force production.
Figure 1.9 Foot-up serve: (a) loading; (b) acceleration; (c) follow-through.
Figure 1.10 Foot-back serve: (a) loading; (b) acceleration; (c) follow-through.
The execution of the serve or overhead has three major phases: loading, acceleration, and follow-through. During the loading (or preparation) phase, you are storing energy. The acceleration phase is when you release the energy through the end of ball contact. The last phase, the follow-through (or deceleration) phase, requires great eccentric strength to help control the deceleration of the upper and lower body.
Overhead rotational medicine ball slam
Stand with your feet shoulder-width apart. Hold a medicine ball (start with a 4- to 6-pound [2 to 3 kg] medicine ball), and keep the core tight and stable.
Execution
- Stand with your feet shoulder-width apart. Hold a medicine ball (start with a 4- to 6-pound [2 to 3 kg] medicine ball), and keep the core tight and stable.
- Keeping an upright posture, raise the medicine ball above your head with straight arms.
- Using an explosive movement, turn the hips to the right, and throw the ball down into the ground approximately 1 to 2 feet away from your right foot. Make sure to use a full triple-extension (ankle, knee, and hip) movement before throwing the ball into the ground.
- Pick up the ball, return to the starting position, and repeat the movement to the left side.
- Repeat for the appropriate number of repetitions.
Muscles Involved
Primary: Gluteus maximus, gluteus medius, rectus femoris, vastus intermedius, vastus lateralis, latissimus dorsi, gastrocnemius, soleus
Secondary: Rectus abdominis, transversus abdominis, serratus anterior, triceps brachii
TENNIS FOCUS
The overhead medicine ball slam movement is valuable for tennis because of its rotational nature and the shifting of the center of mass to above your head and then explosively shifting the weight downward. This movement is specifically applicable to high groundstrokes (forehand and backhand) as well as for power production for the serve and overhead. The improvement in power production is an important aspect of tennis-specific training, and the rotational and overhead movement is a way to incorporate multiple aspects of training in a single exercise. The movement outlined here (just like quality tennis strokes) requires good balance, control over the center of gravity, and proper posture.
Post-match or post-training recovery techniques and modalities
In addition to proactive approaches, many recovery techniques are somewhat reactionary to the imposed demands of the activity (training or competition).
In addition to proactive approaches, many recovery techniques are somewhat reactionary to the imposed demands of the activity (training or competition). A variety of modalities are used and recommended. Some modalities have extensive research support. Others have minimal scientific support but reportedly make athletes feel better. Many aspects of recovery relate to the type of fatigue (neural versus cellular, for example), and different techniques can be used to help in both physiological and perceived recovery. Many top professional, collegiate, junior, and adult tennis players currently use the following modalities to assist in the recovery process.
Myofascial Release
A growing field of modalities are based around the concept of myofascial release, which improves muscle immobility and pain by relaxing contracted muscles, increasing blood and (possibly) lymphatic circulation, and stimulating the stretch reflex in muscles. The most common techniques use a foam roller (see exercises at the end of the chapter) or massage stick. Many other techniques also focus on relieving tension and tight spots throughout the various muscles of the body.
Electrical Muscle Stimulation (EMS)
Active recovery has been shown to be one of the most beneficial recovery techniques available. However, riding a bike or going for a slow jog after a three- or four-hour tennis match may be challenging. The use of appropriate EMS devices allows non-fatiguing muscle contractions, which can be performed for hours, to allow consistent blood flow. This helps to move deoxygenated blood from the focused-on muscle groups and replace it with oxygenated blood. The more oxygenated blood to the area, the better the recovery process.
Stretching
Stretching is both a recovery and a performance technique. After tennis play, range of motion is reduced because of the fatigue and deceleration requirements during strokes and movement. It is important to stretch after play to return range of motion to preexercise levels. Over time, stretching also helps to improve overall range of motion and create greater performance benefits.
Cryotherapy
Cooling techniques (e.g., ice baths and cooling packs) have been around for many decades. However, limited research exists to support the use of cryotherapy for general recovery beyond the analgesic response. Many athletes perceive a benefit from losing feeling in the area for a certain amount of time after application. It should be noted that recent studies have shown that consistent cooling of muscle has a long-term negative effect on muscle strength. Therefore, we recommended that you limit the scope of when and how cooling techniques are used if the goal is to improve strength and power over time.
Other Techniques
Many other devices and manual therapies and tools are used to help improve blood flow and tissue quality and provide psychological relaxation. Although research on many of these other techniques is either nonexistent or limited, many of them are still used based on perceived benefit, word of mouth, or other reasons. Therefore, these techniques may have limited use. Examples of these methods include hyperbaric chambers and altitude tents.
The anatomy of a successful serve
The serve is one of the most important shots in tennis. Each player starts half the points with a serve, for which he has time to prepare.
Serves and Overheads
The serve is one of the most important shots in tennis. Each player starts half the points with a serve, for which he has time to prepare. The serve has become a true weapon in the game because it can dictate much of what happens in the ensuing point. Since the swing pattern of the overhead is quite similar to that of the serve, we are including it in this section as well.
From a strategy and tactics perspective, the main keys to a successful serve are pace, spin, and placement. The best servers combine all three components. Of course, physical preparation to develop strength, power, flexibility, and coordination determines the quality of these three components.
A good serve has gained in importance over the past few decades because of equipment improvements as well as training techniques in professional tennis. Statistics from the U.S. Open Tennis Championships show that for both the men's and women's events, many of the top-ranked players also have the highest service speeds. You also can make the serve a true weapon by preparing your body for the rigors of serving at a high level for an entire match.
In the modern game, we see two types of serves: the foot-up serve (figure 1.9) and the foot-back serve (figure 1.10). Either serve is acceptable. Typically, the player chooses which serve to use based on personal preference and style. In the foot-up serve, the rear foot typically starts in the same position as for the foot-back serve. However, during the toss and backswing, the back foot slides up to join the front foot. This allows for more forward weight transfer as well as the ability to open up the hips easier during the forward swing. The foot-back position allows for a slightly more balanced position and possibly more upward (vertical) force production.
Figure 1.9 Foot-up serve: (a) loading; (b) acceleration; (c) follow-through.
Figure 1.10 Foot-back serve: (a) loading; (b) acceleration; (c) follow-through.
The execution of the serve or overhead has three major phases: loading, acceleration, and follow-through. During the loading (or preparation) phase, you are storing energy. The acceleration phase is when you release the energy through the end of ball contact. The last phase, the follow-through (or deceleration) phase, requires great eccentric strength to help control the deceleration of the upper and lower body.
Overhead rotational medicine ball slam
Stand with your feet shoulder-width apart. Hold a medicine ball (start with a 4- to 6-pound [2 to 3 kg] medicine ball), and keep the core tight and stable.
Execution
- Stand with your feet shoulder-width apart. Hold a medicine ball (start with a 4- to 6-pound [2 to 3 kg] medicine ball), and keep the core tight and stable.
- Keeping an upright posture, raise the medicine ball above your head with straight arms.
- Using an explosive movement, turn the hips to the right, and throw the ball down into the ground approximately 1 to 2 feet away from your right foot. Make sure to use a full triple-extension (ankle, knee, and hip) movement before throwing the ball into the ground.
- Pick up the ball, return to the starting position, and repeat the movement to the left side.
- Repeat for the appropriate number of repetitions.
Muscles Involved
Primary: Gluteus maximus, gluteus medius, rectus femoris, vastus intermedius, vastus lateralis, latissimus dorsi, gastrocnemius, soleus
Secondary: Rectus abdominis, transversus abdominis, serratus anterior, triceps brachii
TENNIS FOCUS
The overhead medicine ball slam movement is valuable for tennis because of its rotational nature and the shifting of the center of mass to above your head and then explosively shifting the weight downward. This movement is specifically applicable to high groundstrokes (forehand and backhand) as well as for power production for the serve and overhead. The improvement in power production is an important aspect of tennis-specific training, and the rotational and overhead movement is a way to incorporate multiple aspects of training in a single exercise. The movement outlined here (just like quality tennis strokes) requires good balance, control over the center of gravity, and proper posture.
Post-match or post-training recovery techniques and modalities
In addition to proactive approaches, many recovery techniques are somewhat reactionary to the imposed demands of the activity (training or competition).
In addition to proactive approaches, many recovery techniques are somewhat reactionary to the imposed demands of the activity (training or competition). A variety of modalities are used and recommended. Some modalities have extensive research support. Others have minimal scientific support but reportedly make athletes feel better. Many aspects of recovery relate to the type of fatigue (neural versus cellular, for example), and different techniques can be used to help in both physiological and perceived recovery. Many top professional, collegiate, junior, and adult tennis players currently use the following modalities to assist in the recovery process.
Myofascial Release
A growing field of modalities are based around the concept of myofascial release, which improves muscle immobility and pain by relaxing contracted muscles, increasing blood and (possibly) lymphatic circulation, and stimulating the stretch reflex in muscles. The most common techniques use a foam roller (see exercises at the end of the chapter) or massage stick. Many other techniques also focus on relieving tension and tight spots throughout the various muscles of the body.
Electrical Muscle Stimulation (EMS)
Active recovery has been shown to be one of the most beneficial recovery techniques available. However, riding a bike or going for a slow jog after a three- or four-hour tennis match may be challenging. The use of appropriate EMS devices allows non-fatiguing muscle contractions, which can be performed for hours, to allow consistent blood flow. This helps to move deoxygenated blood from the focused-on muscle groups and replace it with oxygenated blood. The more oxygenated blood to the area, the better the recovery process.
Stretching
Stretching is both a recovery and a performance technique. After tennis play, range of motion is reduced because of the fatigue and deceleration requirements during strokes and movement. It is important to stretch after play to return range of motion to preexercise levels. Over time, stretching also helps to improve overall range of motion and create greater performance benefits.
Cryotherapy
Cooling techniques (e.g., ice baths and cooling packs) have been around for many decades. However, limited research exists to support the use of cryotherapy for general recovery beyond the analgesic response. Many athletes perceive a benefit from losing feeling in the area for a certain amount of time after application. It should be noted that recent studies have shown that consistent cooling of muscle has a long-term negative effect on muscle strength. Therefore, we recommended that you limit the scope of when and how cooling techniques are used if the goal is to improve strength and power over time.
Other Techniques
Many other devices and manual therapies and tools are used to help improve blood flow and tissue quality and provide psychological relaxation. Although research on many of these other techniques is either nonexistent or limited, many of them are still used based on perceived benefit, word of mouth, or other reasons. Therefore, these techniques may have limited use. Examples of these methods include hyperbaric chambers and altitude tents.
The anatomy of a successful serve
The serve is one of the most important shots in tennis. Each player starts half the points with a serve, for which he has time to prepare.
Serves and Overheads
The serve is one of the most important shots in tennis. Each player starts half the points with a serve, for which he has time to prepare. The serve has become a true weapon in the game because it can dictate much of what happens in the ensuing point. Since the swing pattern of the overhead is quite similar to that of the serve, we are including it in this section as well.
From a strategy and tactics perspective, the main keys to a successful serve are pace, spin, and placement. The best servers combine all three components. Of course, physical preparation to develop strength, power, flexibility, and coordination determines the quality of these three components.
A good serve has gained in importance over the past few decades because of equipment improvements as well as training techniques in professional tennis. Statistics from the U.S. Open Tennis Championships show that for both the men's and women's events, many of the top-ranked players also have the highest service speeds. You also can make the serve a true weapon by preparing your body for the rigors of serving at a high level for an entire match.
In the modern game, we see two types of serves: the foot-up serve (figure 1.9) and the foot-back serve (figure 1.10). Either serve is acceptable. Typically, the player chooses which serve to use based on personal preference and style. In the foot-up serve, the rear foot typically starts in the same position as for the foot-back serve. However, during the toss and backswing, the back foot slides up to join the front foot. This allows for more forward weight transfer as well as the ability to open up the hips easier during the forward swing. The foot-back position allows for a slightly more balanced position and possibly more upward (vertical) force production.
Figure 1.9 Foot-up serve: (a) loading; (b) acceleration; (c) follow-through.
Figure 1.10 Foot-back serve: (a) loading; (b) acceleration; (c) follow-through.
The execution of the serve or overhead has three major phases: loading, acceleration, and follow-through. During the loading (or preparation) phase, you are storing energy. The acceleration phase is when you release the energy through the end of ball contact. The last phase, the follow-through (or deceleration) phase, requires great eccentric strength to help control the deceleration of the upper and lower body.
Overhead rotational medicine ball slam
Stand with your feet shoulder-width apart. Hold a medicine ball (start with a 4- to 6-pound [2 to 3 kg] medicine ball), and keep the core tight and stable.
Execution
- Stand with your feet shoulder-width apart. Hold a medicine ball (start with a 4- to 6-pound [2 to 3 kg] medicine ball), and keep the core tight and stable.
- Keeping an upright posture, raise the medicine ball above your head with straight arms.
- Using an explosive movement, turn the hips to the right, and throw the ball down into the ground approximately 1 to 2 feet away from your right foot. Make sure to use a full triple-extension (ankle, knee, and hip) movement before throwing the ball into the ground.
- Pick up the ball, return to the starting position, and repeat the movement to the left side.
- Repeat for the appropriate number of repetitions.
Muscles Involved
Primary: Gluteus maximus, gluteus medius, rectus femoris, vastus intermedius, vastus lateralis, latissimus dorsi, gastrocnemius, soleus
Secondary: Rectus abdominis, transversus abdominis, serratus anterior, triceps brachii
TENNIS FOCUS
The overhead medicine ball slam movement is valuable for tennis because of its rotational nature and the shifting of the center of mass to above your head and then explosively shifting the weight downward. This movement is specifically applicable to high groundstrokes (forehand and backhand) as well as for power production for the serve and overhead. The improvement in power production is an important aspect of tennis-specific training, and the rotational and overhead movement is a way to incorporate multiple aspects of training in a single exercise. The movement outlined here (just like quality tennis strokes) requires good balance, control over the center of gravity, and proper posture.
Post-match or post-training recovery techniques and modalities
In addition to proactive approaches, many recovery techniques are somewhat reactionary to the imposed demands of the activity (training or competition).
In addition to proactive approaches, many recovery techniques are somewhat reactionary to the imposed demands of the activity (training or competition). A variety of modalities are used and recommended. Some modalities have extensive research support. Others have minimal scientific support but reportedly make athletes feel better. Many aspects of recovery relate to the type of fatigue (neural versus cellular, for example), and different techniques can be used to help in both physiological and perceived recovery. Many top professional, collegiate, junior, and adult tennis players currently use the following modalities to assist in the recovery process.
Myofascial Release
A growing field of modalities are based around the concept of myofascial release, which improves muscle immobility and pain by relaxing contracted muscles, increasing blood and (possibly) lymphatic circulation, and stimulating the stretch reflex in muscles. The most common techniques use a foam roller (see exercises at the end of the chapter) or massage stick. Many other techniques also focus on relieving tension and tight spots throughout the various muscles of the body.
Electrical Muscle Stimulation (EMS)
Active recovery has been shown to be one of the most beneficial recovery techniques available. However, riding a bike or going for a slow jog after a three- or four-hour tennis match may be challenging. The use of appropriate EMS devices allows non-fatiguing muscle contractions, which can be performed for hours, to allow consistent blood flow. This helps to move deoxygenated blood from the focused-on muscle groups and replace it with oxygenated blood. The more oxygenated blood to the area, the better the recovery process.
Stretching
Stretching is both a recovery and a performance technique. After tennis play, range of motion is reduced because of the fatigue and deceleration requirements during strokes and movement. It is important to stretch after play to return range of motion to preexercise levels. Over time, stretching also helps to improve overall range of motion and create greater performance benefits.
Cryotherapy
Cooling techniques (e.g., ice baths and cooling packs) have been around for many decades. However, limited research exists to support the use of cryotherapy for general recovery beyond the analgesic response. Many athletes perceive a benefit from losing feeling in the area for a certain amount of time after application. It should be noted that recent studies have shown that consistent cooling of muscle has a long-term negative effect on muscle strength. Therefore, we recommended that you limit the scope of when and how cooling techniques are used if the goal is to improve strength and power over time.
Other Techniques
Many other devices and manual therapies and tools are used to help improve blood flow and tissue quality and provide psychological relaxation. Although research on many of these other techniques is either nonexistent or limited, many of them are still used based on perceived benefit, word of mouth, or other reasons. Therefore, these techniques may have limited use. Examples of these methods include hyperbaric chambers and altitude tents.
The anatomy of a successful serve
The serve is one of the most important shots in tennis. Each player starts half the points with a serve, for which he has time to prepare.
Serves and Overheads
The serve is one of the most important shots in tennis. Each player starts half the points with a serve, for which he has time to prepare. The serve has become a true weapon in the game because it can dictate much of what happens in the ensuing point. Since the swing pattern of the overhead is quite similar to that of the serve, we are including it in this section as well.
From a strategy and tactics perspective, the main keys to a successful serve are pace, spin, and placement. The best servers combine all three components. Of course, physical preparation to develop strength, power, flexibility, and coordination determines the quality of these three components.
A good serve has gained in importance over the past few decades because of equipment improvements as well as training techniques in professional tennis. Statistics from the U.S. Open Tennis Championships show that for both the men's and women's events, many of the top-ranked players also have the highest service speeds. You also can make the serve a true weapon by preparing your body for the rigors of serving at a high level for an entire match.
In the modern game, we see two types of serves: the foot-up serve (figure 1.9) and the foot-back serve (figure 1.10). Either serve is acceptable. Typically, the player chooses which serve to use based on personal preference and style. In the foot-up serve, the rear foot typically starts in the same position as for the foot-back serve. However, during the toss and backswing, the back foot slides up to join the front foot. This allows for more forward weight transfer as well as the ability to open up the hips easier during the forward swing. The foot-back position allows for a slightly more balanced position and possibly more upward (vertical) force production.
Figure 1.9 Foot-up serve: (a) loading; (b) acceleration; (c) follow-through.
Figure 1.10 Foot-back serve: (a) loading; (b) acceleration; (c) follow-through.
The execution of the serve or overhead has three major phases: loading, acceleration, and follow-through. During the loading (or preparation) phase, you are storing energy. The acceleration phase is when you release the energy through the end of ball contact. The last phase, the follow-through (or deceleration) phase, requires great eccentric strength to help control the deceleration of the upper and lower body.
Overhead rotational medicine ball slam
Stand with your feet shoulder-width apart. Hold a medicine ball (start with a 4- to 6-pound [2 to 3 kg] medicine ball), and keep the core tight and stable.
Execution
- Stand with your feet shoulder-width apart. Hold a medicine ball (start with a 4- to 6-pound [2 to 3 kg] medicine ball), and keep the core tight and stable.
- Keeping an upright posture, raise the medicine ball above your head with straight arms.
- Using an explosive movement, turn the hips to the right, and throw the ball down into the ground approximately 1 to 2 feet away from your right foot. Make sure to use a full triple-extension (ankle, knee, and hip) movement before throwing the ball into the ground.
- Pick up the ball, return to the starting position, and repeat the movement to the left side.
- Repeat for the appropriate number of repetitions.
Muscles Involved
Primary: Gluteus maximus, gluteus medius, rectus femoris, vastus intermedius, vastus lateralis, latissimus dorsi, gastrocnemius, soleus
Secondary: Rectus abdominis, transversus abdominis, serratus anterior, triceps brachii
TENNIS FOCUS
The overhead medicine ball slam movement is valuable for tennis because of its rotational nature and the shifting of the center of mass to above your head and then explosively shifting the weight downward. This movement is specifically applicable to high groundstrokes (forehand and backhand) as well as for power production for the serve and overhead. The improvement in power production is an important aspect of tennis-specific training, and the rotational and overhead movement is a way to incorporate multiple aspects of training in a single exercise. The movement outlined here (just like quality tennis strokes) requires good balance, control over the center of gravity, and proper posture.
Post-match or post-training recovery techniques and modalities
In addition to proactive approaches, many recovery techniques are somewhat reactionary to the imposed demands of the activity (training or competition).
In addition to proactive approaches, many recovery techniques are somewhat reactionary to the imposed demands of the activity (training or competition). A variety of modalities are used and recommended. Some modalities have extensive research support. Others have minimal scientific support but reportedly make athletes feel better. Many aspects of recovery relate to the type of fatigue (neural versus cellular, for example), and different techniques can be used to help in both physiological and perceived recovery. Many top professional, collegiate, junior, and adult tennis players currently use the following modalities to assist in the recovery process.
Myofascial Release
A growing field of modalities are based around the concept of myofascial release, which improves muscle immobility and pain by relaxing contracted muscles, increasing blood and (possibly) lymphatic circulation, and stimulating the stretch reflex in muscles. The most common techniques use a foam roller (see exercises at the end of the chapter) or massage stick. Many other techniques also focus on relieving tension and tight spots throughout the various muscles of the body.
Electrical Muscle Stimulation (EMS)
Active recovery has been shown to be one of the most beneficial recovery techniques available. However, riding a bike or going for a slow jog after a three- or four-hour tennis match may be challenging. The use of appropriate EMS devices allows non-fatiguing muscle contractions, which can be performed for hours, to allow consistent blood flow. This helps to move deoxygenated blood from the focused-on muscle groups and replace it with oxygenated blood. The more oxygenated blood to the area, the better the recovery process.
Stretching
Stretching is both a recovery and a performance technique. After tennis play, range of motion is reduced because of the fatigue and deceleration requirements during strokes and movement. It is important to stretch after play to return range of motion to preexercise levels. Over time, stretching also helps to improve overall range of motion and create greater performance benefits.
Cryotherapy
Cooling techniques (e.g., ice baths and cooling packs) have been around for many decades. However, limited research exists to support the use of cryotherapy for general recovery beyond the analgesic response. Many athletes perceive a benefit from losing feeling in the area for a certain amount of time after application. It should be noted that recent studies have shown that consistent cooling of muscle has a long-term negative effect on muscle strength. Therefore, we recommended that you limit the scope of when and how cooling techniques are used if the goal is to improve strength and power over time.
Other Techniques
Many other devices and manual therapies and tools are used to help improve blood flow and tissue quality and provide psychological relaxation. Although research on many of these other techniques is either nonexistent or limited, many of them are still used based on perceived benefit, word of mouth, or other reasons. Therefore, these techniques may have limited use. Examples of these methods include hyperbaric chambers and altitude tents.
The anatomy of a successful serve
The serve is one of the most important shots in tennis. Each player starts half the points with a serve, for which he has time to prepare.
Serves and Overheads
The serve is one of the most important shots in tennis. Each player starts half the points with a serve, for which he has time to prepare. The serve has become a true weapon in the game because it can dictate much of what happens in the ensuing point. Since the swing pattern of the overhead is quite similar to that of the serve, we are including it in this section as well.
From a strategy and tactics perspective, the main keys to a successful serve are pace, spin, and placement. The best servers combine all three components. Of course, physical preparation to develop strength, power, flexibility, and coordination determines the quality of these three components.
A good serve has gained in importance over the past few decades because of equipment improvements as well as training techniques in professional tennis. Statistics from the U.S. Open Tennis Championships show that for both the men's and women's events, many of the top-ranked players also have the highest service speeds. You also can make the serve a true weapon by preparing your body for the rigors of serving at a high level for an entire match.
In the modern game, we see two types of serves: the foot-up serve (figure 1.9) and the foot-back serve (figure 1.10). Either serve is acceptable. Typically, the player chooses which serve to use based on personal preference and style. In the foot-up serve, the rear foot typically starts in the same position as for the foot-back serve. However, during the toss and backswing, the back foot slides up to join the front foot. This allows for more forward weight transfer as well as the ability to open up the hips easier during the forward swing. The foot-back position allows for a slightly more balanced position and possibly more upward (vertical) force production.
Figure 1.9 Foot-up serve: (a) loading; (b) acceleration; (c) follow-through.
Figure 1.10 Foot-back serve: (a) loading; (b) acceleration; (c) follow-through.
The execution of the serve or overhead has three major phases: loading, acceleration, and follow-through. During the loading (or preparation) phase, you are storing energy. The acceleration phase is when you release the energy through the end of ball contact. The last phase, the follow-through (or deceleration) phase, requires great eccentric strength to help control the deceleration of the upper and lower body.
Overhead rotational medicine ball slam
Stand with your feet shoulder-width apart. Hold a medicine ball (start with a 4- to 6-pound [2 to 3 kg] medicine ball), and keep the core tight and stable.
Execution
- Stand with your feet shoulder-width apart. Hold a medicine ball (start with a 4- to 6-pound [2 to 3 kg] medicine ball), and keep the core tight and stable.
- Keeping an upright posture, raise the medicine ball above your head with straight arms.
- Using an explosive movement, turn the hips to the right, and throw the ball down into the ground approximately 1 to 2 feet away from your right foot. Make sure to use a full triple-extension (ankle, knee, and hip) movement before throwing the ball into the ground.
- Pick up the ball, return to the starting position, and repeat the movement to the left side.
- Repeat for the appropriate number of repetitions.
Muscles Involved
Primary: Gluteus maximus, gluteus medius, rectus femoris, vastus intermedius, vastus lateralis, latissimus dorsi, gastrocnemius, soleus
Secondary: Rectus abdominis, transversus abdominis, serratus anterior, triceps brachii
TENNIS FOCUS
The overhead medicine ball slam movement is valuable for tennis because of its rotational nature and the shifting of the center of mass to above your head and then explosively shifting the weight downward. This movement is specifically applicable to high groundstrokes (forehand and backhand) as well as for power production for the serve and overhead. The improvement in power production is an important aspect of tennis-specific training, and the rotational and overhead movement is a way to incorporate multiple aspects of training in a single exercise. The movement outlined here (just like quality tennis strokes) requires good balance, control over the center of gravity, and proper posture.
Post-match or post-training recovery techniques and modalities
In addition to proactive approaches, many recovery techniques are somewhat reactionary to the imposed demands of the activity (training or competition).
In addition to proactive approaches, many recovery techniques are somewhat reactionary to the imposed demands of the activity (training or competition). A variety of modalities are used and recommended. Some modalities have extensive research support. Others have minimal scientific support but reportedly make athletes feel better. Many aspects of recovery relate to the type of fatigue (neural versus cellular, for example), and different techniques can be used to help in both physiological and perceived recovery. Many top professional, collegiate, junior, and adult tennis players currently use the following modalities to assist in the recovery process.
Myofascial Release
A growing field of modalities are based around the concept of myofascial release, which improves muscle immobility and pain by relaxing contracted muscles, increasing blood and (possibly) lymphatic circulation, and stimulating the stretch reflex in muscles. The most common techniques use a foam roller (see exercises at the end of the chapter) or massage stick. Many other techniques also focus on relieving tension and tight spots throughout the various muscles of the body.
Electrical Muscle Stimulation (EMS)
Active recovery has been shown to be one of the most beneficial recovery techniques available. However, riding a bike or going for a slow jog after a three- or four-hour tennis match may be challenging. The use of appropriate EMS devices allows non-fatiguing muscle contractions, which can be performed for hours, to allow consistent blood flow. This helps to move deoxygenated blood from the focused-on muscle groups and replace it with oxygenated blood. The more oxygenated blood to the area, the better the recovery process.
Stretching
Stretching is both a recovery and a performance technique. After tennis play, range of motion is reduced because of the fatigue and deceleration requirements during strokes and movement. It is important to stretch after play to return range of motion to preexercise levels. Over time, stretching also helps to improve overall range of motion and create greater performance benefits.
Cryotherapy
Cooling techniques (e.g., ice baths and cooling packs) have been around for many decades. However, limited research exists to support the use of cryotherapy for general recovery beyond the analgesic response. Many athletes perceive a benefit from losing feeling in the area for a certain amount of time after application. It should be noted that recent studies have shown that consistent cooling of muscle has a long-term negative effect on muscle strength. Therefore, we recommended that you limit the scope of when and how cooling techniques are used if the goal is to improve strength and power over time.
Other Techniques
Many other devices and manual therapies and tools are used to help improve blood flow and tissue quality and provide psychological relaxation. Although research on many of these other techniques is either nonexistent or limited, many of them are still used based on perceived benefit, word of mouth, or other reasons. Therefore, these techniques may have limited use. Examples of these methods include hyperbaric chambers and altitude tents.
The anatomy of a successful serve
The serve is one of the most important shots in tennis. Each player starts half the points with a serve, for which he has time to prepare.
Serves and Overheads
The serve is one of the most important shots in tennis. Each player starts half the points with a serve, for which he has time to prepare. The serve has become a true weapon in the game because it can dictate much of what happens in the ensuing point. Since the swing pattern of the overhead is quite similar to that of the serve, we are including it in this section as well.
From a strategy and tactics perspective, the main keys to a successful serve are pace, spin, and placement. The best servers combine all three components. Of course, physical preparation to develop strength, power, flexibility, and coordination determines the quality of these three components.
A good serve has gained in importance over the past few decades because of equipment improvements as well as training techniques in professional tennis. Statistics from the U.S. Open Tennis Championships show that for both the men's and women's events, many of the top-ranked players also have the highest service speeds. You also can make the serve a true weapon by preparing your body for the rigors of serving at a high level for an entire match.
In the modern game, we see two types of serves: the foot-up serve (figure 1.9) and the foot-back serve (figure 1.10). Either serve is acceptable. Typically, the player chooses which serve to use based on personal preference and style. In the foot-up serve, the rear foot typically starts in the same position as for the foot-back serve. However, during the toss and backswing, the back foot slides up to join the front foot. This allows for more forward weight transfer as well as the ability to open up the hips easier during the forward swing. The foot-back position allows for a slightly more balanced position and possibly more upward (vertical) force production.
Figure 1.9 Foot-up serve: (a) loading; (b) acceleration; (c) follow-through.
Figure 1.10 Foot-back serve: (a) loading; (b) acceleration; (c) follow-through.
The execution of the serve or overhead has three major phases: loading, acceleration, and follow-through. During the loading (or preparation) phase, you are storing energy. The acceleration phase is when you release the energy through the end of ball contact. The last phase, the follow-through (or deceleration) phase, requires great eccentric strength to help control the deceleration of the upper and lower body.
Overhead rotational medicine ball slam
Stand with your feet shoulder-width apart. Hold a medicine ball (start with a 4- to 6-pound [2 to 3 kg] medicine ball), and keep the core tight and stable.
Execution
- Stand with your feet shoulder-width apart. Hold a medicine ball (start with a 4- to 6-pound [2 to 3 kg] medicine ball), and keep the core tight and stable.
- Keeping an upright posture, raise the medicine ball above your head with straight arms.
- Using an explosive movement, turn the hips to the right, and throw the ball down into the ground approximately 1 to 2 feet away from your right foot. Make sure to use a full triple-extension (ankle, knee, and hip) movement before throwing the ball into the ground.
- Pick up the ball, return to the starting position, and repeat the movement to the left side.
- Repeat for the appropriate number of repetitions.
Muscles Involved
Primary: Gluteus maximus, gluteus medius, rectus femoris, vastus intermedius, vastus lateralis, latissimus dorsi, gastrocnemius, soleus
Secondary: Rectus abdominis, transversus abdominis, serratus anterior, triceps brachii
TENNIS FOCUS
The overhead medicine ball slam movement is valuable for tennis because of its rotational nature and the shifting of the center of mass to above your head and then explosively shifting the weight downward. This movement is specifically applicable to high groundstrokes (forehand and backhand) as well as for power production for the serve and overhead. The improvement in power production is an important aspect of tennis-specific training, and the rotational and overhead movement is a way to incorporate multiple aspects of training in a single exercise. The movement outlined here (just like quality tennis strokes) requires good balance, control over the center of gravity, and proper posture.
Post-match or post-training recovery techniques and modalities
In addition to proactive approaches, many recovery techniques are somewhat reactionary to the imposed demands of the activity (training or competition).
In addition to proactive approaches, many recovery techniques are somewhat reactionary to the imposed demands of the activity (training or competition). A variety of modalities are used and recommended. Some modalities have extensive research support. Others have minimal scientific support but reportedly make athletes feel better. Many aspects of recovery relate to the type of fatigue (neural versus cellular, for example), and different techniques can be used to help in both physiological and perceived recovery. Many top professional, collegiate, junior, and adult tennis players currently use the following modalities to assist in the recovery process.
Myofascial Release
A growing field of modalities are based around the concept of myofascial release, which improves muscle immobility and pain by relaxing contracted muscles, increasing blood and (possibly) lymphatic circulation, and stimulating the stretch reflex in muscles. The most common techniques use a foam roller (see exercises at the end of the chapter) or massage stick. Many other techniques also focus on relieving tension and tight spots throughout the various muscles of the body.
Electrical Muscle Stimulation (EMS)
Active recovery has been shown to be one of the most beneficial recovery techniques available. However, riding a bike or going for a slow jog after a three- or four-hour tennis match may be challenging. The use of appropriate EMS devices allows non-fatiguing muscle contractions, which can be performed for hours, to allow consistent blood flow. This helps to move deoxygenated blood from the focused-on muscle groups and replace it with oxygenated blood. The more oxygenated blood to the area, the better the recovery process.
Stretching
Stretching is both a recovery and a performance technique. After tennis play, range of motion is reduced because of the fatigue and deceleration requirements during strokes and movement. It is important to stretch after play to return range of motion to preexercise levels. Over time, stretching also helps to improve overall range of motion and create greater performance benefits.
Cryotherapy
Cooling techniques (e.g., ice baths and cooling packs) have been around for many decades. However, limited research exists to support the use of cryotherapy for general recovery beyond the analgesic response. Many athletes perceive a benefit from losing feeling in the area for a certain amount of time after application. It should be noted that recent studies have shown that consistent cooling of muscle has a long-term negative effect on muscle strength. Therefore, we recommended that you limit the scope of when and how cooling techniques are used if the goal is to improve strength and power over time.
Other Techniques
Many other devices and manual therapies and tools are used to help improve blood flow and tissue quality and provide psychological relaxation. Although research on many of these other techniques is either nonexistent or limited, many of them are still used based on perceived benefit, word of mouth, or other reasons. Therefore, these techniques may have limited use. Examples of these methods include hyperbaric chambers and altitude tents.
The anatomy of a successful serve
The serve is one of the most important shots in tennis. Each player starts half the points with a serve, for which he has time to prepare.
Serves and Overheads
The serve is one of the most important shots in tennis. Each player starts half the points with a serve, for which he has time to prepare. The serve has become a true weapon in the game because it can dictate much of what happens in the ensuing point. Since the swing pattern of the overhead is quite similar to that of the serve, we are including it in this section as well.
From a strategy and tactics perspective, the main keys to a successful serve are pace, spin, and placement. The best servers combine all three components. Of course, physical preparation to develop strength, power, flexibility, and coordination determines the quality of these three components.
A good serve has gained in importance over the past few decades because of equipment improvements as well as training techniques in professional tennis. Statistics from the U.S. Open Tennis Championships show that for both the men's and women's events, many of the top-ranked players also have the highest service speeds. You also can make the serve a true weapon by preparing your body for the rigors of serving at a high level for an entire match.
In the modern game, we see two types of serves: the foot-up serve (figure 1.9) and the foot-back serve (figure 1.10). Either serve is acceptable. Typically, the player chooses which serve to use based on personal preference and style. In the foot-up serve, the rear foot typically starts in the same position as for the foot-back serve. However, during the toss and backswing, the back foot slides up to join the front foot. This allows for more forward weight transfer as well as the ability to open up the hips easier during the forward swing. The foot-back position allows for a slightly more balanced position and possibly more upward (vertical) force production.
Figure 1.9 Foot-up serve: (a) loading; (b) acceleration; (c) follow-through.
Figure 1.10 Foot-back serve: (a) loading; (b) acceleration; (c) follow-through.
The execution of the serve or overhead has three major phases: loading, acceleration, and follow-through. During the loading (or preparation) phase, you are storing energy. The acceleration phase is when you release the energy through the end of ball contact. The last phase, the follow-through (or deceleration) phase, requires great eccentric strength to help control the deceleration of the upper and lower body.
Overhead rotational medicine ball slam
Stand with your feet shoulder-width apart. Hold a medicine ball (start with a 4- to 6-pound [2 to 3 kg] medicine ball), and keep the core tight and stable.
Execution
- Stand with your feet shoulder-width apart. Hold a medicine ball (start with a 4- to 6-pound [2 to 3 kg] medicine ball), and keep the core tight and stable.
- Keeping an upright posture, raise the medicine ball above your head with straight arms.
- Using an explosive movement, turn the hips to the right, and throw the ball down into the ground approximately 1 to 2 feet away from your right foot. Make sure to use a full triple-extension (ankle, knee, and hip) movement before throwing the ball into the ground.
- Pick up the ball, return to the starting position, and repeat the movement to the left side.
- Repeat for the appropriate number of repetitions.
Muscles Involved
Primary: Gluteus maximus, gluteus medius, rectus femoris, vastus intermedius, vastus lateralis, latissimus dorsi, gastrocnemius, soleus
Secondary: Rectus abdominis, transversus abdominis, serratus anterior, triceps brachii
TENNIS FOCUS
The overhead medicine ball slam movement is valuable for tennis because of its rotational nature and the shifting of the center of mass to above your head and then explosively shifting the weight downward. This movement is specifically applicable to high groundstrokes (forehand and backhand) as well as for power production for the serve and overhead. The improvement in power production is an important aspect of tennis-specific training, and the rotational and overhead movement is a way to incorporate multiple aspects of training in a single exercise. The movement outlined here (just like quality tennis strokes) requires good balance, control over the center of gravity, and proper posture.
Post-match or post-training recovery techniques and modalities
In addition to proactive approaches, many recovery techniques are somewhat reactionary to the imposed demands of the activity (training or competition).
In addition to proactive approaches, many recovery techniques are somewhat reactionary to the imposed demands of the activity (training or competition). A variety of modalities are used and recommended. Some modalities have extensive research support. Others have minimal scientific support but reportedly make athletes feel better. Many aspects of recovery relate to the type of fatigue (neural versus cellular, for example), and different techniques can be used to help in both physiological and perceived recovery. Many top professional, collegiate, junior, and adult tennis players currently use the following modalities to assist in the recovery process.
Myofascial Release
A growing field of modalities are based around the concept of myofascial release, which improves muscle immobility and pain by relaxing contracted muscles, increasing blood and (possibly) lymphatic circulation, and stimulating the stretch reflex in muscles. The most common techniques use a foam roller (see exercises at the end of the chapter) or massage stick. Many other techniques also focus on relieving tension and tight spots throughout the various muscles of the body.
Electrical Muscle Stimulation (EMS)
Active recovery has been shown to be one of the most beneficial recovery techniques available. However, riding a bike or going for a slow jog after a three- or four-hour tennis match may be challenging. The use of appropriate EMS devices allows non-fatiguing muscle contractions, which can be performed for hours, to allow consistent blood flow. This helps to move deoxygenated blood from the focused-on muscle groups and replace it with oxygenated blood. The more oxygenated blood to the area, the better the recovery process.
Stretching
Stretching is both a recovery and a performance technique. After tennis play, range of motion is reduced because of the fatigue and deceleration requirements during strokes and movement. It is important to stretch after play to return range of motion to preexercise levels. Over time, stretching also helps to improve overall range of motion and create greater performance benefits.
Cryotherapy
Cooling techniques (e.g., ice baths and cooling packs) have been around for many decades. However, limited research exists to support the use of cryotherapy for general recovery beyond the analgesic response. Many athletes perceive a benefit from losing feeling in the area for a certain amount of time after application. It should be noted that recent studies have shown that consistent cooling of muscle has a long-term negative effect on muscle strength. Therefore, we recommended that you limit the scope of when and how cooling techniques are used if the goal is to improve strength and power over time.
Other Techniques
Many other devices and manual therapies and tools are used to help improve blood flow and tissue quality and provide psychological relaxation. Although research on many of these other techniques is either nonexistent or limited, many of them are still used based on perceived benefit, word of mouth, or other reasons. Therefore, these techniques may have limited use. Examples of these methods include hyperbaric chambers and altitude tents.
The anatomy of a successful serve
The serve is one of the most important shots in tennis. Each player starts half the points with a serve, for which he has time to prepare.
Serves and Overheads
The serve is one of the most important shots in tennis. Each player starts half the points with a serve, for which he has time to prepare. The serve has become a true weapon in the game because it can dictate much of what happens in the ensuing point. Since the swing pattern of the overhead is quite similar to that of the serve, we are including it in this section as well.
From a strategy and tactics perspective, the main keys to a successful serve are pace, spin, and placement. The best servers combine all three components. Of course, physical preparation to develop strength, power, flexibility, and coordination determines the quality of these three components.
A good serve has gained in importance over the past few decades because of equipment improvements as well as training techniques in professional tennis. Statistics from the U.S. Open Tennis Championships show that for both the men's and women's events, many of the top-ranked players also have the highest service speeds. You also can make the serve a true weapon by preparing your body for the rigors of serving at a high level for an entire match.
In the modern game, we see two types of serves: the foot-up serve (figure 1.9) and the foot-back serve (figure 1.10). Either serve is acceptable. Typically, the player chooses which serve to use based on personal preference and style. In the foot-up serve, the rear foot typically starts in the same position as for the foot-back serve. However, during the toss and backswing, the back foot slides up to join the front foot. This allows for more forward weight transfer as well as the ability to open up the hips easier during the forward swing. The foot-back position allows for a slightly more balanced position and possibly more upward (vertical) force production.
Figure 1.9 Foot-up serve: (a) loading; (b) acceleration; (c) follow-through.
Figure 1.10 Foot-back serve: (a) loading; (b) acceleration; (c) follow-through.
The execution of the serve or overhead has three major phases: loading, acceleration, and follow-through. During the loading (or preparation) phase, you are storing energy. The acceleration phase is when you release the energy through the end of ball contact. The last phase, the follow-through (or deceleration) phase, requires great eccentric strength to help control the deceleration of the upper and lower body.
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