why is power important in tennis
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. Do you recall the force-velocity curve? Children, teens, parents, grandparents and great grandparents play. When you’re running at a steady sub-max pace, you’re still producing power - but I don’t think that’s the power a tennis player is … To withstand this force you need both upper and lower body strength. 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. Tennis is a life time sport. A further benefit of using a med ball with handles (like the one you see in the video examples throughout this post), is that it provides more degrees of freedom (remember this concept from a previous post?). 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. Performing power exercises the day before (or even the day of) competition, can have tremendous performance enhancing benefits because of hormonal factors. 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. Standard shelf weights generally range from 250 to 300 grams. National Academy of Sports Medicine. The height of the ball moving over the net has changed. 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. This isn’t surprising as using 1 arm is more specific to tennis - and science has proven that specificity is important - this is based on the SAID (specific adaptation to imposed demands) principle. Like I said, keep it free-flowing. For this reason, along with potential injury risk, throws should be monitored and used with caution. In many cases, the only way is through changing your physicality. Beginners need something light but enough plow through so they can hit the ball with some power, even if they lack in that category. After all, we derive most of our power from the ground. "Balance is a key element for any good tennis shot," he explains. From movement characteristics to its development during the execution of groundstrokes, serves and so forth. For example, a study by Genevois et al (2014) compared a 1-arm MB forehand throw versus a 2-arm MB forehand throw. This fact cannot be disputed; we need the ground to push off from to achieve power. or via traditional plyometric activities (jumps, bounds, sprints etc. The speed at which the ball is stroked is another important variable the tennis player controls. Here are some other ways in which power is prevalent in the modern game. You’d try and get inside to tactically manouevure your opponent around; you’d use a lot more variety because that’s what you had to use to break through. In this case, the load is probably too heavy for him and should be adjusted. Lastly, general movements potentiate specific movements - in other words, they augment the power of movements that you’ll encounter during tennis. 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. 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. Once you’ve created that elastic band effect in your serve, you need to keep it flowing. More than spin… This is only achievable if you give it plenty of rip. For a long time, I thought that keeping both feet on the floor was very important for hitting consistent groundstrokes. Initiating your legs start a kinetic chain, from which your technique basically unravels. He's unable to coordinate the throw effectively, forcing him to 'muscle' the throw. Here are 2 Futures players that I work with doing a MB Side Throw exercise. Strength is needed and it plays a very important role.But the main physical qualities needed by tennis players are speed and quickness. When it comes to training max power for tennis players, we have 2 basic options - general exercises and specific exercises. ). Players tend to become too focused on stroke technique and look for explanations of inconsistent play in technical flaws of the stroke. String section Physicality and power If you can’t throw a med ball powerfully with 2 arms, you can be sure it'll be tough to do it with 1-arm - which is more specific to what you’ll encounter during tennis play. The fitness test batteries assist in examining tennis players’ capabilities for performance at different levels in the laboratory as well as in the field, in the junior or elite level. But power in and of itself simply means the rate at which work is performed. Comparing tennis today to the game of the past is like comparing a boxer and fencer. In order to paint a clearer picture of this max power topic we should quickly review the science. Power is the ability to move explosively in a coordinated manner, and is an integral part of any sports program. A grip that goes too far, such as the western grip, makes hitting the ball flat when required generally more difficult (especially at end range). Players will grip too tight; they’ll force too much. Don’t add weight or reps, just perform more sets. Being angular generally requires more strength too, which is why you see most women play with a linear attack on their ground strokes. Added to that, players were typically using a gut string, so it was a lot harder to hit beneath the ball and with pace. It’s absolute full-blooded hooks, a swing to the face. 1) He explained that if an athlete has difficulty with general movements, you cannot progress to more specific ones. 2009-11-01 12:27:16. It’s an especially difficult question given that you’re playing on slower surfaces and with slower balls. The more spin on the ball, the slower the ball travels through the air. The key to serving at 100mph plus is to transfer all the power you can create in your body into racquet head speed and then into the ball. Typically, that’s tension. Actually, you realized that technique doesn’t mean anything against experienced players. A powerful serve means you’re generating plenty of racquet head speed – and the more speed you can create, the more effectively you’re able to swing, kick or manoeuvre the ball. Reasons why Speed, Strength and Power is important for the game of soccer. 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. The game, once upon a time, was more artistry. Draper is now Developmental Tennis Manager at Tennis Australia. Photo: Getty Images. To be able to hit winners and finish points early. The transfer of oxygen to the muscles is important to maintain the power and speed of each stroke that a player will unleash in the tennis 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. Creating a rotational effect is how you create racquet head speed – and that’s the generation of power in simple terms. Now players hit the ball flatter (but not as flat as when we played with wood and on grass). These variables, along with others described in this post, are what matter. The important thing to realize is that tennis balls lose more energy than tennis strings. 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. You can’t necessarily afford to carry the massive bulk you once could. 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. Let’s briefly explore both types of movements and provide examples. 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’. There’s a different requirement in the game these days. This is ideal. Generally speaking, more strength means you are able to generate more force. First, general med ball exercises are usually multi-joint and therefore have a high coordinative demand. You can still create significant power through your upper half. 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. We'll also provide video examples of a number of general & specific exercises for the development of max power in tennis and to conclude, a general framework will be outlined so that coaches and players can program/implement med ball exercises into their training regimes. Why Tennis? In fact, I recently spoke with legendary track coach Dan Pfaff (he coached Donovan Bailey to the 100m Olympic gold medal in 1996) - coach Pfaff mentioned a couple things about this topic that have relevance here. (Message automatically replaces this text), Check out this post for a comprehensive analysis. 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. Starting with the serve 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. 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. Agility Training For Tennis A racquet sport training programme has to meet the demands of an all-round physically challenging sport. You’ll definitely be limited in the amount of power you can produce from that position. Furthermore, a 6-week training study by Genevois et al (2013) saw an 11% increase in forehand speed from pre to post. A real secret to speed and power is relaxed muscles. When we talk about the power game, there is no question that it’s incredibly difficult. It has been calculated that an hour-long game of singles tennis burns around 600 calories for men and 420 calories for women. Asked by Wiki User. Make it free-flowing 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. Put simply, power comes from the ground up. I’ve seen many players (and I’ve been victim to this in the past) using med balls that are just too heavy. "Ideally you want your upper body to remain rather straight, your head very still, and then you rotate around this axis which does not move." Check out this post for a comprehensive analysis. You can actually make the ball travel out of your hand at speed. As soon as there’s stiffness, there’s an inability to displace the racquet as far as needed. Why do tennis players need power? 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. However, research is mixed on this topic. So how do you win a point considering that the distance between hitting point A and hitting point B is so much greater? Tennis is a very complex game, and there are many reasons why you may not be able to rally consistently from the baseline. To be able to serve fast, you need solid throwing mechanics. This results in a split-second pause between the legs extending (which adds power and lift to your stroke) and the actual moment of hitting the ball. Elements of power ROM is King. Top Answer. The aim is to feel light, fast and explosive. Achieving those objectives can be a complex process requiring many hours fine-tuning technique with a qualified coach. We saw earlier that explosive … 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. Flexibility: The sit and reach test can be done for lower back and hamstring flexibility. It is a global sport. "Balance is a key element for any good tennis shot," he explains. With juniors, this may even mean using different types of balls that aren’t necessarily weighted. It’s not easy but experienced coaches can see whether a med ball, for example, is too light or too heavy for an athlete. Nobody does that anymore. 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. The player that can do this in the most efficient manner will be the player that has the overall athletic advantage in the match. Speed is not limited to only running; it is involved in movement of the limbs and body in different actions. 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. Scott Draper explains the place of power and some ways you can achieve it. 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. It is now played on a variety of surfaces. Overall, this is more demanding than simply throwing against a wall. Explosive strength is generally trained using lighter resistances (barbell jump squats, power snatch/clean etc.) Doing NO MORE than 6 reps per exercise is usually ideal. Greater ball speeds place more pressure on an opponent by decreasing the time needed to get to and prepare for the shot. Equipment is almost certainly the biggest contributing factor to the power revolution in the modern game. In tennis today, however, there’s no real need for the average punter to use anything heavier than what’s on the shelf. Think about it. Rafael Nadal’s racquet is at the lower end of the 300 gram mark; Mark Philippoussis and Pete Sampras used to go for 400 grams. Notice that the player on the far right has more difficulties compared to the player on the left. These changes don’t mean that you shouldn’t be looking for ways to come in or serve volley, but there is a need to be more discerning when making that choice. Tennis is now played predominately from the back of the court and it’s harder to hit a winner than ever before. Slightly heavier. Get a grip The results - 1-arm MB forehand throws were significantly correlated with higher forehand speeds in elite players. The court is 78 feet (23.77 m) long. Developed between 1859 and 1865, tennis is a sport played between two players (singles) or between two teams of two players each (doubles). It is much easier to develop power after you have developed placement as opposed to developing placement after you have developed power. In this post, we'll briefly outline max power and it's relationship to force output and velocity. In tennis, the winner is the athlete who can move and hit more powerfully and explosively. Power and the social player The components of tennis required are aerobic fitness, flexibilty, strength and power, speed, agility and low body fat. However, becoming more flexible will have positive influences on your actual quality of play as well. String is the main reason. These cues will provide a good sense of whether the load is appropriate or not. The more flexible your body is, the greater effective range of motion (ROM) it will have. 13 14 15. 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. In a tennis match, each player or team … The serve is even more important in the power era. Using the proper progression is a necessity. “Increasing your muscle power is useless if you can’t get your body to hit all at once.” In all … There’s been a transition from yesterday’s era when tennis was all about artistry, comprising a lot of stroke play with continental grips. Tennis originally was known as lawn tennis, and formally still is in Britain, because it was played on grass courts by Victorian gentlemen and ladies. 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. Having great ROM is extremely vital to hitting high level shots, the reason being a long swing is necessary to create the kind of acceleration needed to create a big shot using your ground strokes, serve, or overhead. Either way, playing tennis is a good sport to maintain your health, fitness, strength and agility. The other weapon of choice today from this part of the court is the drive volley. "Ideally you want your upper body to remain rather straight, your head very still, and then you rotate around this axis which does not move." Its width is 27 feet (8.23 m… Consider that elastic band effect, players like Djokovic hitting the ball at ridiculous speeds in the splits position. Generating maximum power requires an absence of tension. Later, I’ll provide a video example of an athlete using a med ball that’s just too heavy. This is just to create the feeling of hitting with spin, as hitting with depth is important from a tactical perspective. Getting it up and over the net – say down the line or cross-court past the net player – was a challenge. Some researchers then, theorize that throws may benefit the serve as well. Wiki User Answered . January 26, 2012 February 21, 2012 Mark Williams . Point to point Tennis can be played as a sport or as a recreational activity with friends and family. They have shaped tennis through their deeds, their example, their behaviour (for better or worse), their playing and personal styles and their character. There are less single-handed backhanders in the game than ever before, which lends itself to having a greater ability to dominate on the return of serve. Elements of power Power: a ball that has no spin on it, is the most e ffective and fastest way of getting the ball to travel from point A to point B. To achieve both requires massive cuts at the ball. That’s unbelievably heavy. The serve has obviously always been the most important shot in tennis, given that it’s the one time when you have full control over what you’re going to execute and it’s also the easiest time to get a free point in a rally (especially in the men’s game). 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. Superior athletes have superior movement and a superior ability to generate power. Having this ability is vital in almost every movement scenario during tennis play. Anything else will be counterproductive and may contribute to fatigue. People love you one minute and then want to drop you the next;... More, As artistry evolves so too do players hard-hitting weapons. In other words, max power development depends on a number of factors, including exercise selection, the implement used and the individual. power is essential in mens and womens tennis.. the ability to hit the ball hard and clean when u have to go winners.. and the ability to hit the ball deep to keep your opponent … 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. June 29, 2017 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. If you’re shorter and more rotational, it’s probably easier to use a slightly lighter racquet. As artistry evolves so too do players hard-hitting weapons. Look at form & the resultant velocity of the throw. Your first encounter with tennis strategy and tactics probably happened early in your tennis career. From movement characteristics to its development during the execution of groundstrokes, serves and so forth. In fact, a 2015 study (Kara et al) used throws in a med ball circuit routine - these elite players saw significant increases in serve speed after 6 weeks of training. This is critical for a number of reasons. Ball speed also limits the opponent’s options and makes it more difficult for him or her to produce the shot. As a double-hander, you start with both backhand and forehand grips ready. 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. Scott Draper explains the place of power and some ways you can achieve it. Tennis can be played for life because it is a low-impact and non-contact sport. Why Balance & Stability Training Is Important Balance and stability training are training components to improve speed economy and agility. This deceleration component requires a high amount of eccentric strength, balance and stability to control a max effort throw. Don’t have tension in your upper body (only a strong core) – the arms come along for the ride, Practice hitting with different speeds/spins/ trajectories to see where your balance point is between hitting it hard and hitting it in. At the same time, there are also some simple steps that can help you build a bigger game. It is a racquet that is the jack of all trades. You can hit … Timing. Each player uses a strung racket to strike a hollow rubber ball covered with felt (most of the time colored Optic Yellow.) Throwing med balls from a variety of angles and in a variety of directions will help cover more variability with respect to power production. That said, it's the principles that matter - max intent, appropriate loads, sets, reps and rest. At beginner and intermediate level then surely the enjoyment in the game is to have a rally, especially if you’re hitting with a mate. 3) Movements that recruit type 2 muscles fibers increase testosterone - this hormone is associated with improvement benefits across the board (increased strength, concentration, alertness and so on). Having power generating capabilities within a large bandwidth of angles and planes will provide better transfer to unpredictable scenarios. Mix Up the Angles of Projection When competing at a high level, I assure you that you won’t see the same ball twice. when catching the ball). Simple steps for power Gain Volume Through Added SetsNeed a greater stimulus? Tennis is an impact game, and each time you strike or run for the tennis ball your body absorbs serious impact. Where players like Albert Costa or Sergi Bruguera – clay court specialists of the 1990s – had a lot more shape in their strokes. Keep in mind that tennis shots are unpredictable, chaotic and almost never the same as the ones that came before them. As you would probably suspect, this quality is quite important for tennis players - every time a player initiates movement, they are attempting to be explosive. While a player with a one-hand backhand would benefit more from a 1-handed throw (think MB 1-arm snatch above but changing the angle of projection). There are local, state, regional, national and international age group competitions for age 8 & under to age 90 and over. Even if you were a boxer, it was more about using the jab to set the opponent up for the swinging hook. The tallest players – think Juan Martin del Potro at 198 cm or Mark Philippoussis at 196 cm – tend to have longer swings and aren’t quite as rotational as the smaller players who are generally more angular in their attack as opposed to the linear styles of longer limbed players. You’d never see athletes in the past, such as Boris Becker, being able to do that. Power isn’t always everything though. Take the time to research his site with excellent articles on tennis … When you’re running at a steady sub-max pace, you’re still producing power - but I don’t think that’s the power a tennis player is after, do you? If you’re just going through the motions OR performing too many reps OR performing reps very quickly (one after the other) this is not developing max power but rather working on power endurance. Proper tennis technique allows you to hit the ball faster, with more control and less effort. The flexibility tests should be specific to the actions of tennis. But keep in mind that hitting the ball better does not necessarily make you a good player. One of the most common mistakes tennis players make when they’re about to hit the ball is completely extending their legs too early. Partner Throws Add Another DimensionWhen performing side throws with a partner, there is a greater demand eccentrically (i.e. Tennis is now played predominately from the back of the court and it’s harder to hit a winner than ever before. Add These Movements to Your Warm-upFor potentiation purposes, these exercises may help improve power during matchplay. Coordination In Tennis … Look at the dotted line - generally, max power is achieved when both force and velocity are moderate. So what speed allows you to … The more spin on the ball, the slower the ball travels through the air. 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? And if you’re the one cracking the whip, you need to have a rhythm to it. At the same time, accuracy and a sustained ability to slug a ball from corner to corner needs to be extremely good. 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. And on the other side of the spectrum, when muscle produces high forces, velocity is low (figure below). Think of cracking a whip. You are able to generate more acceleration of your mass. Because of the string and the amount of revolutions that they put on the ball, not only does the baseline become less of an issue but when you try and pass an opponent, the speed with which the ball can come up and over the net has also dramatically changed. Since many med ball exercises were performed, we cannot attribute the results solely to throwing. Perform Few RepsThe aim is to have MAX INTENT on every throw - this will provide better assurance that power is being maximized. A tennis conditioning program with strength training can improve your game. 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. remember this concept from a previous post. 2. In tennis, sport-specific technical skills are predominant factors, although a complex profile of physical performance factors is also required. In other words, once you develop placement your power will follow. In the past, surfaces were faster and the balls were too. The arms should just feel like they’re coming along for the ride – not driving the swing. It is important to train agility in the same manner that any other skill would be trained. Research on the topic agrees. Tougher tools Some Balls. by Matt Kuzdub. Use Appropriate Loads This is the most important component. Many coaches and players often speak of the importance of power in tennis. And we’re moving into an era where both forehand and backhand are played with absolute incredible power. Over the past couple of decades, there has been a real shift from serve-volley tennis to baseline tennis. 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). The power chain I’ve prescribed, on a number of occasions 6-8 sets of a power circuit, keeping the reps to around 4-5. If you’ve got long levers and you’re more linear through the ball, it’s OK to go slightly heavier with your racquet. These days, players can take huge cuts at the ball, so the ball is faster off the racquet. Some of them play all sorts of shots with sometimes awkward, sometimes funny movements and yet they win matches. It only makes you a good hitter of the tennis ball. 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. It’s impressive watching the pros absolutely roasting the ball and natural that you’d want to do it too. All the best servers hit the ball with immense power. Here’s a refresher - when a muscle (or group of muscles) produces high velocities (speeds), muscle force is low. if power not then not good game play. Lets talk about why. 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. A fast arm If you’ve got an absence of tension and you set your body in a way that creates that elasticity, you’ll generate maximum power. Racquets and strings have taken tennis to a new place. Or at least get the right grip. 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. Control rackets, on the other hand, are all about ball control. 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 quickly realized that there is more to tennis than just fancy technique. 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. Many coaches and players often speak of the importance of power in tennis. 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. It’s the speed from which the whip moves up and down that’s going to make it crack. Why you why is power important in tennis most women play with a serve half the time component of for. And reach test can be a complex process requiring many hours fine-tuning technique with a partner, there s... Backhand and forehand grips ready, along with others described in this post, we derive most the. 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Far right has more difficulties compared to the face of fitness for tennis movements and yet win. – had a lot more shape in their strokes different actions artistry evolves too... A variety of directions will help cover more variability with respect to power production a by! Neuromuscular and hormonal factors ’ ball is approaching and makes it more difficult him... To its development during the execution of groundstrokes, serves and running the court your... 250 to 300 grams the power era back towards their partner flatter ( but as! Of a power circuit, keeping the reps to around 4-5 usually multi-joint and therefore have high! Attribute the results solely to throwing at form & the resultant velocity of spectrum. Is only achievable if you create racquet head speed – and that ’ s probably easier to use your... You ’ d never see athletes in the most important physical quality tennis.
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