Discussion in 'Health & Fitness' started by KITESURF23, Sep 9, 2013.
what exercises help for a strong service shot wirh explosion??
Man, you make me to follow roddick's serve now
he says to rotate the hips all the way back to where they are parallel to the baseline however most of what i ready stresses to stay more sideways at impact, not to face the net at impact.
1. You are always limited by your physique and physical gifts.
2. Learn to throw far and high, not flat.
3. Accept your limitations. If you're built like PeeWeeHerman, no amount of practice will get you a 95mph serve.
4. Post vid.
5. Look at ATP guys serving, notice their size, height, weight, and build, for a peak at your maximium potential.
How old are you KS23?
For explosive movement & strokes, you want to incorporate some plyometric/medicine ball exercises in your workout. However if you are in your early/mid-teens, it would be best to perform only a moderate amount of plyometric exercises. Jumping rope is considered a low-level plyometric exercise that is great for tennis and many other sports. The first link below shows a plyo exercise specifically for the tennis serve. The 2nd link shows a young Federer going thru some training which includes some plyo exercises.
You want to perform strength-development exercises as well as power-development (plyo) exercises. Some areas to focus on, for the serve, include shoulder/rotator, triceps, biceps (mostly to balance out the triceps), forearm, core muscles (both abs and back) and various leg muscles. Here is a bit more on plyo exercises:
The serve is my best shot..I helped develop it with various shoulder exercises (like throwing a football) done at a super fast action with bands or a pulley machine. PS. make sure to not go over 8 lbs no matter how strong you are.
Learned to use a towel to simulate the serving motion. It is light and easy to swing fast. And use the wrist snap.
You want pure explosive power? While plyometrics are good, if you already have a good strength base, you can add Olympic lifts (power cleans, clean & jerks, etc...) Plenty of youtube vids on those. Can be done with both legs and single legged.
Thanks much for the video Mr. Bacon! If you watch the video OP, pretty much the biggest message is to increase your flexibility. And if anything, start working on those hips. So many people and guys in particular have such inflexibility in their hips, and it only gets worse with age.
My regular hitting partner used to be a competitive powerlifter. His strength and power is much, much greater than mine. But years of lifting combined with not stretching plus other factors, he cannot rotate his hips very well, cannot sit cross-legged. Strictly speaking of his serve, whatever potential energy he builds with his knee bend he loses because he can't rotate his hips well, and 1) he is not efficient 2) he winds up generating pace with his arm.
I'm a weakling compared to him, but I have a higher paced serve strictly because I'm more flexible (something I've taken much time and effort to work on). I'm not super efficient like Roddick, but more than my friend for sure.
And obviously once you can get your technique down, I've found that this power from flexibility translates to groundstrokes as well.
^ Good feedback on flexibility as a means to produce power.
When I was younger, I seemed to have a dynamic flexibility -- I appeared to be pretty flexible when moving. However, my static or slow-movement flexibility was surprisingly limited. Thoughts on that?
Happened across this today:
thank you so much for your answers!
i'll start put some of them on my schedule!!
The medicine ball slam motion is the same as the towel snapping motion. Downward motion.
Conditioning Exercises for the Serve
These exercises are more for general conditioning for the serve than for plyometrics. They are very detailed and targeted for each phase of the serve.
The 8 stages of the serve referred to are described in this paper -
An 8-Stage Model for Evaluating the Tennis Serve
And I thought that towel snapping motion was supposed to be directed as butt cheeks. :evil:
Same here. Butt after trying this while re-habbing a shoulder impingement injury, it really works well to develop racquethead speed.
Almost everything's seems better when you're younger!:twisted:
Uh, quick version, probably dynamically, other body parts helped compensate for the appearance of increased flexibility....like increase torso rotation can seem to increase shoulder external rotation.
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