Pitching Flexibility For A Better Serve

[thebuffman]

After observing a lot of pro serve technique, I notice how extensively they lead with the elbow before pronating the forearm to contact. Some players seem to have an extremely flexible elbow. I know for sure that my elbow is stiff....heck my whole body is stiff LOL! I'm so stuff and rigid that I can't even sit with my legs crossed (pathetic i know).

So does anyone know of any drills or stretches that can be performed everyday to help make the shoulder and elbow more flexible which might help me generate more pace on my serve? I am presently checking for flexibility drills for pitchers as pitchers seem to have an insanely flexible arm especially the ones throwing 95mph fast balls.

 

[spaceman_spiff]

I would also suggest checking for exercizes that quarterbacks do. If you take a look at the throwing mechanics for football, they're very similar to those for serving (trophy position, shoulder rotation, pronation on the follow-through).

Even just going out and throwing a football around may be benificial.

 

[tricky]

I notice how extensively they lead with the elbow before pronating the forearm to contact. Some players seem to have an extremely flexible elbow.

Do you mean the shoulder, as in the depth of racquet drop?

 

[thebuffman]

Do you mean the shoulder, as in the depth of racquet drop?

LOL see i got to be careful when talking to you tricky cuz you are technically precise. so lets just say that i don't know what i mean. all i know is that really good servers have a very pronounced elbow lead just like pitchers. you see it very evidently as they are pulling the racquet from the drop position and it seems to emphasize a "pulling motion" as opposed to a "pushing motion".

here is what i am talking about in regards to elbow leading in pitching:
link in case the animated gif does not animate

 

[thebuffman]

hmm...i found an interesting flexibility stretch. i was right, i am down right, lead pipe, stiff! i can't pull this stretch off. not sure that this will help with elbow flexibility but it should help with shoulder flexibility. i could definitely use all of the above.

Elbow-out Rotator Stretch: Stand with your hand behind the middle of your back and your elbow pointing out. Reach over with your other hand and gently pull your elbow forward.

 

[thebuffman]

here is another one

Rotating Wrist Stretch: Place one arm straight out in front and parallel to the ground. Rotate your wrist down and outwards and then use your other hand to further rotate your hand upwards.

 

[thebuffman]

okay, that elbow rotator stretch is IMPOSSIBLE! i can hardly grab the elbow to stretch it.

 

[charliefedererer]

Simply do a dynamic warmup to get the muscles warmed up before exercise or playing tennis.

Stretch after exercise or tennis.

Stretch in the morning and at night.

Don't try for too much flexibility with yoga or dramatic stretching exercises, or else fall victim to a dislocated shoulder. As a tennis athltete, you need stability to contain the forces generated. You are not an 85 pound female Olympic gymnast.
"Recent studies are showing that tighter
muscles, tendons and ligaments — but not
tight — are an advantage in speed and
explosive type movements. Loose structures
are a negative. Because of this you should
beware of all articles touting the benefits of
excessive stretching unless you are training to
be a contortionist." - http://www.xlathlete.com/xl/export/drill_sheet_Yoga Does Not Prevent Injury_1270846715819.pdf

What you need most is strength in the muscles that oppose the throwing forces in the serve and groundstrokes. You need to do the thrower's ten to have that strength in your "braking muscles": http://www.asmi.org/SportsMed/media/thrower10.swf Then you can hit hard on your serve and groundstokes to gain the "flexibility" you desire.

 

[thebuffman]

Don't try for too much flexibility with yoga or dramatic stretching exercises, or else fall victim to a dislocated shoulder. As a tennis athltete, you need stability to contain the forces generated.

i feel you mon ami but right now i have like -10 flexibility. i am stiff as a board. when i watch videos of kids hitting serves and i see how far their racquets drop during the racquet drop phase of the serve, i realize that mine isn't dropping naturally that far because i am simply not flexible. i have big arms with a lot of muscle mass and i need to limber that junk up especially if i want more whip on the ball. being overly flexible isn't even in my world...my galaxy right now.

ps. btw, thanks for that article. i learned something new today from it.

 

[GuyClinch]

^^^I am with you. Flexibility is an issue for me as well. I think alot of guys have the strength aspect of tennis covered but lack flexibility.

 

[Kevo]

While flexibility may be an issue, I am not so sure that stretching is such a great idea if you are having technique problems.

I've read about studies that have shown that stretching can lead to an increase in injury. I'm not saying it won't help, just that you might want to think about priorities. Just the act of practicing serve will help with flexibility if you are doing it right.

 

[tricky]

I agree with charliefederer on this issue. It isn't really flexibility, per se, that you want. Gaining flexibility from serving/throwing again and again is great. Gaining a lot of flexibility for the sake of it depresses the ballistic response of that movement.

The elbow leading is a product of various factors, and especially when you learn how to load the windup properly. But, at the time, you're probably still quite a bit away from maximizing that.

 

[Bungalo Bill]

After observing a lot of pro serve technique, I notice how extensively they lead with the elbow before pronating the forearm to contact. Some players seem to have an extremely flexible elbow. I know for sure that my elbow is stiff....heck my whole body is stiff LOL! I'm so stuff and rigid that I can't even sit with my legs crossed (pathetic i know).

So does anyone know of any drills or stretches that can be performed everyday to help make the shoulder and elbow more flexible which might help me generate more pace on my serve? I am presently checking for flexibility drills for pitchers as pitchers seem to have an insanely flexible arm especially the ones throwing 95mph fast balls.

Flexibility is important for a tennis player to have especially for the serve. However, you can be flexible and still not be able to relax the arm and shoulder completely when you serve.

When you see a player have extreme extension or other things, it is because they have a good combination of flexibility and relaxation in their hitting arm.

The hitting shoulder is especially important to keep relaxed so it can be used as a basis to fling the arm up and forward once it comes to that time.

So flexibility exercises you can find all over the place. However, when you practice your serve, you need to think the opposite for more power and a faster arm motion. You need to relax and not tighten that area.

Remember, the serve starts from the ground up, so performing your motion will help with getting your arm to move faster. Do not forget to fold in that non-dominant arm.