Rod Laver and Wrist and Forearm Strength

[55 Feelin' Alive]

So much of the kinetic chain acclerations in serves and groundies seem to hinge on keeping the wrist back, and letting it as the last piece of the kinetic chain "naturally" whip through and create the acceleration needed for a good shot. I'm a slender guy and I don't have great forearm/wrist strength, and recently I had an eye-opening moment when I read a feature article in the 8/31 NY Times about Rod Laver: in 1968, at Laver's first US Open, his (hitting) left wrist was measured to be 7 inches around, and his left forearm was 12 inches around. Holy Popeye!

Ken Rosewall back then described Laver's thick left wrist as "iron clad" adding that it enabled him to hit a topspin background like no one else in that era.

Laver's left forearm back then was the same size as heavyweight champion Rocky Marciano. Back in 1968, Bill Talbert, the US David Cup captain, said that "Laver can wait until the last second and flick the ball." Who wouldn't envy that kind of strength?

I often read about off court training for core and leg build up, including Agassi's running hills, etc....but what about getting the most acceleration out of this last part of the kinetic chain by improving forearm/wrist strength.... what exercises or on court training do some of you (Bungalo Bill?) endorse in order to get the forearms and wrists stronger, and also flexible to pronate through the shot? Or hope to amass sufficient strength to flick the ball with pace, like Laver could?

 

[HunterST]

Well I'm no authority on tennis (been playing about a year), but I do know quite a bit about physical conditioning/strength training. One of the best wrist exercises is a cylinder shaped piece of wood with a rope that you tie to a plate and "roll it up". I'm having a hard time finding a link with a picture which is surprising because it's a pretty well known exercise. Also, reverse bicep curls, and forearm curls. Heavy deadlifits with no straps works well but I don't know how tennis specific deadlifts are.

 

[Bagumbawalla]

Just a few random thoughts- First of all, Laver was predominantly a serve and volley player (as were many from that time period) and used a continental grip (which normally results in a fairly flattish groundstroke off both sides. From what I've read he would round off the butt-end of his racket (Dunlop Max-Ply) so he could hold it in the center of his palm and wrist the racket head up through the ball- good for half-volleys and groundstrokes.

At any rate, I would say that few people would want to play that style tennis today.

Also, I measured my wrist and forearm, just now-- 7" and 11.5", and both arms look pretty much the same- though since Laver was only about 5"7" tall, that may have some significance. I am about 5"9".

Personally, though I don't recommend forcing a wrist action on the racket, it does not hurt to be fit and strong (up to a point). I would just recommend the normal things, push-ups (normal and flipped-over on your back), rope climbing, pull-ups, light weights/many reps, medicine ball, practicing volleys against a wall- work up to hitting 50 to 100 times without missing (you will feel it it your forearms).

Also, I should say that strength alone is not not the "big fix"- it may help and give you an advantage, but timing, form, movement, watching the ball-- all the basics-- must be there first.

Oddly, now that I think of it, when I first started playing (in the days of wooden rackets- yes Laver was still playing then) Players often had one arm much larger than the other- so that they looked hermit-crab like. Now, you don't seem to see that as much. Possibly the rackets had something to do with it.

And, just another thought-- look a Federer's wrists and forearms. If you saw him in a supermarket buying cantaloupes and didn't recognize him, just from his arms, alone, would you think- Ah, those must be the arms of one of the greatest athletes of all time?

 

[Bungalo Bill]

Laver's thick left wrist as "iron clad" adding that it enabled him to hit a topspin background like no one else in that era. Laver's left forearm back then was the same size as heavyweight champion Rocky Marciano.

I remember that. Pretty impressive left forearm.

I often read about off court training for core and leg build up, including Agassi's running hills, etc....but what about getting the most acceleration out of this last part of the kinetic chain by improving forearm/wrist strength.... what exercises or on court training do some of you (Bungalo Bill?) endorse in order to get the forearms and wrists stronger, and also flexible to pronate through the shot? Or hope to amass sufficient strength to flick the ball with pace, like Laver could?

Well no question wrist rolls are one of the best exercises (maybe some physical trainers here can verify if this is still a good one) that we used to do. It's that exercise where you attach a weight to a strap and roll the weight up from some handles.

However, this is what you need to consider in your quest to learn about this area.

The key to acceleration is not necessarily forearm strength (although it isn't unimportant either), it is to keep the area relaxed during your motion to allow it to flex through the contact zone. It is what happens in your motion before the energy transfers that is important.

If you are gaining momentum through how you use your legs, your coiling/uncoiling, and your swing, you can transfer a lot of energy to allow the racquet head to speed through the contact zone.

You want to allow your wrist area to act like a hinge. You want to allow your swing and momentum to move through your hand. Braking mechanisms like your non-dominant arm folding back into your body, is critical to keep your momentum and energy moving through the ball. It is also necessary to help accelerate your arm.

So, although strength can help you with injury prevention, it is flexiblity and relaxation in this area that will pay the most dividends for what you want.

 

[Ken Honecker]

Mine measure 8" and 13.5" and according to the doctors at 6'1" that makes me a medium frame which means I should weight 160ish haha. I've certainly never felt that tennis used much of my forearm strength.

 

[55 Feelin' Alive]

I remember that wrist exercise as one endorsed by Jack Kramer in a book he authored decades ago....as you say, BB, do any other readers on this board have an update?

Right you are about the differences between Laver's left and right arm sizes. When measured by a reporter at the US Open in 1968, Laver's left (hitting) wrist was an inch more than his right wrist. His left forearm was an inch and a half more than his right forearm. His left arm was so much larger than his right arm that it appeared deformed. He is 5' 10" tall.

Whenever Roger, on the dead run vertically towards the net, hits a sharp angle return shot that is unreturnable, I think not only of the flexibility of his wrist/forearms, but also about the strength that he has developed there.

By the way, Laver's left arm strength was not the reason he was called "Rocket"....his family's cattle ranch was in Rockhampton, Australia, which is where his father built an ant-bed court so that his son could learn to play tennis.

 

[Bungalo Bill]

I remember that wrist exercise as one endorsed by Jack Kramer in a book he authored decades ago....as you say, BB, do any other readers on this board have an update?

I have a feeling it is still the good old fashion stuff unless someone has a special machine that would be out of reach for many gyms.

By the way, Laver's left arm strength was not the reason he was called "Rocket"....his family's cattle ranch was in Rockhampton, Australia, which is where his father built an ant-bed court so that his son could learn to play tennis.

Interesting, I didn't know that. Thanks!

 

[5263]

By the way, Laver's left arm strength was not the reason he was called "Rocket"....his family's cattle ranch was in Rockhampton, Australia, which is where his father built an ant-bed court so that his son could learn to play tennis.

scratching my head as to what the ant-bed court has to do with the term rocket?

I understand the nickname rocket came cause he tended to be a tad slow, just like Rosewall was called muscles cause he was sort of skinny.

 

[chess9]

Laver didn't get his big wrist and forearm from lifting weights, though I'm sure he did some of the basic reverse curls, curls, and roll-ups like we all did in those days. But, he didn't lift heavy because heavy lifting was considered a no-no in those days. His big left arm was a function of him playing tennis every day from, what, about age, 5? He also smacked the snot out of the ball. You won't get a forearm like that if you hit 10 mph backhands or forehands! Also, his tremendous topspin backhand was due in large part to his phenomenal timing. Very few guys could hit that shot consistently with a 65 sq. in. racquet. Give it a try!

Also, he may have been playing with a heavy racquet from a young age. My first racquet must have weighed close to 16 oz.

I would not recommend heavy lifting for the forearms and wrists as an isolation exercise if you are a tennis player. I rarely do any of that stuff, but I do do some occasional dumbbell curls, and all the other lifts I do, except leg work, use the forearms.

The comment about Fed above is right on point. He doesn't have a huge right forearm. It's bigger than the left, but it's nothing special. Again, his topspin backhand is due in large part to his phenomenal timing and footwork. I'd bet my next paycheck that timing and footwork are about 10 times more important than beefy forearms.

Just my humble opinions, of course. I didn't touch the finger of God.

-Robert

 

[charliefedererer]

I understand the nickname rocket came cause he tended to be a tad slow, just like Rosewall was called muscles cause he was sort of skinny.

Thanks for bringing up "Muscles" Rosewall.
By the way, how did he fair so well against Laver if his forearm was so scrawny?
Or does Robert win that bet that "timing and footwork are 10 times more important than beefy arms?"

 

[sureshs]

By the way, Laver's left arm strength was not the reason he was called "Rocket"....his family's cattle ranch was in Rockhampton, Australia, which is where his father built an ant-bed court so that his son could learn to play tennis.

I heard something different. That Hopman was not impressed with Laver's agility and then Laver's friends started calling him Rocket as a joke to tease him! Of course later the joke turned into a reality.

 

[charliefedererer]

I understand the nickname rocket came cause he tended to be a tad slow

My understanding is that it was Harry Hopman, the Australian Davis Cup coach, who tagged him with this nickname. Laver seemed to have the knack of getting to the ball just in time, never seeming to arrive early and being already prepared to hit it. It seems there was a lot of needling on those Aussie teams. But that ability to arrive "just in time" likely was a key to Laver's ability to get his whole body behind his approach shots and putaway volleys.

 

[5263]

Thanks for bringing up "Muscles" Rosewall.
By the way, how did he fair so well against Laver if his forearm was so scrawny?
Or does Robert win that bet that "timing and footwork are 10 times more important than beefy arms?"

I don't see how it matters how big the arm is,

BUT how big it is relative to the other arm.

that is the only indication of it's development.
sheer size varies a ton from person to person.
size from one persons arm to his other arm
show more about how much development has occurred.

In that sense, Fed and Sampras for sure and Rosewall I think,
each have quite significant development in the
way that matters.
I think it is pretty clear that there is great strength required,
to be stable in the wrist area.

 

[charliefedererer]

what exercises or on court training do some of you (Bungalo Bill?) endorse in order to get the forearms and wrists stronger, and also flexible to pronate through the shot?

As most have pointed out above, there is no need to have forearms like Laver to play a high level of tennis. The most basic reason to work out out your arms is to help prevent the common shoulder, elbow and wrist problems that bother too many tennis players. The following regimen should prove useful for that: http://www.asmi.org/SportsMed/throwing/thrower10.html