Tennis techniques to improve performance
When looking to improve tennis performance, there are two key factors to consider: Technique and Physiological competences. When watching a professional tennis player, it becomes evident that there are a variety of fundamental skills to be learnt.
Firstly, in many match situations such as when the player returns service, he stands with his knees bend and with the heels off the floor. This simple posture improves balance control and pre-arranges the body to perform explosive movements, for this reason it is an ideal position to enhance the likelihood of returning a hard serve. This trick seems obvious, but many beginners and experienced players forget to bend their knees due to the difficultly of maintaining this position for extended periods of time. On the contrary, when serving, it is advised to point at the ball with your non-dominant hand. In fact, this expedient prevents the drop of the shoulder, correlating with a reduced likelihood in the b all striking the net.
With regards to a volley, the best tip is to keep the racket in front of your body this reduces the chance of an unforced error and provides greater stability and accuracy in the shot. However, a forehand shot is the most used shot in the construction of the point in modern tennis. Therefore, the improvement of this shot speed, while maintain control, plays a key role in optimal performance. As consequence, strength training is fundamental to improve performance in modern tennis athletes. In a recent study the efficacy of two strength training modalities was tested. One modality based on medicine-ball exercises (with handles) and the other based on overweight racket. Results showed that both training protocols increased forehand drive ball speed in adult tennis players. In conclusion to improve performance, both training protocols can be utilized, for example one during preseason and the other during on-season programs. The ARKE bundle provides all of the necessary equipment to achieve these goals in addition to the Kinesis stations.
- Genevois C, Frican B, Creveaux T, Hautier C, Rogowski I. Effects of two training protocols on the forehand drive performance in tennis. J Strength Cond Res. 2013 Mar;27(3):677-82. doi: 10.1519/JSC.0b013e31825c3290. PubMed PMID: 22592176.
- SCIENTIFIC JOURNALS:
The Journal of Strength and Conditioning Research