what muscles are used in a tennis forehand

A motion analysis system was used to collect the motion trajectories of the shoulder, elbow, and wrist joints and the trunk. 2013;88(7):720-755. doi:10.1016/j.mayocp.2013.05.011. Lauer L. United States Tennis Association. Top 10 Fundamental Skills for Modern Table Tennis - PingSunday As you do this, start to move your racket back and use your non-hitting arm as a counterbalance. Tennis Grips: The Ultimate Guide (with Photos) - My Tennis HQ Biomechanics of the Tennis Groundstrokes: Implications for S - LWW Biomechanics of the Tennis Serve: Implications for Strength - LWW These are the open and neutral stance. When the shoulders are connected well - meaning there is a certain firmness across . Evidence from a Nationally Representative Survey. Two-handed backhands have larger extension torques in the rear leg, which result in larger axial torques to rotate the hips and trunk than 1-handed backhands (2,10,19). Tilt the face of your racquet down more on your backswing. The exercises denoted in this article are designed to help the coach with on-court and off-court training so that various training sites can be utilized for effectiveness in training. Br J Sports Med. kinetic chain;; tennis-specific training; technique analysis. Because the rackets had become bigger and lighter with stabilizing and vibration-reducing technologies, hitting heavier topspin became possible without greatly compromising ball speed. Not only does your core connect your lower body to your upper body, most movements originate in your core. What muscles are involved in a tennis serve? - idswater.com Updated August 13, 2018. Lie on the ground on your back, spread your arms to the sides in a T position, pushing your palms to the ground. Exercise Programming for Tennis - Planes, Stances - Mattspoint Tennis Tennis development is a natural consequence of biomechanics. 2023 BDG Media, Inc. All rights reserved. Concentric and eccentric contractions of the obliques, back extensors and erector spinae cause the trunk to rotate. The backhand backswing is similar to the forehand with the exception of the loop. Ultimate Frisbee Forehand: 8 Secrets To Throwing Long The three most commonly used conventional grips are: the Continental (or "Chopper"), the Eastern and the Semi-Western. In a split step the feet should be shoulder width apart, with legs flexed, the upper body leaning slightly forward and the weight on the balls of the feet. With hard hitting such a huge part of the modern game, having a base of strength . Phase 3: The Follow Through The follow through occurs after contact with the ball is made beginning with Figure 7a, below. Keep a loose wrist so when you make contact it meets it dead on. This gets all of the big muscle groups connected through the shoulders, back, core and hips in position to fire. Vigorous extension of the lower extremity in classic closed stance forehands creates greater axial torques to rotate the pelvis and hips than not using the legs (9). Slowly raise the weights to your sides keeping your elbows almost locked out. Nadal generates huge power from the hips. Front-leg extensor torques are larger in the 1-handed backhand than the 2-handed backhand (19). 5. The Importance Of Shoulder Rotation In Tennis Groundstrokes 1228Wantagh Avenue The Biomechanics of Tennis Fundamentals Why Tennis Players Should Lift Weights (Plus Two Free Workouts) Muscles Involved In The Backhand Action Of The Tennis Shot Essay Mayo Clinic. 7 of 8. Every tennis racket has a grip (or handle) with 8 different sides. 2019;6:69. doi:10.3389/fcvm.2019.00069, Oja P, Kelly P, Pedisic Z, et al. Please try again soon. Forward swing to impact consists of trunk rotation initiating racket movement and is responsible for the forward movement of the hitting arm. Theyre also required to accelerate and catch up to the ball, he says. The completion of the swing shows a follow-through in the direction of the target until well after contact is made followed by the racket swinging back over the head as a result of the forceful rotational component of the swing. Exercise for Your Bone Health. The flexible racket has been shown to dampen the shock better. Concentrate on relaxing. The swing to impact involves the lower limb drive, together with trunk rotation that produces the shoulder rotation and represents 20 percent of the racket speed. The quads aka the muscles on the fronts of your thighs get in on the action, too. Finally, biomechanics involves the design and function of equipment. Note the hip and trunk rotation in the 2-handed backhand (Figure 3a-f). Background:The open stance forehand has been hypothesized by tennis experts (coaches, scientists, and clinicians) to be more traumatic than the neutral stance forehand as regards hip injuries in te. PURPOSE To broaden our understanding of muscle function during the tennis volley under different ball placement and speed conditions by examining the activity of selected superficial muscles of the stroking arm and shoulder (flexor carpi radialis, extensor carpi radialis, triceps brachii, deltoids, and pectoralis major) and muscles related to Watch his glutes, some huge powerhouses! For example, MB drills are offered to help the athlete, not only move and get in position properly but also to execute the form of the stroke in the proper pattern. 3. For more information, please refer to our Privacy Policy. Strength & Conditioning Journal31(4):41-49, August 2009. Hand and wrist flexion (snap) are the last movements and produce 30% of the total racket speed. Harinarayan CV, Holick MF, Prasad UV, Vani PS, HImabindu G. Vitamin D status and sun exposure in India. Pro players today use the tennis forehand wrist position to accentuate the movement of a whip. This type of swing is utilized by modern tennis players such as Federer, Nadal, Justine Henin and the majority of the top pro tennis players in the game today. This movement sequence will mimic the movement and muscles used in a wide forehand. Legs are the most important muscles for tennis in general, but very powerful and controlled forehands can be hit without much leg involvement. Two-handed backhand groundstroke-(a-c) illustrates the preparation phase of a 2-handed open stance backhand, while (d-f) illustrates the forward swing. United Sports Publications, Ltd. The athlete grasps the handle of a cable pulley machine at the height of the waist. The rotation of upper arm, forearm, and hand, account for the remaining 75% of racket speed at impact. The game of tennis has changed dramatically in the past 30 years. (Pdf) Analysis of Hitting Method and Wrist Strength of Student Tennis supplement your tennis game by strength training. Position 3. When I train my forearm, the next day the racket feels lighter Why would it be all shoulder?? The arm is one of the weaker parts of the body. What Muscles Does Table Tennis Train (Full Guide) modify the keyword list to augment your search. Figure 10a demonstrates a forearm pronation movement, and Figure 10b demonstrates a forearm supination movement. 16. Muscles in the Body Used in Tennis | Healthy Living doi:10.1177/0022146510383501. Forward movement of the upper arm is a key feature of forehand mechanics, producing 30% of the racket speed. Finally, there is a demonstration of how the legs, hips, and torso should move in synchrony as well as instruction on how to develop coordination so the athlete can utilize the kinetic chain more effectively. How To Hit a Topspin Shot in Tennis: 10 Steps - Tennis 4 Beginners Regardless of grip type, backswing or follow-through, impact must be exact for a player to hit a specific shot. 516-409-4444 This change in the coordinated use of the kinetic chain suggests that the loading and injury risk to major segments of the body may have changed in tennis (11). This is probably most evident in groundstroke technique and strategy. Much of the power in the volleys comes from this step. Forearm drill. 2018;28(1):27-33. doi:10.2188/jea.JE20160166, Teo AR, Choi H, Andrea SB, et al. Flow with the swing motion so that your stroke ends with your hips square to the table and your paddle in front of your face. Learn How to Hit a Forehand Like Federer, Nadal and Djokovic. Torques about the wrist in 1-handed backhands are greater than direct force loading (14) and can create a rapid stretch of the wrist extensors that is more pronounced in players with a history of tennis elbow (17). 1. Knudson D and Elliott BC. This article will summarize recent research related to the biomechanics of tennis technique and propose specific conditioning exercises that logically would tend to improve performance and reduce the risk of injury in tennis. I'm pretty sure I can do double Maria Sharapova's best in any exercise. Your feet never stop moving when a ball is in play even when your opponent has the ball. Tennis strokes - FitPro Blog Isometric: A muscular contraction in which the length of the muscle does not change. The arms should move in sync on the forehand either like this or . As stated by Roetert and Reid (20), there are 2 things to remember related to these forehand stances: (a) open stances are often situation specific and (b) both stances use linear and angular momentum to power the stroke. For the forehand specifically, the core and forearms are most important. Keyword Highlighting Instead, the wrist stayed in the exact same laid back position at impact and beyond. Particularly, the catching phase of the medicine ball (MB) tosses in Figures 4-7 helps in improving both upper- and lower-body eccentric strength. In Figure 5, the athlete is demonstrating a closed stance catching position. Wrap your fingers around your racquet's grip at the butt end. There is no perfect way to stroke the ball, but there is one time when the stroke must be perfect -IMPACT. Grip the dumbbells so that they hang by your sides with the palms of your hand facing your sides. This is strong retrospective evidence that training of the wrist extensors and grip may be useful to reduce the risk of the common overuse injury of the lateral epicondyle. Lastly, the wrist must be firm (fixed) at impact. According to Mentus, these muscles are essential for gripping the racquet and striking the ball, making them a crucial component of an effective tennis swing. Eccentric strength both in the upper and in the lower body can assist in maximizing tennis performance as well as to aid in the prevention of injuries (12). At impact the racket shoulder moves more toward the net than the topspin stroke. As the ball approached, the player swung at it maintaining this position of the arm and wrist but firming up the grip at impact and hitting through the ball. Obesity (Silver Spring). 17. Figure 10a demonstrates a forearm pronation movement, and Figure 10b demonstrates a forearm supination movement. But that's not always the case. A strong swing requires good upper body strength . Spend as much time as your practice time allows developing movement. Modern Tennis Forehand Ebook He may be reached by e-mail at Badminton Forehand & Backhand Clear - TeachPE.com O ne of the characteristics for the tennis evolution over the past decade is a preferential use of the forehand drive in the construction of the point (15) that appears as a key stroke of the modern game . PDF Biomechanical Analysis of Shots and Ball Motion in Tennis and The The athlete grasps the wrist roller device with both hands at shoulder height. To make the most of your tennis game, Mentus recommends playing for a half-hour at least twice a week. It seemed that in order to hit a proper tennis forehand, the wrist had to be firm and stable. The forearm flexors and grip musculature are also important in the tennis forehand. Every time you hit a groundstroke, you're primarily working the transverse plane (i.e. Balls hit off these forehands were faster and more heavily spun than ever before. This lean into the ball tends to level out the racket path, resulting in a longer, more stable hitting zone. Get new journal Tables of Contents sent right to your email inbox, Biomechanics of the Tennis Groundstrokes: Implications for Strength Training, Articles in PubMed by E Paul Roetert, PhD, Articles in Google Scholar by E Paul Roetert, PhD, Other articles in this journal by E Paul Roetert, PhD, Biomechanics of the Tennis Serve: Implications for Strength Training, Preseason Strength and Conditioning for Collegiate Tennis Players, A Performance Evaluation of the Tennis Serve: Implications for Strength, Speed, Power, and Flexibility Training, Energy System-Specific Training for Tennis, Efficient Deceleration: The Forgotten Factor in Tennis-Specific Training, Privacy Policy (Updated December 15, 2022), National Strength and Conditioning Association. Practical exercises have been offered that will emulate the stroke coordination to improve the efficiency of stroke production as well as exercises that will improve the athlete's ability to decelerate specific body parts to assist in recovery after the execution of the specific stroke. THE PURPOSE OF THIS ARTICLE WAS TO SUMMARIZE RECENT RESEARCH RELATED TO THE BIOMECHANICS OF TENNIS TECHNIQUE IN GROUNDSTROKES AND THEN TO RECOMMEND SPECIFIC STRENGTH AND CONDITIONING EXERCISES THAT WOULD TEND TO IMPROVE TENNIS PERFORMANCE AND PREVENT INJURY. All rights reserved. Great agility, quickness and quick reactions are essential to be successful in badminton. This study aimed at investigating the relationship between the trunk and upper limb muscle coordination and mass of the tennis racket . He was using a new kind of string made of polyester, instead of the traditional natural gut. I'd like to see any evidence that bears on how Titin is triggered for the SSC. The Tennis Forehand And The Role Of The Wrist 2019;18(1):13-20. Muscles shoulders: deltoid, pectoralis major, coracobrachialis elbow/fore: biceps brachii, brachialis, brachioradialis, pronator quadratus & teres hand: flexor digitorum supinators, lumbricals, palmar interossei, opponens pollicis trunk: erector spinae group hips: hamstring group, gluteus medius & minimus knees: quadriceps group Especially while playing tennis are many kinds of muscles. Additionally, players could now also commonly afford to hit off the back foot or from wide open stances when rushed and still create shots that were heavy and penetrating. But what muscles does tennis work? This will make the power from the swing come mostly from the arm instead of the body. Both these movements are used during tennis groundstrokes. Like the tennis serve. January 1, 2017. Turn Your Shoulders Early. The muscles involved would include: pectoralis major, latissimus dorsi, teres major, subscapularis, and deltoid (anterior fibers). The athlete flexes and extends the wrist to lower the weight. It is in this sense that brushing the tennis ball from low to high via the windshield wiper forehand and pronating the forearm became an integral part of the tennis forehand. Your message has been successfully sent to your colleague. Concentrate on extending the arm and making contact. Stretches for Tennis | The Best Tennis Stretches - StretchCoach.com This will turn the forehand swing into an arm swing by activating the muscles in the arm. They did this by whipping the racket steeply upward and way over the head using a very fast action of the shoulder, arm and wrist. The main ones being: The core muscles, including the rectus abdominus and transverse abdominus, which are the abdominal muscles, and both internal and external oblique muscles. Mili's Split method introducing tennis dance, 1st tennis lesson with Miss Serbia Finalist 2015 Forward rotation of the upper trunk coincides with a lag in the upper extremity resisted by eccentric muscle actions and large peak shoulder horizontal adductor and internal rotation torques (3). From the sports medicine point of view, when a player is out of position, it is difficult to use the body properly in generating force to hit the ball which means that the upper arm must work harder than it should. All games of tennis consist of six basic strokes: the serve, forehand groundstroke, backhand groundstroke, forehand volley, backhand volley, and the overhead smash. While it may seem like a tennis swing comes from the arms, its actually a motion that engages your whole body, she tells Bustle, including the core. Core Muscles Agility, balance and strength all come from your core your lower back and stomach muscles which is used during every shot and movement during a tennis match. 2013;21(3):E219-E228. limb during tennis. Movement Analysis: Tennis Forehand by Arianna Robin - Prezi In: 8. One way to remember which muscle is the agonist - it's the one. It hones in on the larger muscle groups listed below. 13. Footwork, or movement, is another important biomechanical attribute. ; A muscle fiber generates tension through actin and myosin cross-bridge cycling. Pinckard K, Baskin KK, Stanford KI. The backswing, commencing with flexion of the lower legs and irrespective of style, is characterized by a loop, which has shown to increase racket speed (as opposed to the straight backswing which provides control), and a large rotation of shoulders and trunk. Iino Y and Kojima T. Role of knee flexion and extension for rotating the trunk in a tennis forehand stroke. While theres a lot of emphasis on your lower body and core in a game of tennis, your upper body, arms, shoulders, and chest are key components, too, says Frayna. This is one of the toughest shots to play in badminton. Particular attention must now be paid to the use of individual segments of the upper arm, forearm and hand. The muscles used when playing tennis are: In the lower body: calves, hamstrings, quads, and glutes. I am on a tennis court and I do NOT have a good device to type. Lin-Hwa Wang, Kuo-Cheng LO', Hong Wen wuZ, Fong-Chin Su Knudson D. Forces on the hand in the one-handed backhand. Wantagh, NY 11793 The internal rotators of the shoulder (pec major, lats, subscap) and the trunk muscles are the primary movers in this phase. Then, in the late 90s, a young and charming Brazilian player named Gustavo Kuerten shocked the world by coming out of nowhere and winning the French Open. A strong core keeps you balanced and stable so that you can focus on hitting the ball. Tennis demands movement in all of these planes - and at times, multiple planes simultaneously. According to Nelo Phiri, a tennis coach at Life Time Westchester, the action of swinging a tennis racquet fires up your ab muscles. A similar kinetic chain of body segments accompanies the remaining strokes. Polyester strings were more durable and it allowed Kuerten to stroke the ball with as much racket head speed as he could possibly generate. (b) Supination (palm up). Associations of specific types of sports and exercise with all-cause and cardiovascular-disease mortality: a cohort study of 80 306 British adults. (a) Pronation (palm down). As always, the best treatment is prevention. Footwork may email you for journal alerts and information, but is committed It is anticipated that coaches will be able to provide a safer yet more productive and effective strength training regimen for their athletes. Contents 1. Muscles used in Tennis Tennis is a sport that places demands on all the major muscle groups of the body. Situation-specific forehands refer to the need to produce different types of forehands depending on where the player is in the court, the purpose of the shot (tactics), amount of preparation time available, as well as where the opponent is during the same scenario. The forehand is the weapon for most tennis players and building a game plan behind a powerful forehand makes winning matches much easier. This movement is then repeated on the way back to the starting position focused on developing deceleration ability in this same plane of motion. For one, tennis is a great way to get your cardio in, says Ajay Pant, the senior director of racquet sports at Life Time gyms. The athlete will need to move back and across quickly to catch the MB (loading phase) and then while maintaining dynamic balance produce a forceful hip turn and throw that will mimic the muscle contractions and movements required for a deep defensive forehand stroke (for a right-hander). Modern forehand technique (typically utilizing grips ranging between eastern and western grips) clearly involves sequential coordination that takes advantage of stretch-shortening cycle muscle actions. Patterns of ultraviolet radiation exposure and skin cancer risk: the E3N-SunExp study. This follow-through, where the racket actually finishes over the head, is an adaptation that many players have implemented, and although the follow-through is initially still toward the target (Figure 1e), the overall pathway of the stroke (Figure 1f) ending up over the shoulder allows the player to impart greater spin on the ball. The athlete will need to move forward and across quickly to catch the MB (loading phase) and then while maintaining dynamic balance produce a forceful hip and trunk rotation to throw the MB. One-handed backhands have the hitting shoulder in front of the body and rely less on trunk rotation and more on coordinated shoulder and forearm rotations to create the stroke (Figure 2a-f). It is vital that teaching professionals understand this kinetic chain so that they can better recognize errors or inefficient movement. (a-f) Forehand groundstroke-(a-c) illustrates the preparation phase of the open stance forehand, while (d-f) illustrates the forward swing. The windshield-wiper follow through was now a common thing and this particular tennis forehand appeared as if it required a perfectly-timed wrist snap at contact. During a tennis match, all the major muscle groups are used and the energy exertion required during play can burn over 200 calories in 30 minutes, depending on your height and weight. Is it the deltoid, shoulder? Energy from the left leg is transferred as the hips open up first, followed by the shoulders. Preparation 4. J Back Musculoskelet Rehabil. What Women Need to Know. This will have the effect of taking the arm out of sync with the body by putting the arm ahead of the body. 2020;113(5):81. Results The experimental group's stability increased significantly, from 1.78 0.67 to 2.25 1.34 before training, and backstroke strength increased significantly, from 6.21 to 10.21; total . Most players change grips during a match depending on what shot they are hitting. 2. An essential ingredient of footwork is to think of the body as a series of small, coiled springs that, when activated, sequentially result in propelling the player in the desired direction. Mili uses various swing exercises to help players feel the swing and how to amplify it through the body movements. Dynamic stretching has sustained effects on range of motion and passive stiffness of the hamstring muscles. The purpose was to develop rotational hip and core strength in movement patterns and planes that are most used during tennis strokes (Figure 7). Roetert, E Paul PhD1; Kovacs, Mark PhD, CSCS1; Knudson, Duane PhD2; Groppel, Jack L PhD3, 1United States Tennis Association, Boca Raton, Florida; 2Department of Health and Human Performance, San Marcos, Texas; and 3Human Performance Institute, Lake Nona, Florida. Additionally, when working on movement there should be a coordinated effort between the legs and the upper body. Fitness," "Triathlon Magazine," "Inside Tennis" and others. I think that he weighed 140 pounds but he's in the top 1,000. For a better experience, please enable JavaScript in your browser before proceeding. Due to the swinging of the racket, tennis is often thought of as an upper-body sport, but your leg muscles, including your glutes, quadriceps, hamstrings and calves, are doing most of the work out on the court. Section 01 - The Forehand Forward Swing Explained - FTP Tennis