🎾 Roetert Tennis - Anatomy¶
Giới Thiệu¶
Roetert Tennis - Anatomy — tài liệu 42 trang từ thư viện sách tennis.
Chủ đề chính: Thể lực, Giải phẫu, Roger Federer, Coach, Rafael Nadal
Tóm tắt nội dung (trích từ tài liệu gốc): C hapte r 1 The Tennis Player in Motion Elite tennis players make it look so easy and effortless. By comparison, your movement skills, strokes, and fitness may leave something to be desired. Good coaches can help you improve technique and fitness, but keep in mind that there are many individual differences, even at the professional level. You can see that Roger Federer and Rafael Nadal don't play exactly the same way. They do have in common a desire to perfect their skills and a drive to continue to improve both technique and physical preparation. Proper technique, however, can be attained onl
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C hapte r
1 The Tennis Player
in Motion
Elite tennis players make it look so easy and effortless. By comparison, your
movement skills, strokes, and fitness may leave something to be desired.
Good coaches can help you improve technique and fitness, but keep in mind
that there are many individual differences, even at the professional level. You
can see that Roger Federer and Rafael Nadal don't play exactly the same way.
They do have in common a desire to perfect their skills and a drive to continue to
improve both technique and physical preparation. Proper technique, however,
can be attained only if you can produce all necessary movements throughout
the range of motion required for optimal positioning and stroke execution.
The sport of tennis requires strength, flexibility, power, endurance, and
speed. Each of these components requires a well-trained muscular system.
In addition, each court surface provides a different challenge. For example,
clay courts require players to play longer rallies--sometimes as much as 20
percent longer--than do hard courts, and grass courts are even faster than
most hard courts. Therefore, players who usually play on clay should train
muscular endurance, while players who usually play on faster surfaces such
as hard or grass courts may want to train more for muscular power or at least
a combination of endurance and power.
Tennis is a lifelong sport, and the goal for many of us is to continue to
enhance our performance while staying injury free, whether playing recreation-
ally, in tournaments, at the college level, or even at the professional level. The
best way to do this is to train effectively and use proper technique, seeking to
produce effective and efficient tennis strokes. Consider the demands of tennis,
but keep in mind your unique playing style and body structure.
Physical Demands of Tennis
Proper movement skills are critical for successful tennis. A successful tennis
player must be able to get to the ball early and set up properly. Typically, this
requires quite a few adjustment steps as you recognize the path, spin, and pace
of the incoming ball. In fact, tennis often has been characterized as a game
of emergencies. It involves constant movement, short sprints, and frequent
directional changes. On average, 3 to 5 directional changes are required per
point, and it is not uncommon for players to perform more than 500 directional
changes during a single match or practice. Matches can last several hours,
which requires aerobic fitness, but the short sprints, explosive movements,
and directional changes are clearly anaerobic. Therefore, both the cardiore-
spiratory and muscular systems should be trained using movement patterns
representative of those seen during tennis play.
1
2 tennis anatomy
A big focus of the United States Tennis Association (USTA) Player Devel-
opment training program is good movement and positioning. It is clear that
if you can't get to the ball and set up properly, you won't hit the ball in the
most balanced way to produce a forceful stroke. The legs are the first link in
transferring forces from the lower to the upper body. This is part of the kinetic
link, or kinetic chain, system. Newton's third law states that for every action
there is an equal and opposite reaction. When you hit a tennis ball, your feet
push against the ground, and the ground pushes back. This allows you to
transfer force from one body part to the next, through the legs, hips, trunk,
and arm all the way to the racket. The key is to do this in the most efficient
and effective manner by timing the segments correctly, not leaving out any
segments, and preparing your body to be strong and flexible enough to handle
the stresses imposed. Proper technique and preparation of the muscular system
should go hand in hand. The lower body, midsection (the core or torso), and
upper body are important in tennis, but each segment has different needs and
training requirements.
Training the legs is vital for efficient movement on the court. Research shows
that the muscles in both legs are stressed equally in tennis, so training programs
should reflect this. Since the vast majority of tennis movements are side to
side, it is important to focus 60 to 80 percent of training on these movement
patterns. In other words, working on lateral movements incorporating the
abductors, the muscles that move the leg away from the center of the body,
and the adductors, the muscles that bring the leg toward the center of the
body, is at least as important as training the other muscle groups of the legs.
Think of the midsection of the body as a cylinder when it comes to training.
Exercises should be designed to move the front, back, and side of the torso
through multiple planes of motion. Tennis strokes require rotational movements
as well as flexion and extension, frequently all in one stroke.
The dominant side of the upper body is much more involved in each stroke
than the nondominant side. Therefore, in addition to training the dominant
side for performance purposes, you need to train the nondominant side for
balance and injury prevention. Since the game tends to be dominated by
serves and forehands that involve the muscles of the front of the shoulders
and the chest, be sure to train the muscles in the rear of the shoulders and
the back. During forehands and serves, these muscles experience eccentric,
or lengthening, contractions and shorten during the backhand stroke through
concentric contractions.
When designing a training program for tennis players, it is important to
balance upper and lower body, left and right sides, and front and back. Tennis
Anatomy takes you through each of the body parts and provides you with
appropriate exercises for optimal performance.
Playing Styles and Court Surfaces
Muscular balance is key for all players regardless of surface or playing style.
However, your playing style and the surface you play on most often will influ-
ence your training goals and affect your exercise choices. For example, if you
the tennis player in motion 3
play a lot of long points on clay courts, you will want to train for endurance,
especially in the lower body, instead of muscular strength and power, which
would be more appropriate for a player who plays shorter points on hard courts.
The same principle holds for the upper body, but to a lesser extent. You will
still likely hit the ball just as hard when playing on a slower court; however,
muscular endurance becomes more important since the points are longer.
Regardless of playing style or surface, the upper body should be trained for
both muscular power and endurance.
Playing Styles
Do you know what your playing style is? Do you like to come to the net and
put the ball away with a volley or overhead? Or are you the type of player
who likes to outlast your opponent by never missing a ball? Or do you like to
hit the ball hard from the baseline, trying to dictate points and go for winners?
All three styles can be very effective. Which style you use depends on your
skills, personality, and possibly the court surface you play on most frequently.
Most coaches categorize players into four different playing styles:
1. Serve and volleyer
2. Aggressive baseliner
3. Counterpuncher
4. All-court player
At the top professional level, the aggressive baseliner is the most prevalent,
followed by the all-court player. The traditional serve and volleyer and the
stereotypical counterpuncher are no longer preferred playing styles on either
the men's or women's tours. However, tennis players at other levels can be
seen playing each of these different styles.
The serve and volleyer (figure 1.1, page 4) relies on the serve to help dictate
the point. After the serve, she explodes forward to the net. Typically, a serve
and volleyer moves forward 20 to 40 percent more than a counterpuncher or
an aggressive baseliner and about 20 percent more than an all-court player.
Because of this forward movement, a serve and volleyer often finds herself
at the net, trying to finish the point. Good volley technique is imperative and
requires excellent leg strength, particularly in the quadriceps, gluteus maximus,
and gastrocnemius. Strong leg muscles are key, especially for hitting low volleys
that require significant knee flexion. Functional flexibility is very important to
the serve and volleyer because she is required to get very low to the ground
dozens of times throughout the match. Similarly, flexibility of the wrist is help-
ful, especially in reaching for volleys that stress the end range of the joint. This
flexibility needs to be trained regularly.
The aggressive baseliner (figure 1.2, page 4) is more comfortable hitting
groundstrokes but is also looking to put pressure on his opponent by
hitting hard, aggressive strokes. This player's goal is to move less than the
counterpuncher, and he prefers to move inside the court and take balls earlier
to reduce the opponent's time between strokes. Muscular strength and
4 tennis anatomy
Quadriceps Gluteus medius
Gluteus maximus
Gastrocnemius
Soleus
Figure 1.1 Serve and volleyer on a grass court hitting a low volley.
E4826/Roetert/Fig.01.01/389269/JenG/R3
endurance are required, but overall
power is the major physical component
that helps the aggressive baseliner
dictate points. Having a major weapon
such as a big forehand or strong two-
handed backhand is very beneficial.
Erector spinae Powerful strokes require strength as
well as speed. Training exercises should
External oblique take this into account. Exercises for the
Internal oblique lower body and midsection should be
very similar to those mentioned for
players with other styles, but a greater
emphasis on upper body power is
helpful. The muscles of the chest and
front of the shoulders are important for
producing force, but don't neglect the
muscles of the back of the shoulders
and upper back. They help protect the
shoulder complex and prevent injury.
The goal of the counterpuncher
(figure 1.3) is to chase down every ball
and make sure the opponent has to hit
many balls each rally to win any points.
Figure 1.2 Aggressive baseliner on a hard This game style is based on great side-to-
coEu4r8t26h/iRttoientgerat/Ftigw.0o1-.0h2a/3n8d9e2d70b/JaecnkGh/Ra2nd. side movement and stroke consistency.
the tennis player in motion 5
Anterior Pectoralis major
deltoid Serratus anterior
Biceps brachii
Figure 1.3 Counterpuncher on a clay
court sliding to hit a wide forehand.
The counterpuncher moves laterallEy486206/Rtooe8te0rt/pFieg.r0c1.e0n3/t38o9f2t7h1/eJetniGm/Re1.xOften she
will stretch out to hit open-stance forehands or backhands. Therefore, it is
critical to train the abductors and adductors as well as the muscle groups
mentioned for the serve and volleyer in a well-rounded training program.
This includes training flexibility as well as strength. The counterpuncher must
depend on speed, quickness, and the ability to change direction since she
may not often put the ball away for a winner. This type of game style is most
effective on slower courts. Muscular endurance of the upper and lower body
is critical. The obliques must be trained to assist in the rotational movements
of all groundstrokes since the counterpuncher hits so many strokes, most with
an open stance. Also, when playing great defense, the counterpuncher may hit
many strokes when on one leg, out of position, or off balance. Therefore, it is
imperative to train for these situations on the court by performing single-leg
activities and training in unstable or irregular environments.
The all-court player (figure 1.4, page 6) looks to be aggressive when hit-
ting groundstrokes but is also happy to follow aggressive shots to the net to
finish points. All shots, from serves to groundstrokes to volleys, require equal
attention in training. In addition, significant time should be spent on the tran-
sition game, training for shots that help the all-court player get to the net.
The all-court player should regularly practice approach shots, such as a big
forehand or slice backhand hit from half court, and follow each shot to the
net. These shots require excellent movement and positioning, most often with
a more closed stance than regular groundstrokes. Exercises for both the upper
6 tennis anatomy
Rhomboid minor
Rhomboid major
Infraspinatus
Teres minor
Latissimus dorsi
Posterior deltoid
Figure 1.4 All-court player on a hard court hitting a one-handed slice backhand
approach shot.
and lower body are Eb4e8n26e/fRicoeiatel,rt/eFsigp.0e1.c0i4a/l3l8y92e7x2e/JrecnisGe/Rs3that help develop weight
transfer and movement into the court such as the spider drill (page 174) and
the split step with stimulus drill (page 177) in chapter 9. It is important to train
all muscle groups. The main focus should be on balancing between left and
right, front and back, and upper and lower body.
Court Surfaces
Court surface does dictate playing style to a certain extent. In general, a serve
and volleyer can be more successful on a faster grass court than on a clay
court. A counterpuncher typically is more successful on a slower clay court
than on any other surface.
Since balls bounce lower on grass courts and fast hard courts, players must
be able to bend their knees well. Training should focus on exercises that take
the body through the same range of motion expected during a match (e.g.,
full-range lunges and squats), with powerful recoveries. Players who play
on clay often have to slide into their shots while hitting a wide forehand or
backhand. Since playing on clay requires not only front and back leg strength
but also muscular strength of the inside and outside of the legs, it is vital to
train the abductors and adductors. Muscular endurance should be the focus.
Researchers have compared the ball speed on hard courts and clay courts.
After the ball lands on a clay court, the ball speed is typically reduced by 15
percent compared with the same ball on a hard court. This is a major reason
the tennis player in motion 7
why points are longer on clay courts and more strokes are hit per rally. Longer
points on clay courts will slightly increase heart rate compared with shorter
points on hard courts. Therefore, training to prepare for playing on a clay court
will require a greater emphasis on aerobic conditioning versus training to play
on a hard court. Service games are more physically demanding than return
games, so players with weaker serves need to be prepared to play longer points
and use a more physically demanding style.
Tennis Strokes
Tennis Anatomy features many exercises to improve your tennis game. Some
are multijoint exercises, such as the lunge, which uses the hips, knees, and
ankles. Others are single-joint exercises, such as the calf raise, which uses just
the ankle joint. All exercises will be useful to prevent injuries and enhance per-
formance. It is just as important to get fit to play tennis as it is to use tennis to
get fit. Therefore, the exercises in the following chapters will help you prepare
to take your game to the next level.
To identify how each exercise benefits your game, we provide icons to
indicate the specific strokes--groundstrokes (forehand and backhand), serves
and overhead shots, and volleys (forehand and backhand)--that will benefit
from the conditioning exercise. In this section, we explain the major strokes
and how actions, muscles, and muscle contractions are interrelated to produce
effective and powerful strokes.
Forehand and Backhand Groundstrokes
Over the past 30 years, the greatest changes in tennis likely have occurred
because of changes in racket technology. Rackets are made out of a variety
of materials and are wider and stiffer, featuring a larger sweet spot. This has
had a tremendous impact on the game, nowhere more than in the ground-
strokes. The larger sweet spot is more forgiving on off-center hits, and the
racket materials allow for more forceful swings. Because of these changes,
forehand and backhand swings have changed as well. The long, flowing swings
and follow-throughs in the direction of the target have given way to more
violent, rotational swings that end up across the body in a variety of positions
depending on the type of shot. These swing patterns allow players to hit the
ball from a more open stance, particularly when hitting forehands but also
when hitting two-handed backhands. This rotational component can put a
significant amount of stress on the midsection. Therefore, exercises preparing
the body for these stresses are vitally important.
Many of the muscle actions in the lower body are similar for all of the tennis
strokes. There is an interplay between eccentric (lengthening) and concentric
(shortening) actions that allows the body to store and release energy based on
the phase of each stroke. In addition, each stroke requires trunk rotation, more
so for groundstrokes, serves, and overheads than for volleys. The forehand,
serve, and overhead strokes differ from one- and two-handed backhand strokes
in that the upper body muscles are activated in the opposite way. The muscles
in the upper back and back of the shoulder act concentrically (shorten) in the
8 tennis anatomy
loading phase and eccentrically (lengthen) in the follow-through. The muscles
of the chest and front of the shoulder first contract eccentrically during the
backswing and then concentrically during the forward swing. The backhand
swing follows an opposite pattern.
Forehand Groundstroke
The forehand groundstroke may be hit from an open stance, a square stance,
or a closed stance. Each body position requires different lower and upper body
mechanics, although all three stances use a combination of angular and linear
momentum to power the stroke. Linear momentum is a product of both mass
and velocity and can be generated in both a vertical and horizontal direction.
Angular momentum refers to the rotational component of the stroke and
takes into account both the moment of inertia about an axis (resistance to
rotation about that axis) and the angular velocity about that axis. Both linear
and angular momentum are fundamental for the successful generation of
power in the forehand. The amount of linear momentum created affects the
amount of rotational force that is generated about each of the body segments.
The open-stance forehand (figure 1.5) results in the greatest total body
rotation and requires greater strength and flexibility throughout the core and
lower body than the square-stance or closed-stance forehand. The square-
and closed-stance forehands require less rotation at the core, and ball contact
is made more in front of the player and closer to the net. It is important to
understand that each of the stances is situation specific. In other words, where
Supraspinatus Anterior deltoid Pectoralis
Teres minor Biceps brachii major
Infraspinatus
Serratus anterior
Internal oblique
Rectus abdominis
External oblique
Gluteus medius
Quadriceps
Gastrocnemius
Soleus
a b
Figure 1.5 Open-stance forehand: (a) backswing; (b) forward swing.
E4826/Roetert/Fig.01.05/389273/JenG/R4
the tennis player in motion 9
you are on the court, the type of ball coming at you (both speed and spin),
and the shot you are trying to hit often affect your stance.
The open-stance forehand is the most commonly used forehand in today's
game. This shot requires vigorous hip and upper trunk rotation to provide
effective energy transfer from the lower body through the core and into the
racket and ball at impact. Trunk rotation, horizontal shoulder abduction, and
internal rotation are the main motions that create racket speed in the fore-
hand. After ball impact, eccentric strength helps decelerate the racket. This
is particularly important as it relates to injury prevention.
During the backswing of the forehand groundstroke (figure 1.5a), the gas-
trocnemius, soleus, quadriceps, gluteals, and hip rotators contract eccentrically
to load the lower legs and begin the hip rotation. The concentric contrac-
tions of the trunk rotation phase involve the ipsilateral internal oblique and
contralateral external oblique, while the eccentric contractions pull in the
contralateral internal oblique, ipsilateral external oblique, abdominals, and
erector spinae. The concentric contractions of the shoulder and upper arm
rotation in the transverse plane are performed by the middle and posterior
deltoid, latissimus dorsi, infraspinatus, and teres minor and are followed by
contractions of the wrist extensors. The eccentric contractions of the shoulder
and upper arm rotation in the transverse plane are performed by the anterior
deltoid, pectoralis major, and subscapularis.
During the forward swing (figure 1.5b), the gastrocnemius, soleus, quadri-
ceps, gluteals, and hip rotators contract both concentrically and eccentrically
to drive the lower body and hip rotation. Concentric and eccentric contractions
of the obliques, back extensors, and erector spinae cause the trunk to rotate.
The latissimus dorsi, anterior deltoid, subscapularis, biceps, and pectoralis
major all contract concentrically during the acceleration phase to bring the
racket to the ball for contact.
During the follow-through, the upper arm movement decelerates through
the eccentric contractions of the infraspinatus, teres minor, posterior deltoid,
rhomboids, serratus anterior, trapezius, triceps, and wrist extensors.
One-Handed Backhand Groundstroke
The one-handed backhand (figure 1.6, page 10) involves the summation of
forces similar to the forehand, but there are important differences as well.
The strength and muscular endurance of the wrist extensors are important for
successful repeated performance of the backhand. Research has shown that
torque at the wrist can create a rapid stretch of the wrist extensors, especially
in players who have a history of tennis elbow (lateral epicondylitis).
For a one-handed backhand, the dominant shoulder is in front of the
body. Typically, the stroke uses less trunk rotation; however, it requires a
more coordinated action of the different body segments, including shoul-
der and forearm rotation, than the two-handed backhand. The front leg is
more involved during a one-handed backhand than during a two-handed
backhand. Similar racket speeds can be achieved with one- and two-handed
backhands. Strength and flexibility, particularly of the muscles of the upper
10 tennis anatomy
Erector Posterior
spinae deltoid
Serratus anterior Internal oblique Trapezius
Gluteus medius Teres minor
Gluteus maximus External oblique Infraspinatus
Rectus
Gastrocnemius abdominis Rhomboid
Soleus Quadriceps major
Internal
oblique
Gluteus
medius
Gluteus
maximus
Soleus
Gastrocnemius
a b
Figure 1.6 One-handed backhand: (a) backswing; (b) forward swing.
E4826/Roetert/Fig.01.06/389275/JenG/R3
back and back of the shoulders, are key. Perform training exercises bilaterally
to achieve muscular balance.
During the backswing of the one-handed backhand (figure 1.6a), the gas-
trocnemius, soleus, quadriceps, gluteals, and hip rotators contract eccentrically
to load the legs and begin the hip rotation. The concentric contractions of the
ipsilateral internal oblique and the contralateral external oblique are balanced
by the eccentric contractions of the contralateral internal oblique, ipsilateral
external oblique, abdominals, and erector spinae to rotate the trunk. The
anterior deltoid, pectoralis major, subscapularis, and wrist extensors contract
concentrically to rotate the shoulder and upper arm through the transverse
plane as the posterior deltoid, infraspinatus, teres minor, trapezius, rhomboids,
and serratus anterior contract eccentrically.
During the forward swing (figure 1.6b), the lower body and hip rotation
is driven by the concentric and eccentric contractions of the gastrocnemius,
soleus, quadriceps, gluteals, and hip rotators. Concentric and eccentric con-
tractions of the obliques, back extensors, and erector spinae cause the trunk
to rotate into the shot. The acceleration phase of the upper arm is performed
through concentric contractions of the infraspinatus, teres minor, posterior
deltoid, and trapezius.
During the follow-through, the subscapularis, pectoralis major, biceps, and
wrist flexors contract eccentrically to decelerate the upper arm.
the tennis player in motion 11
Two-Handed Backhand Groundstroke
Many players benefit from the two-handed backhand (figure 1.7), especially
in the early learning stages. Both arms are used, increasing the power of the
stroke, and fewer body segments are involved, which helps learning players
coordinate the movement. These benefits help players hit balls in the strike
zone and balls that bounce higher that must be hit above shoulder level.
Although the two-handed backhand uses many of the same muscle groups
as the one-handed backhand, the two-handed backhand requires greater
trunk rotation versus the one-handed backhand. Therefore, the muscles of
the torso and midsection should be well trained, especially the internal and
external obliques. This is especially important in open-stance backhands, which
are becoming more prevalent at all levels of the game. In addition, the legs
should be trained to provide a stable base of support, to properly transfer
the forces from the ground to the racket, and to provide endurance for long
matches. One area unique to the two-handed backhand is the use of the
nondominant arm and wrist. The flexors and extensors of the nondominant
forearm and wrist and the muscles involved in ulnar and radial deviation must
be trained appropriately.
During the backswing (figure 1.7a), the eccentric contractions of the
gastrocnemius, soleus, quadriceps, gluteals, and hip rotators load the legs
and begin the hip rotation. Concentric contractions of the ipsilateral internal
oblique and contralateral external oblique are aided by eccentric contractions
Erector Trapezius
spinae Posterior deltoid
Serratus anterior
External oblique Pectoralis
Internal oblique major
Gluteus medius
Gluteus maximus Rectus
Quadriceps abdominis
Gastrocnemius
Soleus
a b
Figure 1.7 Two-handed backhand: (a) backswing; (b) forward swing.
E4826/Roetert/Fig.01.07/389277/JenG/R4
12 tennis anatomy
of the contralateral internal oblique, ipsilateral external oblique, abdominals,
and erector spinae. The shoulder and upper arm on the dominant side rotate
through the transverse plane through concentric contractions of the anterior
deltoid, pectoralis major, subscapularis, and wrist extensors and eccentric
contractions of the posterior deltoid, infraspinatus, teres minor, trapezius,
rhomboids, and serratus anterior. On the nondominant side, concentric con-
tractions of the middle and posterior deltoid, latissimus dorsi, infraspinatus,
teres minor, and wrist extensors create the rotation of the shoulder and upper
arm, assisted by eccentric contractions of the anterior deltoid, pectoralis major,
and subscapularis.
During the forward swing (figure 1.7b), concentric and eccentric contrac-
tions of the gastrocnemius, soleus, quadriceps, gluteals, and hip rotators drive
the lower body and hip rotation. Concentric and eccentric contractions of the
obliques, back extensors, and erector spinae rotate the trunk. The upper arm
on the dominant side moves to the ball through concentric contractions of the
infraspinatus, teres minor, posterior deltoid, and trapezius. On the nondomi-
nant side, concentric contractions of the anterior deltoid, subscapularis, biceps,
serratus anterior, and pectoralis major bring the arm to the ball.
During the follow-through, the dominant arm decelerates through eccentric
contractions of the subscapularis, pectoralis major, and wrist flexors. The non-
dominant arm decelerates through eccentric contractions of the infraspinatus,
teres minor, posterior deltoid, rhomboids, serratus anterior, trapezius, triceps,
and wrist extensors.
Serves and Overheads
The serve is one of the most important shots in tennis. Each player starts half
the points with a serve, for which he has time to prepare. The serve has become
a true weapon in the game because it can dictate much of what happens in
the ensuing point. Since the swing pattern of the overhead is quite similar to
that of the serve, we are including it in this section as well.
From a strategy and tactics perspective, the main keys to a successful serve
are pace, spin, and placement. The best servers combine all three components.
Of course, physical preparation to develop strength, power, flexibility, and
coordination determines the quality of these three components.
A good serve has become more important in professional tennis. Statistics
from the 2009 U.S. Open Tennis Championships show that for the men's
event, 5 of the top 10 ranked players also had the highest service speed. The
women's game has followed a similar trend. You also can make the serve a
true weapon by preparing your body for the rigors of serving at a high level
for an entire match.
In the modern game, we see two types of serves: the foot-up serve (figure
1.8) and the foot-back serve (figure 1.9, page 14). Either serve is acceptable.
Typically, the player chooses which serve to use based on personal preference
and style. In the foot-up serve, the rear foot typically starts in the same posi-
tion as for the foot-back serve. However, during the toss and backswing, the
back foot slides up to join the front foot. This allows for more forward weight
Posterior Trapezius
deltoid Infraspinatus
Teres minor
Rhomboid
major External Posterior deltoid
oblique Infraspinatus
Internal Rhomboid minor
oblique Quadriceps Rhomboid major
Gluteus Erector spinae
medius Trapezius
Gluteus Internal
maximus Teres minor oblique
Gastrocnemius
Soleus External b
oblique
a Gluteus medius
Gluteus maximus
Posterior Quadriceps
deltoid Gastrocnemius
Soleus
Gluteus maximus
External oblique
Gluteus medius
Quadriceps
Gastrocnemius
Soleus
c
E4826/Roetert/Fig.01.08/389279/JenG/R5
Figure 1.8 Foot-up serve: (a) loading; (b) acceleration; (c) follow-through.
13
Trapezius Posterior deltoid Quadriceps
Teres minor
External oblique Infraspinatus Gastrocnemius
Rectus abdominis Trapezius Soleus
Gluteus medius Rhomboid major
External oblique
Quadriceps Internal oblique
Gastrocnemius Gluteus medius
Soleus Gluteus maximus
a Teres minor
Infraspinatus
Posterior deltoid
Rhomboid minor External oblique
Rhomboid major Gluteus medius
Erector spinae
Internal oblique Gluteus maximus b
Quadriceps
Gastrocnemius
Soleus
c
E4826/Roetert/Fig.01.09/389282/JenG/R5
Figure 1.9 Foot-back serve: (a) loading; (b) acceleration; (c) follow-through.
14
the tennis player in motion 15
transfer as well as the ability to open up the hips easier during the forward
swing. The foot-back position allows for a slightly more balanced position and
possibly more upward (vertical) force production.
The execution of the serve or overhead has three major phases: loading,
acceleration, and follow-through. During the loading (or preparation) phase,
you are storing energy. The acceleration phase is when you release the energy
through the end of ball contact. The last phase, the follow-through (or decelera-
tion) phase, requires great eccentric strength to help control the deceleration
of the upper and lower body.
A successful serve or overhead is the result of the summation of forces from
the ground up through the entire kinetic chain and to the ball at impact. Knee
flexion (eccentric contractions of the quadriceps) occurs to instigate effective
ground reaction forces, the first major force-producing aspect of the service
motion. This knee flexion often is defined as lower body loading. The gastroc-
nemius, soleus, quadriceps, gluteals, and hip rotators contract eccentrically to
load the legs and begin hip rotation. During this stage of the serve or overhead,
a counterrotation of the trunk, core, and upper body occurs to store potential
energy that will ultimately be used in the service motion to transfer energy
through impact. During this loading phase, a lateral flexion of the shoulders
also increases potential energy storage. This energy will be released just before
and during ball impact. The obliques, abdominals, and trunk extensors contract
concentrically and eccentrically to rotate the trunk.
During the arm-cocking stage of the serve or overhead at the point of
maximal external shoulder rotation, the dominant shoulder might be rotated as
much as 170 degrees. The back extensors, obliques, and abdominals contract
concentrically and eccentrically to extend and rotate the trunk. Concentric
contractions of the infraspinatus, teres minor, supraspinatus, biceps, serratus
anterior, and wrist extensors and eccentric contractions of the subscapularis
and pectoralis major move the arm.
From this position there is an explosive vertical component that results in
concentric contractions of the major muscles of the dominant arm and shoulder.
The muscles in the front of the chest and trunk (the pectorals, abdominals,
quadriceps, and biceps) are the primary accelerators of the upper arm, while the
muscles in the back of the body (the rotator cuff muscles, trapezius, rhomboids,
and back extensors) are the major decelerators during the follow-through. The
leg drive is executed through concentric contractions of the gastrocnemius,
soleus, quadriceps, and gluteals and eccentric contractions of the hamstrings.
Concentric contractions of the abdominals and obliques and eccentric con-
tractions of the back extensors flex and rotate the trunk. The elevation and
forward movement of the upper arm are achieved through concentric con-
tractions of the subscapularis, pectoralis major, anterior deltoid, and triceps.
The elbow extends through the concentric contraction of the triceps and the
eccentric contraction of the biceps. Concentric contractions of the latissimus
dorsi, subscapularis, pectoralis major, and forearm pronators internally rotate
the shoulder and pronate the forearm. Wrist flexion is created through the
concentric contractions of the wrist flexors.
16 tennis anatomy
As a player lands, eccentric contractions of the gastrocnemius, soleus,
quadriceps, and gluteals decelerate the body. Eccentric and concentric con-
tractions of the back extensors, obliques, and abdominals flex and rotate the
trunk. Eccentric contractions of the infraspinatus, teres minor, serratus anterior,
trapezius, rhomboids, wrist extensors, and forearm supinators decelerate the
upper arm.
The overhead motion and technique are similar to the service motion. This
is particularly true when players keeps the feet on the ground when executing
the overhead (figure 1.10). Typically, this overhead is used to return a short lob
or when the ball bounces first. The muscular involvement is the same as for the
serve; however, the swing pattern, especially the backswing, might shorten just
slightly because of time constraints. The overhead with a scissor kick (figure
1.11) has a similar swing pattern for the upper body, but the lower body action
includes a takeoff from the rear leg and a landing on the opposite leg after the
ball is struck. This scissor-kick action produces force and helps with reach and
balance during and after the shot. Significant concentric involvement from the
gluteals, quadriceps, gastrocnemius, and soleus is required, particularly in the
takeoff leg. These same muscles act as a shock absorber (eccentric contrac-
tion) in the landing leg.
Infraspinatus
Posterior deltoid Teres Rectus
minor abdominis
Infraspinatus
Internal External
Rhomboid major oblique oblique
Gluteus
Teres minor medius Quadriceps
Gluteus
External Rectus maximus
oblique abdominis
Gastrocnemius
Gluteus Quadriceps
medius Gastrocnemius Soleus
Soleus
Gluteus
maximus
FEi4g8u2r6e/R1o.e1te0rt/FFigo.0l1lo.1w0/-3t8h9r2o8u7g/JhenaGf/tRe3r hitting E4826/Roetert/Fig.01.11/389288/JenG/R3
an overhead with the feet on the ground.
Figure 1.11 Backswing before
hitting a scissor-kick overhead.
the tennis player in motion 17
Volleys
Although elite players don't come to the net as much as they used to since
passing shots have improved significantly with new equipment, volleys are still
an important part of the game, especially if you predominantly play doubles.
The net game is still critical for doubles play at every level. Many points in
doubles are won by a well-angled volley or put-away overhead. In addition, as
players adjust to strong passing shots, they will learn new skills and methods
related to attacking the net. All-court players in particular are continually looking
for ways to end the point by moving forward. Many athletes who do not play
at the professional level also look for a variety of ways to put away the ball.
Being fit enough to endure a long match
while pressuring your opponent could be Serratus External
the difference between winning and losing. anterior oblique
Coaches know that good volleys are hit Anterior deltoid Gluteus
with the feet as well as the hands. You Pectoralis major medius
have to be in proper position to volley well. Biceps brachii
Therefore, training the legs is probably the
most important activity you can participate Rectus abdominis
in to become a good volleyer. Lunges in all Quadriceps Gluteus
directions should receive particular atten- maximus
tion because these movements mimic the Gastrocnemius
on-court demands for volleying. Soleus
Since volleys require excellent movement
skills, training the legs is key. Volleys require
similar lower body movements as ground- Figure 1.12 Closed-stance forehand
strokes; however, the muscular actions may Ev4o82ll6e/yRoaettecrot/nFtiga.c01t..12/389285/JenG/R4
be more exaggerated. Greater flexion and
extension at the hips, knees, and ankles in
particular are likely. In addition, many of
these movement patterns will be repeated Trapezius
at a faster speed the closer you are to your Infraspinatus
opponent. Muscles of the lower body need Teres minor
to be trained eccentrically as well as concen- Posterior deltoid External
trically. Volleys are shorter strokes with an Rectus abdominis oblique
abbreviated backswing and follow-through Gluteus
compared with groundstrokes, although medius
the same upper body muscles are used.
Therefore, eccentric strength for the follow- Gluteus
through is key for immediate success and maximus
protection of the muscles surrounding the
shoulder joint. Quadriceps
Gastrocnemius
Soleus
If players have time, they often hit vol-
leys with closed stances (see figures 1.12
and 1.13). Since the swing is shorter, weight
transfer becomes more important. Stepping Figure 1.13 Closed-stance backhand
forward facilitates the weight transfer. volley at contact.
E4826/Roetert/Fig.01.13/389286/JenG/R3
18 tennis anatomy
During the backswing of both the forehand and backhand volleys, the
gastrocnemius, soleus, quadriceps, gluteals, and hip rotators contract eccen-
trically to load the lower legs and begin the hip rotation. The concentric
contractions of the trunk rotation phase involve the ipsilateral internal oblique
and contralateral external oblique, while the eccentric contractions pull in
the contralateral internal oblique, ipsilateral external oblique, abdominals,
and erector spinae. For the forehand volley, the concentric contractions of
the shoulder and upper arm rotation in the transverse plane are performed
by the middle and posterior deltoid, latissimus dorsi, infraspinatus, and teres
minor and are followed by contractions of the wrist extensors. The eccentric
contractions of the shoulder and upper arm rotation in the transverse plane
are performed by the anterior deltoid, pectoralis major, and subscapularis.
In the backhand volley, these concentric and eccentric actions are exactly
opposite.
During the forward swing of both the forehand and backhand volleys, the
gastrocnemius, soleus, quadriceps, gluteals, and hip rotators contract both
concentrically and eccentrically to drive the lower body and hip rotation.
Concentric and eccentric contractions of the obliques, back extensors, and
erector spinae cause the trunk to rotate. For the forehand volley, the latis-
simus dorsi, anterior deltoid, subscapularis, biceps, and pectoralis major all
contract concentrically during the acceleration phase to bring the racket to
the ball for contact. For the backhand volley, the acceleration phase of the
upper arm is performed through concentric contractions of the infraspinatus,
teres minor, posterior deltoid, and trapezius.
During the follow-through phase of the forehand volley, the upper arm
decelerates through the eccentric contractions of the infraspinatus, teres
minor, posterior deltoid, rhomboids, serratus anterior, trapezius, triceps,
and wrist extensors. During the backhand volley, the upper arm decelerates
through the eccentric contractions of the subscapularis, pectoralis major,
anterior deltoid, and biceps.
Training Considerations
Tennis Anatomy provides a number of exercises specific to tennis performance,
targeting the muscles identified in this chapter. Tennis Anatomy also guides
you beyond the exercises in this book to help you choose appropriate addi-
tional exercises to improve performance. A certified strength and conditioning
specialist will be able to help you set up a training program specific to your
needs and goals. This section covers some common training principles to help
you get started on your way to becoming a well-conditioned player.
Adaptation
The body makes specific adaptations to training loads based on the load,
intensity, type, volume, and frequency of training. Loads must be cyclical
and progressive in order to produce continued improvement over time.
Periodized programs are designed around cyclical progressive loading
the tennis player in motion 19
throughout the training year. A good periodized program can help you peak
for important tournaments such as club or state championships or even the
U.S. Open.
People will respond differently to the same training program. Age, gender,
height, weight, training age, tennis goals, and motivation all influence how
players respond to a specific training program. Some athletes respond well
to training that is more frequent and higher in intensity; others may fail to
respond to this kind of program. Monitor your individual response to the
training program, and make sure to include recovery periods to permit higher
intensity during key training sessions and competition.
Adaptations to most forms of training are easily reversible. If you do not
continue to train at a high enough level, you will not maintain the improve-
ments you have made, and your performance will regress. Detraining is the
loss of the physiological benefits of training. In general, aerobic detraining
is more rapid because it is based on decreases in aerobic enzyme concentra-
tions. Muscle strength is more resistant to rapid detraining, but it will decline
within a few weeks of reduced or limited training. Flexibility can increase and
decrease rather rapidly as well.
Load and Intensity
To achieve training adaptations such as power, speed, strength, endurance,
and flexibility, you must load the specific variable greater than you currently
do. However, be careful to add an appropriate load. Too much load too soon
can result in injury or overtraining, which can lead to long-term effects such
as burnout.
In resistance training, loading is sometimes expressed as a percentage of the
greatest load a person can lift during a specific movement, a one-repetition
maximum, or 1RM. For example, this could be how much weight you could
squat for one repetition. Training loads can be calculated as a percentage of this
value. Depending on the goal of the training session, the load may be applied
during one repetition of the movement or over a number of repetitions. If a
1RM lift is contraindicated for you or not desired, you can estimate your 1RM
based on the number of repetitions you complete with a lighter resistance. It
is nearly as accurate to base your 1RM on a 3RM or 5RM. Intensity is often
measured and tracked via the percentage of resistance based on your 1RM.
Use loads (intensities) that represent 60 to 100 percent of your 1RM. During
a few periods throughout the year, loads may approach 100 percent intensity,
but this occurs only for short periods of time as part of a structured, periodized
training program.
Different intensities result in different adaptations. Athletes who spend the
majority of their time training at between 60 and 80 percent of 1RM with larger
overall training volumes exhibit greater hypertrophy gains (i.e., increase in lean
muscle mass). To improve absolute strength, intensities need to be above 80 per-
cent of 1RM, with more rest periods and lower overall total volume. To improve
muscular endurance, train at an intensity below 60 percent of 1RM.
20 tennis anatomy
Volume
The volume of training typically is noted as the number of sets and number of
repetitions performed in each set. The volume of the training stimulus is similar
to the duration of an aerobic training program. Total workload is strongly related
to many of the effects of a resistance training program. Although beginners
may show improvement using a single set of a specific number of repetitions,
continued improvement will require a total workload.
To see the greatest improvements, perform two or three sets of most exer-
cises. The number of repetitions performed per set and the level of resistance
used depend on the goals of that particular phase of training. A good rule of
thumb is to perform two to four sets of 6 repetitions or less for strength, 8 to
15 repetitions for hypertrophy, and 15 to 30 repetitions for muscular endur-
ance. Typically, tennis players should use no more than 20 repetitions per set
and no less than 6 repetitions per set for proper strength gains and endurance
improvement.
Frequency
Frequency is a component that needs to be adjusted for the individual tennis
player. The beginner can improve with just two training sessions per week.
Advanced athletes usually need more training sessions to adapt to the train-
ing load as desired. Train similar muscle groups two or three times per week.
Include recovery time of at least 24 hours between training sessions that work
the same major muscle groups.
Rest
Rest is often one of the most overlooked areas of a training program, yet it can
provide the greatest improvement in performance and reduce the likelihood of
injury. It takes approximately three minutes for your immediate energy stores
to replenish after a short training bout (i.e., 10 to 60 seconds of activity). You
need to understand this when creating a training program based on energy
system development. For the nervous system, recovery is just as important and
is usually harder to measure and monitor. Fatigue is obvious when you run for
90 seconds as fast as you can. This is metabolic (i.e., energy system) fatigue.
If you performed a few depth jumps from an 18-inch (46 cm) box, you would
not feel the same fatigue, but you would have fatigued different mechanisms,
predominantly neural mechanisms. Recovery is required in both situations, but
you might not allow enough recovery time for the second example because
you may not feel tired.
Rest between exercises depends on the order of the exercise prescription.
If the next exercise uses a different muscle group, the length of rest can be
shorter. If the same muscle is trained in the next set, the length of rest between
exercises should be similar to the time between exercise sets. If the training
goal is to increase muscle hypertrophy, rest 30 to 90 seconds between sets. If
absolute strength is the goal, increase rest time between sets to two or three
minutes or even longer. If muscular endurance is the goal, keep rest periods
brief (less than 30 seconds).
the tennis player in motion 21
Variability and Progression
Variability includes variation in load, speed of movement, rest periods, and
exercise selection. Without such variability, an athlete may experience training
plateaus and perhaps undertraining or overtraining.
Variation in load should occur in a periodized manner based on the goals and
objectives of your long-term development. For example, to increase maximal
strength, your program should have a hypertrophy phase followed by a strength
phase. To increase power, your program should progress from a hypertrophy
phase to a strength phase to a power phase. For a more in-depth discussion of
periodization, check out Periodization: Theory and Methodology of Training
by Tudor Bompa and G. Gregory Haff (Human Kinetics, 2009).
Daily Program Organization
Aside from the overall periodization effect of a training program, there are
particular methods of organizing a program at the daily workout level. Daily
program design relies on your training age, goals, motivation, playing style,
lifestyle, other responsibilities, and other factors; the type of training goals;
and the time available for training. Several methods of daily program design
are possible.
A full-body routine is often used with beginners, but it can be a good
routine for advanced athletes or those with limited time for training. Divide
the body into lower body, core, and upper body. Within these three broad
areas, the body is further broken down. Exercises for the upper body include
a press motion, press motion above the head, pull motion, and pull motion
from above the head. Core exercises focus on flexion, extension, and rota-
tion motion. Lower body exercises include squats and lunges as well as focus
on ankle plantar flexion and dorsiflexion. Repeat the full-body program no
more than four times a week, with at least one day's rest between sessions.
In general, it takes three training days per week to make significant gains and
two days per week to maintain strength.
A second option is the upper�lower two-on, one-off split routine. In this
organization, the body is divided into two groups--upper and lower body.
This program design is more appropriate for those who have some training
experience. The upper body is trained on the first training day and the lower
body on the second training day. Core training may be structured in parts
or grouped into a separate training session. Consider, though, that the core
is active in nearly every strength and conditioning exercise, and the core is
trained in nearly all movements on and off the court. Follow each training
day with one day off, and then begin the cycle again. This ensures adequate
rest without the loss of potential training effects.
Tennis-specific training can be accomplished in many different ways. A
systematic approach that involves a periodized plan and appropriate tennis-
specific movements will provide the greatest results, improving on-court
performance and reducing the risk of injury. Enjoy the exercises in Tennis
Anatomy as they help you enhance your performance on the court and stay
injury free.
C hapte r
2 Shoulders
For a tennis player, the shoulder may be the most important joint in the body.
The shoulder is not only a major area of focus for performance enhancement
but also one of the most commonly injured areas in tennis players. The shoulder
joint, also called the glenohumeral joint, is a multiaxial ball-and-socket joint.
This allows it to be the most mobile joint in the body, providing the largest
range of motion. Having a large range of motion around the shoulder is a
clear advantage for a tennis player because the sport requires movements in
multiple directions, including stretching for wide groundstrokes, lunging for
low volleys, and reaching up to hit deep overheads. This great range of motion
in multiple planes, although beneficial, also creates a joint that is relatively
unstable. As a result, shoulder injuries, typically from overuse, are common in
tennis players. The exercises in this chapter both develop the shoulder muscles
involved in tennis strokes and enhance the movements of the shoulder for
improved performance.
Shoulder Anatomy
Three bones--the humerus, scapula, and clavicle--are primarily involved in the
movements of the shoulder. The humerus, the long bone of the upper arm,
articulates with the scapula, or shoulder blade, at the shoulder joint and with
the radius and ulna, the bones in the forearm, at the elbow. The clavicle, or
collarbone, is connected to the core of the body via the sternum. The clavicle
forms part of the pectoral girdle and articulates with the scapula. As the shoul-
der joint moves, the muscles around the shoulder move the scapula to help
increase the range of motion of the shoulder. Without scapular movement, the
shoulder joint alone can move only to approximately 120 degrees of flexion
or abduction. The movement of the scapula allows the shoulder joint to add
approximately another 60 degrees of motion in each of these directions.
A number of muscles are involved in shoulder movement. The subscapularis,
supraspinatus, infraspinatus, and teres minor muscles and their related tendons
and ligaments make up the rotator cuff (figure 2.1, page 24), which is one
of the most commonly injured sites of the shoulder, particularly as it relates
to overuse injuries. (Shoulder injuries and other common tennis injuries are
discussed in more detail in chapter 10, along with exercises for the prevention
and rehabilitation of these injuries.) The muscles of the rotator cuff are relatively
small muscles whose tendons cross the front, top, and rear of the head of the
humerus. The rotator cuff plays a vital role in maintaining the humeral head
in the correct position, supporting the more powerful muscle--the deltoid
(figure 2.2, page 24)--of the shoulder region.
23
24 tennis anatomy
Sternocleidomastoid Anterior view
Splenius capitis
Trapezius Rhomboid minor
Rhomboid major
Subscapularis
Supraspinatus
Infraspinatus
Teres minor
Teres major
Posterior view
Figure 2.1 Muscles of the scapula and rotator cuff.
E4826/Roetert/Fig. 02.01/389289/JenG/R1
Anterior
deltoid
Lateral
deltoid
Posterior
deltoid
Figure 2.2 Deltoid muscle.
E4826/Roetert/Fig. 2.2/312260/JenG/R1
Technically, the shoulder complex consists of four joints--the sternoclavicular,
acromioclavicular, glenohumeral, and scapulothoracic joints--that control the
position of the humerus, scapula, and clavicle. The sternoclavicular joint con-
nects the shoulder complex to the axial skeleton and allows for elevation and
depression, protraction and retraction, and long-axis rotation of the clavicle.
The acromioclavicular joint connects the clavicle to the acromion process of the
shoulders 25
scapula and contributes to total arm movement. The two principle movements
are elevation and depression during abduction of the humerus and a gliding
movement as the shoulder joint flexes and extends. The articular surfaces of
the glenohumeral joint are the head of the humerus and the glenoid fossa of
the scapula. The way both are curved allows for a great amount of motion in all
directions yet also provides minimal stability. The scapulothoracic joint not only
serves as a protective mechanism for someone falling with an outstretched arm
but also assists with glenohumeral stability and enhances arm�trunk motion.
The deltoid, coracobrachialis, teres major, and rotator cuff group are the
intrinsic muscles of the glenohumeral joint. These muscles originate on the
scapula and clavicle and insert on the humerus. The latissimus dorsi and
pectoralis major are the extrinsic muscles of the glenohumeral joint. These
muscles originate on the trunk and insert on the humerus. The biceps brachii
and triceps brachii also are involved in glenohumeral movement. Primarily, the
biceps brachii assists in flexing and horizontally adducting the shoulder, and the
long head of the triceps brachii assists in extension and horizontal abduction.
Muscular activity is greatest during the service motion. Therefore, the serve
can be considered the most strenuous stroke in tennis. In the loading phase of
the serve, which puts the shoulder in maximal external rotation, there is mod-
erately high muscular activity of the supraspinatus, infraspinatus, subscapularis,
biceps brachii, and serratus anterior, highlighting the importance of scapular
stabilization exercises as well as anterior and posterior rotator cuff strength
exercises. The acceleration phase, which begins with maximal external rotation
and ends with contact, features high muscular activity of the pectoralis major,
subscapularis, latissimus dorsi, and serratus anterior. These muscles are very
active during the forceful concentric internal rotation of the humerus. During
the follow-through phase after contact, the posterior rotator cuff muscles,
serratus anterior, biceps brachii, deltoid, and latissimus dorsi show moderately
high activity to help create eccentric muscle contractions to slow down the
humerus and protect the glenohumeral joint.
Tennis Strokes and Shoulder Movement
For a tennis player, the shoulder is one of the most used (and sometimes over-
used) areas of the body. Typically, this makes it one of the most injured areas,
especially in competitive tennis players. In addition to the repetitive demands
on the shoulder, tennis also requires explosive movement patterns and highly
intensive maximal-effort concentric and eccentric muscular work.
Groundstrokes require predominantly horizontal actions at the shoulder,
using a combination of abduction and external rotation for the forehand
backswing and backhand follow-through and a combination of abduction and
internal rotation for the forehand forward swing and backhand backswing.
The tennis serve is a more complex sequence that uses a combination of
horizontal and vertical movements. Horizontal abduction and external rotation
occur during the backswing, with scapular retraction and depression into the
loading phase. From the loading phase, scapular elevation, horizontal abduc-
tion, and shoulder extension move the arm toward contact. Internal rotation,
26 tennis anatomy
shoulder extension, and adduction complete the follow-through. The muscles
of the rotator cuff play a vital role in stabilizing the humerus in the shoulder
during all tennis movements, but they are critical during the acceleration and
follow-through phases of the serve (figure 2.3). The muscles of the rotator cuff
aid in power production during acceleration and provide eccentric strength to
help slow down the arm after contact during the follow-through. It has been
reported that during the explosive internal rotation of the serve, shoulder rota-
tion can reach speeds from 1,074 to 2,300 degrees per second. After contact,
deceleration has to occur through eccentric strength of the rotator cuff and
Latissimus dorsi
Teres major
Supraspinatus
Subscapularis
Supraspinatus Middle
trapezius
Infraspinatus
Teres
minor
Teres major
Rhomboid major
Lower trapezius
Latissimus dorsi
Figure 2.3 Changes in the humeral head during the serve.
E4826/Roetert/Fig.02.03/389291/JenG/R3
shoulders 27
related musculature. At the professional level, male players reach speeds on
the serve close to 140 miles per hour (225 km/h). Proper preparation of the
shoulder musculature is critical.
Tennis volleys require smaller muscle and joint movements than either
groundstrokes or serves. For a forehand volley, slight external rotation and
slight adduction followed by abduction of the shoulder allow the player to
complete the stroke. The backhand volley involves slight internal rotation and
abduction followed by slight external rotation and adduction of the shoulder.
Exercises for the Shoulder
The exercises that follow will benefit the shoulder joint. In particular, you will
develop strong muscles surrounding the shoulder joint to both prevent injuries
and enhance performance. While performing these exercises, contract the
core muscles to develop a strong midsection. This will help with balance and
posture as well as the transfer of forces from the lower to the upper body in
each stroke. For exercises requiring resistance tubing, use a cable machine or
attach the tubing to a stable object.
Although an exercise program should be highly individualistic, each exercise
includes some general guidelines. An initial exercise program that includes the
following exercises should include a proper balance between front and back
and left and right sides of the body. We recommend starting with two or three
sets of 10 to 12 repetitions until you have a strong base. Make sure you rest
adequately between exercise sessions (at least one day) to help your muscles
recover. Of course, the best training program is designed with your individual
needs and performance goals in mind. Baseline fitness level, age, experience,
and tournament schedule are all important factors. A certified strength and
conditioning specialist with a good knowledge of tennis would be very helpful
for designing a program as well as instructing on proper technique for each
of the exercises.
28 tennis anatomy
Front Raise
Lateral deltoid
Anterior deltoid
Upper pectoralis major
Execution E4826/Roetert/Fig.02.04a/389294/JenG/R3
1. Stand straight with your shoulders back, squeezing your shoulder
blades together. Hold a light dumbbell (less than 10 pounds [4.5 kg])
in each hand. Rest your hands in front of your thighs, palms turned
down. This is the starting position.
2. While keeping the arms straight, elevate both arms to shoulder
height, palms down. Lift the arms to the front of the body, out in
front of the chest. Hold the weights at shoulder height for two sec-
onds.
3. Slowly lower the arms to the starting position and repeat.
shoulders 29
Muscles Involved
Primary: Anterior deltoid, lateral deltoid
Secondary: Upper pectoralis major
Tennis Focus
The anterior aspect of the shoulder is a
major player in elevating the arm on fore-
hand groundstrokes, especially on high
balls. It is important to develop the anterior
aspect of the shoulder because this directly
influences the acceleration aspects of the
groundstroke and serve. A weak anterior
portion of the shoulder will require the
muscles, tendons, and ligaments of the
biceps and pectorals to perform more work
than is necessary, and this could result in
injury.
E4826/Roetert/Fig.02.04b/389295/JenG/R2
30 tennis anatomy
Lateral Raise
Upper pectoralis major Anterior deltoid
Lateral deltoid
Execution E4826/Roetert/Fig.02.05a/389296/JenG/R2
1. Stand straight with your shoulders back, squeezing the shoulder
blades together. Hold a light dumbbell (less than 10 pounds [4.5 kg])
in each hand. Rest your hands on the outsides of your thighs, with
palms facing your thighs.
2. While keeping the arms straight, elevate both arms out to the sides
(abduction), bringing the weights to shoulder height while keeping
the palms turned down. Maintain firm wrists and straight arms. Hold
for two seconds.
3. Slowly lower the arms to the starting position and repeat.
shoulders 31
Muscles Involved
Primary: Anterior deltoid, lateral deltoid
Secondary: Upper pectoralis major
Tennis Focus
The lateral aspect of the shoulder
region, specifically the lateral portion
of the deltoid muscle, is important in
all movements requiring the arms to
abduct away from the body. This is a
component seen during tennis strokes,
specifically in the backhand ground-
stroke from the end of the backswing
all the way through the follow-
through. Although the rotator cuff
muscles help stabilize the shoulder joint
during tennis strokes, having a strong
and fatigue-resistant deltoid muscle will
help protect the shoulder even more.
It is especially important for those who
use a one-handed backhand stroke
because the lateral deltoid is one of
the major muscles involved in both the
acceleration and deceleration aspects
of the stroke. The lateral deltoid also is
important during the backswing com-
ponent of the serve as the arm is in
abduction.
E4826/Roetert/Fig.02.05b/389297/JenG/R3