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Tóm tắt nội dung (trích từ tài liệu gốc): TENNIS ANATOMY E. Paul Roetert Mark S. Kovacs Human Kinetics Library of Congress Cataloging-in-Publication Data Roetert, Paul Tennis anatomy / E. Paul Roetert, Mark S. Kovacs. p. cm. ISBN-13: 978-0-7360-8936-4 (soft cover) ISBN-10: 0-7360-8936-5 (soft cover) 1. Tennis--Training. I. Kovacs, Mark. II. Title. GV1002.9.T7R64 2011 796.342--dc22 2011006519 ISBN-10: 0-7360-8936-5 (print) ISBN-13: 978-0-7360-8936-4 (print) Copyright � 2011 by United States Tennis Association All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic,
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TENNIS ANATOMY
E. Paul Roetert
Mark S. Kovacs
Human Kinetics
Library of Congress Cataloging-in-Publication Data
Roetert, Paul
Tennis anatomy / E. Paul Roetert, Mark S. Kovacs.
p. cm.
ISBN-13: 978-0-7360-8936-4 (soft cover) ISBN-10: 0-7360-8936-5 (soft cover) 1. Tennis--Training. I.
Kovacs, Mark. II. Title.
GV1002.9.T7R64 2011
796.342--dc22
2011006519
ISBN-10: 0-7360-8936-5 (print) ISBN-13: 978-0-7360-8936-4 (print) Copyright � 2011 by United
States Tennis Association All rights reserved. Except for use in a review, the reproduction or utilization
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invented, including xerography, photocopying, and recording, and in any information storage and
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Contents
Cover
Preface
Acknowledgments
Chapter 1 The Tennis Player in Motion
Physical Demands of Tennis
Playing Styles and Court Surfaces
Tennis Strokes
Training Considerations
Daily Program Organization
Chapter 2 Shoulders
Shoulder Anatomy
Tennis Strokes and Shoulder Movement
Exercises for the Shoulder
Front Raise
Lateral Raise
Bent-Over Rear Raise
Elbow-to-Hip Scapular Retraction
External Rotation
90/90 External Rotation With Abduction
90/90 Internal Rotation With Abduction
Low Row
Chapter 3 Arms and Wrists
Arm and Wrist Anatomy
Tennis Strokes and Arm and Wrist Movement
Exercises for the Arms and Wrists
Triceps Cable Push-Down
Half Dip
Cable Overhead Triceps Extension
Hammer Curl
Wrist Roller
Wrist Curl
Forearm Supination
Forearm Pronation
Chapter 4 Chest
Chest Anatomy
Tennis Strokes and Chest Movement
Exercises for the Chest
Push-Up
Standing Alternate-Band Chest Press
Bench Press
Incline Bench Press
Medicine Ball Chest Throw
Dumbbell Chest Fly
Chapter 5 Back
Back Anatomy
Tennis Strokes and Back Movement
Exercises for the Back
Lat Pull-Down
Rotational Pull
Seated Row
Reverse Fly
Bent-Over Row
Deadlift
Chapter 6 Core and Torso
Core Anatomy
Tennis Strokes and Core Movement
Exercises for the Core
Crunch
Rotational Crunch
Toe Touch
Plank
Russian Twist
Swimmer
Prone Snow Angel
Lying Superman
Chapter 7 Legs
Leg Anatomy
Tennis Strokes and Leg Movement
Exercises for the Legs
Squat
Romanian Deadlift
Hamstring Buck
Linear Lunge
Lateral Lunge
45-Degree Lunge
Crossover Lunge
Box Jump
Depth Jump
Calf Raise
Chapter 8 Rotational Strengthening
Anatomy of Rotation
Tennis Strokes and Rotation
Exercises for Rotational Strength
Cable Rotational Chop
Cable Rotational Lift
Single-Arm Rotational Dumbbell Snatch
Dumbbell Jump Shrug
Overhead Squat
Forehand Medicine Ball Toss
Backhand Medicine Ball Toss
Serve Medicine Ball Toss
Chapter 9 Movement Drills
Movement Anatomy
Tennis Strokes and Movement
Guidelines for Movement Drills
Lateral Shuffle
Lateral Shuffle With Crossover
Groundstroke Recovery
Spider Drill
Split Step
Monster Walk
Chapter 10 Common Tennis Injuries
Selecting the Right Equipment
Creating Body Balance
Preventing Tennis Injuries
Calf Stretch
Standing Balance on Wobble Board
Side Ankle Walk
Heel Walk
Kneeling Hip Flexor Stretch
Tennis Ball Massage
Lying Knee to Chest Stretch
Lying Hamstring Stretch
Figure-Four Stretch
Forearm Extensor Stretch
Forearm Flexor Stretch
External Rotation With Shoulder Retraction
About the Authors
Preface
This book is written for serious competitive and recreational tennis players.
Many tennis books emphasize fitness or strength and conditioning. Tennis
Anatomy takes the next step and focuses on why and how you should get fit to
play tennis. In this book, we highlight the different muscle groups involved in
each of the strokes and show you how to best train those specific muscle groups
as part of a comprehensive approach to tennis-specific training.
With the support of the United States Tennis Association (USTA), we
provide the most up-to-date, relevant information on tennis conditioning
available. As the national governing body of tennis in the United States, the
USTA has a responsibility to grow and develop the sport. Through its player
development program, the USTA shares the latest training techniques with
competitive players in the United States. That mission encouraged us to take on
this project and provide you with these training methods based on the anatomy
of tennis.
Tennis was once considered a sport that could be played by people from age 8
to 80, but that range has expanded because of new training methods. The USTA
offers 10 and Under Tennis for players age 10 and younger, who learn the sport
while using modified equipment. In addition, national-level tournaments are
offered for players age 90 and over. This shows the tremendous health, fitness,
coordination, and psychological benefits that can be derived from the sport.
Clearly, being a well-conditioned tennis player can assist in a long tennis career.
Of course the number of years someone can play is only one aspect of
enjoying the game. The quality of play also is greatly enhanced by good training
and conditioning. That is the true focus of this book. Whether you are getting in
shape for league play, trying out for a high school or college team, or wanting to
perform at a higher level in tournaments, this book provides you with up-to-date,
practical training information based on the latest research available.
The first chapter provides an in-depth overview of the demands of the sport,
the relationship of court surfaces and playing styles, the anatomy of each of the
tennis strokes, and the physiological considerations of designing a training
program. Chapters 2 through 7 systematically explain the role of each major
body part in tennis play, focusing on muscle anatomy and its relationship to the
strokes and providing specific exercises. Each exercise includes a tennis focus
section that highlights how the exercise directly translates to improved on-court
stroke performance or movement. Chapters 8 through 10 follow a similar format
but highlight the importance of body rotation, movement skills, and injury
prevention, respectively. The anatomical illustrations that accompany the
exercises are color coded to indicate the primary and secondary muscles featured
in each exercise and movement.
You will enjoy and benefit from this information. Challenge yourself to learn
more about the anatomy of your body as well as the tennis strokes, and improve
your game by adding tennis-specific conditioning methods to your training. By
incorporating these training techniques, you will surely be able to take your
game to the next level.
Acknowledgments
This book would not have been possible without the dedication, coaching, and
support we have received over the years from the many sport science and
medicine experts that have crossed our paths. All of our thoughts and ideas have
been shaped by these dedicated people through courses, individual meetings,
publications, and conferences. We cannot begin to name all of them, but we are
truly indebted to them.
Another group of people instrumental in our lives is the many coaches and
tennis teaching professionals who have taught us and helped us in the areas of
player training as well as coaching education.
Human Kinetics came up with the idea and pursued our interest, and the
United States Tennis Association (USTA) allowed us to take on this project. We
very much appreciate the opportunity both organizations provided us. The Boca
West Country Club made their tennis courts and fitness facilities available to us,
for which we are very grateful.
Finally, we would like to thank our families, particularly Paul's wife,
Barbara, and Mark's wife, Mary Jo, for their support and encouragement.
Chapter 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
recreationally, 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 cardiorespiratory
and muscular systems should be trained using movement patterns representative
of those seen during tennis play.
A big focus of the United States Tennis Association (USTA) Player
Development 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
influence your training goals and affect your exercise choices. For example, if
you 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 helpful,
especially in reaching for volleys that stress the end range of the joint. This
flexibility needs to be trained regularly.
Figure 1.1 Serve and volleyer on a grass court hitting a low volley.
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 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. Powerful strokes require strength as
well as speed. Training exercises should take this into account. Exercises for the
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.
Figure 1.2 Aggressive baseliner on a hard court hitting a two-handed backhand.
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. This
game style is based on great side-to-side movement and stroke consistency. The
counterpuncher moves laterally 60 to 80 percent of the time. Often 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.
Figure 1.3 Counterpuncher on a clay court sliding to hit a wide forehand.
The all-court player (figure 1.4, page 6) looks to be aggressive when hitting
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 transition 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 and lower body are
beneficial, especially exercises that 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.
---
[Cuối tài liệu]
2. Rotate the hands out approximately 2 to 3 inches (5 to 8 cm) while turning
your thumbs out, and then retract the shoulder blades. Hold this position
for two or three seconds. Push your chest forward as you retract the
shoulders.
3. Return under control to the starting position.
Muscles Involved
Primary: Trapezius, infraspinatus, rhomboid major, rhomboid minor
Secondary: Latissimus dorsi
Tennis Focus
Because many overuse injuries occur at the shoulder joint, it is important to
strengthen the rotator cuff as well as the scapular stabilizers. These muscles
often work eccentrically, in particular during the follow-through phase of serves
and forehands. This exercise will improve the integrity of the shoulder girdle by
working the muscles in the opposite direction of their tennis function, which is
concentric. Additionally, this particular exercise will help with proper posture,
which is also a concern for many tennis players because of the repetitive nature
of the sport.
About the Authors
E. Paul Roetert, PhD, is the Chief Executive Officer of the American Alliance
for Health, Physical Education, Recreation, and Dance (AAHPERD), where he
is responsible for promoting leadership, research, education, and best practices
in the professions that support creative, healthy, and active lifestyles.
Prior to this position, Roetert was the Managing Director of the United State
Tennis Association's (USTA's) Player Development Program and Tournament
Director of the U.S. Open Junior Tennis Championships from 2002 to 2009. He
has also served as the Executive Director of the American Sport Education
Program (ASEP) and as the Administrator of Sport Science for the USTA, where
he developed the sport science program.
Roetert has published extensively in the field of tennis, including several
books, more than 20 book chapters, and over 100 articles. He is a Fellow in the
American College of Sports Medicine, a Master Professional with the United
States Professional Tennis Association (USPTA), and an Honorary Professional
of the Professional Tennis Registry (PTR). He was the 2002 Educational Merit
Award recipient from the International Tennis Hall of Fame for outstanding
service to the game of tennis. Roetert holds a PhD in biomechanics from the
University of Connecticut.
Mark S. Kovacs, PhD, is the Senior Manager of Sport Science and Coaching
Education for the United States Tennis Association (USTA). He was a collegiate
All-American and NCAA doubles champion at Auburn University. After playing
professionally, he pursued his graduate work performing tennis-specific research
and has a graduate degree in exercise science and a PhD in exercise physiology.
Mark has published and presented tennis-specific research in numerous top
scientific journals and at national and international conferences. He is an author
of the tennis conditioning text Tennis Training: Enhancing On-Court
Performance and is currently the Assistant Editor-in-Chief of the Strength and
Conditioning Journal. Mark is also still actively working as a strength and
conditioning specialist training elite professional tennis players, including
athletes who have participated in all of the Grand Slam tournaments.