🎾 15 - Your Body’s Sức Mạnh Zone¶
Giới Thiệu¶
15 - Your Body’s Sức Mạnh Zone — tài liệu 4 trang từ thư viện sách tennis.
Chủ đề chính: Power
Tóm tắt nội dung (trích từ tài liệu gốc): Revolutionary Tennis Tennis That Makes Sense Step 3 Your Body's Power Zone � Mark Papas mark@revolutionarytennis.com Steps 1 and 2 begin to explain how to structure the foundation, your body, to empower your stroke. Move into the ball using your natural locomotion for rhythm and efficiency.. Step 3 explains the relationship of your feet and body to the contact spot and the result is a new stance for tennis players: the forward stance. First, let me illustrate the popular stances known today as outlined by a self-described tennis guru. Diagram 3A shows the closed stance, open and semi open, and
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Revolutionary Tennis
Tennis That Makes Sense
Step 3
Your Body's Power Zone
� Mark Papas
mark@revolutionarytennis.com
Steps 1 and 2 begin to explain how to structure the foundation, your body, to empower your
stroke. Move into the ball using your natural locomotion for rhythm and efficiency..
Step 3 explains the relationship of your feet and body to the contact spot and the result is a new
stance for tennis players: the forward stance. First, let me illustrate the popular stances known
today as outlined by a self-described tennis guru. Diagram 3A shows the closed stance, open and
semi open, and the neutral stance (also known as the standard method, the square stance).
The stances in 3A are all but derivations of a main theme. The main theme is based both on the
body's structure and our desire to move into the ball as seen earlier. First, let me explain a simple
thing about the body's structure before arriving at the main theme.
It doesn't matter whether you kick or hit a ball, tackle someone, lift a bag of groceries or a heavy
box, all of these actions take place in a zone common to us all. This common zone lies between
the width of the feet where the feet are for the most part parallel to each other, and you can see
this zone if you look at the act from a bird's eye view and extend lines straight away from the toes.
For example you don't stand sideways to a box and try to lift it, you stand facing it
where the box is between your feet and your feet are parallel, or identical, to each
other (3B). And, you wouldn't think of turning your body center to the side
before lifting.
I call this common area your body's power zone. Not exactly in the middle
between identical feet, simply in between them and not to the outer side of either
one, and the center of your body, the groin area, faces straight ahead in the same direction as your
feet.
For example, a golf ball lies between the width of the golfer's feet, and the body's center faces the
ball at contact. A baseball batter, standing sideways, takes one step and swivels both feet to
make them identical and to place the contact between them and in front of his center. This is,
initially, how your body structures itself to empower whatever it is you're doing with your arms
and hands, and the height of the action is secondary to this.
The contact spot for a tennis player is our task, and
as such the contact spot must line up between the
width of identical feet in front of the body's center
for the body to empower your swing into the
contact spot. This is the same as your body
empowering your arms to lift the box. But
diagram 3C shows how this fundamental alignment
does not occur when the front foot steps sideways
(and contact is made out in front/ahead of the front
foot), or when both feet face the net, often
misunderstood as the open stance.
Your strokes are unsupported in 3C because the
contact does not lie between the width of the feet, even though the feet are parallel or pointing in
the same direction. Diagram 3C is the tennis player's equivalent of standing sideways to a box
and lifting it.
You may think some of the popular stances shown in diagram 3A above may meet the dual
requirement of hitting the ball between the width of identical, or parallel, feet. You are half right.
Either the contact spot will not lie between the width of the feet (closed stance), or the feet are
dissimilar (neutral, open stance). Only the semi open stance meets the dual requirement of
contact between the width of identical feet, but, as with the open stance, you're standing still on
the back foot prior to swinging instead of stepping forward into the ball.
Each stance in 3A requires you to compensate for the fact you've been moving off to the side
instead of into the ball (1D). As a consequence you'll rotate the body to deliver momentum into
the ball to support your stroke, but that's a compensatory and counter-productive technique that
adversely impacts your swing, Step 4.
THE FORWARD STANCE
What is the forward stance? BOTH feet are identical,
BOTH feet have been moving into the ball, and you step
into the ball with the front foot prior to contact (that
occurs between the feet). The back foot is not sideways
because it's been moving into the ball per Step 2.
You've experienced this alignment structure when
hitting on-the-run moving forward into the court. The
feet here are never sideways or dissimilar during contact
(that occurs between the feet).
If you follow Steps 1 and 2 for groundstrokes and
volleys, the result is the forward stance, the result is
strength. With BOTH feet moving into the ball, or
� Mark Papas Step 3 p.2 /4
pointing into the ball, stepping into the ball with the front foot prior to contact finds both feet
identical and the contact between their width (3D).
Diagram 3D also includes what I consider a proper open stance, which is called a semi open
stance in 3A. Contact is made between identical feet, though very close to the back foot. You
won't be at full strength with an open stance because it's like placing the heavy box closer to one
of your feet instead of in-between them before lifting it, and you're not stepping forward into the
ball.
The forward stance, for a tennis player, is the main theme. You should plan to use it more often
than not. But, if you can't get to the ball in time, use the open stance. If the ball is just too close
and too fast, use the open stance. If you don't want to move into the ball to begin with or step
into it with the front foot before you swing, use the open stance, or the neutral stance of diagram
3A. If you need to compensate, go ahead, just don't make it the heart of your game. These
stances can work, but they make you work more for your shot. And with Revolutionary Tennis,
remember, less is more.
THE OPEN FORWARD STANCE
There is an open forward stance that accommodates fast balls
and high balls for a western grip which I'm seeing on
occasion in the pros. Prior to contact, 3E left, the front foot
prepares to take the last step prior to contact, the 2 of a 1-2
and hit rhythm of Step 2. It steps into and toward the ball,
3E right, but it doesn't take as long a step as with the forward
stance. Instead of planting your back foot before swinging,
the open forward stance allows you to take a (small) step
forward into to the contact.
HIT OUT IN FRONT?
What about hitting out in front, or ahead, of the front foot?
This is a old misconception brought by the closed stance (or
was it the other way around?). Today's tennis still urges you
to stand sideways and hit out in front/ahead of the front foot.
This means contact is made to the outside of the front foot,
which leaves you unsupported, and as a result the open stance
developed. Well, hitting out in front/ahead of the front foot
seems to be happening when you look at the contact spot from the side, 3F. But if you look at
the contact from the body's point of view, you would see it lies between the width of the feet and
in front of the body's center, not out in front/ahead of the front foot. This is the alignment
structure for a strong hit. "Out in front" really means don't hit late.
The contact zone has always been described as optimally located between the hips and the
shoulders, a location that suggests height is everything. I don't know about you, but the tennis
ball never sits at just the right height when I hit it. Instead, the contact zone should be seen as
lying between the width of the feet, allowing you to strike the ball at whatever height. After all,
there is only one moment in time when the ball can be hit on time, and height is secondary to the
contact's horizontal placement between the width of the feet. Contact too far ahead and you're
� Mark Papas Step 3 p.3 /4
too soon, and once past your body's center you're late, no matter the height. Step 7 elaborates
more.
I'm sure you've seen a photo or two of a pro's front foot almost pointing straight to the net on a
backhand, looking a little awkward. Next time you do, look at the back foot's position. It will
invariably be sideways, parallel to the baseline, pointing to the side fence, or even the rear fence,
indicating the pro has not been moving forward into the ball. At this point the pro opens his/her
front foot awkwardly to valiantly place the ball somewhere between the width of the feet. The
instinct is natural to do this, but it's hard to accomplish when sideways first.
Yet another difference between backhands and forehands can be seen here. There is a fudge
factor regarding the contact on a forehand. The ball can be hit later, or closer to the back foot,
because the racket arm is on the same side as your back foot. On the backhand there is no margin
for hitting later. The racket arm is on the same side of what is now the front foot, and the contact
spot lies almost even with the front foot. This is why a backhand open stance is becoming more
popular, you can hit later.
If you're sideways, should you then swivel one or both feet, like a baseball batter, to place the
contact between them and in front of your body center? If you're in an open stance, should you
rotate the body to generate momentum? You could, but you'd be adding layers of difficulty
unnecessary for tennis, as explained in Step 4.
Turning sideways, moving parallel, taking small steps to move, dragging one foot behind you,
stepping across or sideways, using an open stance, each one works against developing a strong
foundation with the body. No wonder your strokes suffer.
An even greater misconception is how to achieve power, Step 4.
OLD THINK NEW THINK
� contact out in front � contact between the width of the feet
� stand sideways � face the ball
� step towards the net � both feet point and step towards the ball
� step towards ball placement � both feet are identical
� face the net � forward stance
� neutral stance
� open stance
� semi open stance
� Mark Papas Step 3 p.4 /4