F - Fascia¶
How does force travel?
The Principle¶
Fascia is the transmission lines. Muscles contract; fascia transmits.
Two primary lines for tennis:
| Line | Stroke | Path |
|---|---|---|
| Spiral Line | Forehand Push | Foot → hip → oblique → shoulder → arm |
| Back Line (Superficial) | Backhand Saber | Heel → hamstring → sacrum → lat → arm |
The Feeling¶
| Line | Load Cue | Release Cue |
|---|---|---|
| Spiral | "Stretch the X across the belly" | "Chest fires, arm whips" |
| Back | "Stretch from heel to lat" | "Lat pulls elbow down" |
The Rules¶
| Rule | Why |
|---|---|
| Continuous tension | Slack = energy leak |
| No local knots | Tight forearm = blocked line |
| Load before fire | Stretch before shortening (SSC) |
| Brake to release | Front leg stops → line snaps |
Common Breaks¶
| Break | Symptom | Fix |
|---|---|---|
| Forearm tight | Spiral line blocked at wrist | 3/10 grip, loose wrist |
| Shoulder hike | Back line blocked at trap | Lat pulls down, chest open |
| Torso collapse | Lines buckle at waist | Root + Tensegrity |
| Early arm | Lines not loaded | Wait for hip lead |
The Drill¶
"Line Trace"
- Slow shadow forehand
- Trace Spiral Line with opposite hand: foot → hip → ribs → shoulder → hand
- Feel continuous tension, no slack
- Shadow backhand, trace Back Line: heel → hamstring → lat → hand
- 10 reps each, then hit balls
Goal: Feel the line, not the muscle.
The Cue¶
"Two lines. One continuous. No knots."