Build a Better Tennis Serve
Tennis is a rotational sport requiring high speed torque and force production specifically at the shoulder and spine. Many sports require the same transfer of mechanical energy for power including golf, baseball, softball, football quarterbacks, and track and field events. Power is derived from the ground up through the legs, hips, and spine into the shoulder, elbow, and wrist. If you swing a tennis racquet without moving anything but your arm, you will easily notice a severe lack of power compared to when you put your whole body into it.
In the article, “Understanding the kinetic chain in tennis performance and injury,” Dr Ben Kibler, Medical Director at the Shoulder Center of Kentucky, reports as little as 13% of the total kinetic energy for a tennis serve is derived from the the shoulder.(1) In a normal functioning kinetic chain, up to 55% of the force is kinetic energy derived from the legs.(1)
BUILDING A BETTER TENNIS SERVE
Today we take a look at the article “Improving Tennis Serve Velocity: Review of Training Methods and Recommendation” from the most recent issue of Strength and Conditioning Journal by Colomar, et al.(2)
4 Pillars to a Successful Serve
Technique and biomechanics
Specific anthropometric traits
Range of motion
Strength, power, or neuromuscular characteristics
These 4 pillars were derived by compiling the existing research literature on tennis serve velocity and summarizing the four most important components that contribute to a successful tennis serve.(2) A skill coach can help you address pillar #1. Pillar #2 is partially the traits you were born with such as arm length, height, etc and partially traits (ie. muscle mass ratios) you can address through an exercise program. It is however the primary job of the sports performance coach to address pillar #3 and #4. These are metrics that can be improved through proper training.
building Power
To build power, a variety of training instruments can be used including medicine balls, therabands, sport bands, and much more. The emphasis should be placed on forceful and rapid rotational movements incorporating multiple body segments in the kinetic chain. This will develop the muscular power necessary for sport specific movements. Plyometric training is an optimal training strategy to develop the capacity to generate high power output which will translate to a better tennis serve. As the tennis serve is a whole body movement, it is vital to incorporate both upper and lower plyometric exercises in the training routine.
It is important to optimize the stretch-shortening cycle (SSC). Our muscles act similar to the elastic rubber bands. As they are quickly stretched into a lengthened position they are stored with elastic energy. For example, during the wind up phase of the tennis serve the muscles of the arms, shoulder, and back are being stretched while lifting the racquet into an overhead position. This is converted into kinetic energy during the concentric portion of the movement (the actual forward swinging of the tennis racquet making contact with the ball). This kinetic energy is transferred to the racquet and ultimately the tennis ball. A previous research study was able to increase tennis serve velocity by 4.9% after just 6 weeks of training by using elastic tubing and medicine ball training in a plyometric exercise routine.(3)
Traditional training methods, although slightly less transferable, do have their place in the training program. By enhancing foundational muscular strength, the athlete will produce greater force, a necessary component of the Force X Velocity = Power equation.
Struggling with shoulder pain or weakness? Play an overhead, racquet, or throwing sport? Book a session with our sports physical therapist or sports performance coach today!
If you’ve had an injury and are in need of a return to play program, schedule a physical therapy session with us to get back to your sport. Get back in the game ready to meet your sport specific demands.
References:
Kibler WB. Understanding the kinetic chain in tennis performance and injury. Aspetar Sports Medicine Journal. 2014;3:492-497.
Colomar, Joshua PhD1,2,3; Corbi, Francisco PhD4; Baiget, Ernest PhD1. Improving Tennis Serve Velocity: Review of Training Methods and Recommendations. Strength and Conditioning Journal 45(4):p 385-394, August 2023.
Fernandez-Fernandez J, Ellenbecker T, Sanz-Rivas D, Ulbricht A, Ferrauti A. Effects of a 6-week junior tennis conditioning program on service velocity. J Sports Sci Med 12: 232–239, 2013.
Disclaimer: This SciSport blog post is a summary of an article printed in an academic research journal. The purpose of this blog post is to provide readers with academic and educational content in an easy-to-understand format. We take no credit for the material and knowledge presented, and we encourage readers to take a look at the original source provided in the References section
