In order to maximize performance while participating in tennis, it is important to address muscle imbalances, flexibility, and participate in strength training as well as injury prevention programs. When discomfort or pain is experienced, it is vital to address the ailment before further damage is sustained in order to maintain the highest level of competitiveness. Along with your coaches and trainers, the physical therapists at SetPT are able to address areas that need improvement to raise your competitive edge.

A biomechanical study of the tennis groundstroke by Roetert, Kovacs, Knudson and Groppel was published in the National Strength and Conditioning Association’s (NSCA) Strength and Conditioning Journal. The study served to evaluate the biomechanical forces, angles, and techniques of the groundstroke and suggest exercises to maximize performance while preventing injuries.

This study analyzed the difference in techniques between the traditional close stance and the transition to the open stance, and found that the open stance requires increased coordination between body segments, which requires a higher level of muscular efficiency. If the athlete is not able to transfer force, energy, and stresses appropriately, the risk of injury increases exponentially. The authors also note that high-speed rotational forces are required, which requires a control of the force throughout the motion as well as significant mobility through the body segments for groundstrokes.

Finally the authors suggest exercises to be included in the comprehensive strength and conditioning/injury prevention programs. These exercises are not meant to be used solely, but rather are to be used in conjunction with other exercises to create a individualized, player- and sport-specific program.

The exercises are as follows:

  1. Medicine ball deep groundstroke – The medicine ball is thrown to the right of the player 3-5 feet behind them. The player moves back to catch the ball mimicking the motion of a tennis stroke. They then forcefully throw the ball back in a deep forehand or backhand stroke motion.
  2. Medicine ball short groundstroke – This drill is similar to the exercise above except the player moves forward after the medicine ball either to the right or left 3-5 feet. The ball is thrown forcefully back in a quick motion mimicking a short stroke.
  3. Medicine ball wall – The athlete takes a wide stance 5-8 feet from a wall loading their hips with a goal of rotating through the hips as they throw the ball as hard as possible against the wall.
  4. Cable rotation in the transverse plane – Using a weighted cable column and pulling it with both hands across your body in both direction to mimic forward and backward rotation.
  5. Wrist roller – The athlete grabs the roller and extend their arms out at shoulder height. The weight is slowly lowered down flexing and extending the wrist and then returning to the start.
  6. Weighted forearm pronation and supination – Holding a weight with your palm facing upwards and then turn inwards so that the palm faces down and repeat.

Each of these exercises mimics aspects of the tennis groundstroke while preparing the neuromuscular system for demands imposed by the sport. If you feel that your tennis game can improve, or that you may be at risk for injuries, ask your SetPT physical therapist know, and they can assist you in building an appropriate program and implement these exercises and more to maximize your performance!

To read the abstract of the article, click here:

http://journals.lww.com/nsca-scj/Abstract/2009/08000/Biomechanics_of_the_Tennis_Groundstrokes_.5.aspx
and the article
http://www.itpa-tennis.org/1/post/2014/02/biomechanics-of-the-tennis-groundstrokes-implications-for-strength-training.html