Javi teaches you how to improve your wrist pronation and gain power in your flat serve - often used for the first serve - using four stages of drills, each focusing on a different aspect of the serve. This class is aimed at players of intermediate level who are just starting to incorporate arm pronation and the trophy pose into their flat serve and who would like to hit them with more pace and power.
In this video, you will see the following chapters and exercises:
0:00 Introduction
01:28 Section One ➡️ Training the wrist movement
The first stage is training the wrist. To begin with, Javi uses a stick to simulate and introduce the player to the pronation movement. Once the player gets used to this motion, they can practice using their racket. Many players only focus on the arm during the flat serve, but the wrist is the key to acceleration and power in the flat serve.
02:23 Exercise 🎾 1: Practice the semi-pronation of the wrist with a stick
03:24 Exercise 🎾 2: Practice the semi-pronation of the wrist with your racket
04:14 Exercise 🎾 3: Hit a few flat serves finishing in semi-pronation
04:54 Section Two ➡️ Completing the full swing
Having gained confidence and understanding of wrist pronation, we can now begin to incorporate this movement into the full swing for the flat serve.
05:14 Exercise 🎾 4: Prepare with the racket up behind your back and follow through
05:59 Exercise 🎾 5: Add swing to the loading stage of the serve
06:50 Section Three ➡️ Adding power from the legs
To generate more power from the lower body, Javi recommends a drill that involves launching yourself off a small stool with your non-dominant foot to gain explosiveness. This stage also involves coordinating your upper and lower body. An additional tip that can improve the kinetic chain of the serve motion and generate momentum is placing the dominant foot just behind the non-dominant one as you begin to swing.
08:15 Exercise 🎾 6: Step on the stool and explosively push off with your left leg
08:38 Exercise 🎾 7: Add the racket motion
09:17 Exercise 🎾 8: Hit a few flat serves practicing footwork
09:50 Exercise 🎾 9: Add swing to the loading stage of the serve
10:57 Exercise 🎾 10: Practice joining both legs just before the impact
11:54 Section Four ➡️ Introducing the trophy pose
Here Javi introduces the trophy pose - a classic position of the body in tennis that pushes the hip forward during a serve preparation and generates a catapult-like movement that helps transfer kinetic energy into the impact, thus increasing its power. At first it may seem uncomfortable and unnatural to many players, but it's just a question of adjusting and practicing.
13:04 Exercise 🎾 11: Hit some flat serves from a trophy pose position
13:56 Summary
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Playlists:
🎾 Forehand stroke technique ➤ bit.ly/2HP2C3l
🎾 Two-handed backhand technique ➤ bit.ly/3kP4FTQ
🎾 One-handed backhand technique ➤ bit.ly/3eb3AmI
🏃🏼♀️ Tennis footwork ➤ bit.ly/3jZvUtl
🧿 Fitness trainings on BOSU Ball ➤ bit.ly/2TJ241z
🥵 TABATA fitness workouts ➤ bit.ly/2IGzNXz
😷 Tennis in lockdown ➤ bit.ly/3mYOvaQ
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Thanks for watching. We hope to see you on a tennis court!
With tennis love.
- fitintennis team
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16 июн 2024
