Coaches, players, parents...even your aunt Judie know the importance of the serve in today’s modern game. More specifically, the first serve. The first serve is so critical that the top 10 servers on the ATP, year after year, win over 77% of their first serve points! And it’s not just on the men’s side. The top 10 women on the WTA win between 69%-79% of first serve points.
Want more proof? Look at Table 1 - in 2016, the top serving men won over 3/4 of their first serve points. On the other hand, when these top pros missed their first serves, they only won between 52% and 55% of their points.
Want more proof? Look at Table 1 - the men are winning over 3/4 of their first serve points. On the other hand, when these top pros miss their first serves, they only win between 52% and 55% of the time.
I’ve been asked countless times - from tennis coaches to players and even parents - 'how can I get more leg drive on my forehand?' 'Or more jump from the legs on my serve?' 'Or more explosiveness when moving laterally?' There’s no simple answer. It truly depends on a number of factors, including your strength levels, coordination, training age, biological age, training history, genetics and more. But if I absolutely had to boil my answer down to one form of training, I’d have to look towards plyometrics.
There are many terms to describe plyometrics including plyometric training, plyos, jump training, shock training (that’s what Soviets used to call it) & ballistic training. I may use some of these terms interchangeably throughout this article but they all refer to plyometrics. Whatever you call it, it’s general premise is to increase power output.
This is the third part of this 3-part series on mobility & flexibility training for tennis. The first post was an introductory post that defined what mobility truly is (read that here) and highlighted some of the problem areas for tennis players - with a special emphasis on the hip and shoulder. The second part went into more specifics regarding the science of stretching and it's role in the overall development of flexibility (we also dispelled the myth that flexibility is only attainable by the special few). And it included detailed info on how to improve both range of motion (ROM) and strength while presenting a shoulder internal rotation stretch example. You can read that article here.
In this post, we'll primarily be looking at the differences between dynamic and static stretching. More specifically, we'll outline what role dynamic stretching (DS) and static stretching (SS) play in the warm-up of the tennis player and how to effectively implement each type of stretching into your pre-match/practice routine. Let's go!
In a previous post, we introduced mobility and how it’s not just a passive process but an active one - and it requires both flexibility AND strength (read that post here). I've studied joint mobility and flexibility considerably. From research articles, seminars, workshops to practical experience. Based on my studies, I am convinced that we can ALL improve joint function, flexibility and active range of motion (ROM). This may come as a surprise to many (often I hear coaches and players saying that "they've never been flexible" or that they were "born stiff"). The truth is, like any training quality, achieving more active and passive ROM is simply of matter of deliberately providing the desired tissues with a training stimulus, allowing time for recovery and adaptation and repeating this process.
As coaches, what do we do when young juniors misbehave? Or what about when they don't complete an intended drill? I’ve been around the game for a long time now. From academy settings, junior circuits, the pro tour and everything in between. And what kills me more than anything is players getting punished, either for poor behaviour or not achieving a specific task. Coaches yell, make players run, do push-ups, or suffer some other form of physical punishment. Is this really the best approach?
It was a hot, muggy summer’s day in 2010. After winning the 2nd set, the momentum was on my side going into the 3rd. I had never beaten my opponent, ‘Stan the Man’ as we called him (no not Wawrinka...but a very good player nonetheless). But I felt confident. I was moving well, dictating play...and I continued the good play until 4-1 in the 3rd. And then, after hitting an attacking forehand, I felt my right leg completely seize. I hit the ground, gasping for air, trying not to scream. But the pain was too much. My opponent came rushing over to my side of the court, along with fellow players and spectators...I knew what it was though, this wasn’t the first time I had experienced this sort of pain….it was a cramp.
When teaching various tactical scenarios to players, I often ask them the following question: “what do you think is the most common rally length in tennis”? Less experienced players jump to answers like 7 or 9 while those that have been playing for many years reply with 3, 4 or 5. Do YOU know what it is? When it comes to professional tennis, according to Brain Game Tennis, it’s 1. Can you believe that? The most common rally length (called the mode, in statistics) is 1! That’s a service ace or a service winner (i.e. the returner makes an error off the serve). This happens about 30% of the time. The next most common rally length is 3 - that’s a serve, return and one more shot.
In last week’s post, we introduced the main physical training components that tennis players likely should focus on during the off-season. To get the best out of this week’s article, I suggest reviewing part 1 of this series first.
In this post, I’d like to tackle a couple key points. First, I’ll outline what a typical training week in the off-season might look like and how the overall cycle takes shape. Next, I’ll take a stab at commenting on the interplay and subsequent management of on-court and off-court training loads. Lastly, I will then offer some feedback - in other words, why it's my belief that training the various qualities outlined in last week’s article shouldn’t stop once the off-season cycle ends.
For many, this time of year means sledding, santa, ugly sweater parties and most notably, some time off from work. But for pro tennis players, the opposite is true - it’s off-season training time. Some players are gearing up for the year’s first major, the Aus Open, while other less ranked players are prepping for the Future and Challenger circuits - events that are also gaining steam come the first week of January.
Medicine ball training is a widely popular training modality amongst tennis players at all ages and levels. More specifically, med ball (MB) training is primarily used to augment rotational power. For a review of the underpinning science and theory on this topic, please take a look at a previous post on this topic. Why augment rotational power though? Today's game is classified as power based - players are hitting the felt off the ball. The rationale from a training perspective is as follows: increase rotational power and you'll increase hitting speeds - whether that's groundstroke or serve speeds.
In last week’s post, we introduced the concept of grit. We also took a closer look at grit’s correlation to elite sport. What did we find? For one, according to recent evidence, elite athletes across many sports are grittier than their non-elite counterparts. Secondly, those same athletes more consistently commit to their sport over the long haul - in other words, they stick to it. And lastly, the grittier athletes (the elite), were more adept at persevering through challenges compared to non-gritty athletes.
Have you ever wondered what separates athletes that ‘make it’ from those who don’t? Are physical skills the key determinant? While at times it may be the case, I’ve seen many players in tennis settings with superior physical abilities get outperformed...so fitness alone isn't the answer. It must be technical and tactical abilities, right? While critical, I’ve also witnessed supreme skill, coupled with a sound game plan, get beaten time and again. So what is it then? All of these factors play a massive role in who succeeds and who doesn’t, I’m sure of it, but in my books, one factor seems to outweigh the rest - by at least a hair. The psychological component.
Tennis itself is primarily an individual sport. Even if you play mostly doubles, individual differences between players exist at all levels of the game. This concept is known in sport science as the principle of individualization. Research studies and coaching experience tell us that all athletes respond differently to training. That’s why many fields of study exist - from psychology, to motor learning and strength & power training - each attempting to answer questions that help us better understand human behaviour and the stress-adaptation process (and why there is so much variation in responses to the same training stimuli!).
In the last couple of posts, we explored two key sport science training principles, progressive loading and variation. These training principles were linked to both off-court as well as on-court training for the elite/developing tennis player - in hopes that they could provide the astute coach or player with more insight into the organization of practices and long-term training schemes. But the principles don’t stop there. There are other of equal - or perhaps even greater - importance, especially when it comes to tennis training.
Specificity is this week’s topic of interest. It’s a term that’s been somewhat of a buzzword for the better part of a decade (or longer). Often times, tennis coaches, players and parents are brought to believe that to be a successful tennis player, one must be subscribed to a physical development program that is ‘tennis specific’. When these same tennis folks see programs that include a variety of plyometric work and ballistic lifting in the weight room instead of rotational band work, quick footwork drills, and other movements that ‘mimic’ tennis play, they think to themselves - “this isn’t tennis-specific”. I’ve got news for you though, there’s only one training component that is truly specific to tennis play and that’s...wait for it….TENNIS!
In last week’s post, we took a closer look at the principle of progressive loading and offered several ways in which we can effectively ‘progress’ a player both on and off the tennis court. To reiterate last week's point, it’s critical that we look at progressions from a long-term macro perspective. Why so? Well, progress is rarely (if ever) linear. Further to that, each of the biomotor qualities that we spoke briefly about last week (speed, strength, stamina, suppleness, skill), improve and regress, depending on which we give greater attention to (i.e. more training stimuli).
Before we can accurately begin developing training programs for our athletes, we should first know a few of the basic scientific training principles that will govern our prescriptions. There are a number of principles - the 4 main ones are as follows: progressive loading, specificity, variation and individualization. While these principles are by no means mutually exclusive, for simplicity, I will present them one by one. In this article, the focus will be on progressive loading.
In tennis, we often talk about a player’s ‘progression’ in terms of their ranking or overall development. While important, these are broad topics that should be dissected further and are beyond the scope of this article. The progressions I’m referring to are based on key variables that can are used to progress an individual’s biomotor capacities (figure below), both on and off the tennis court, over time. That’s what we’ll explore in this post.
Last week I presented in front of the BTV (Bavarian Tennis Verband) - it’s one of the biggest associations in Germany and many of the top junior tennis coaches were in attendance. The topic - how we can use off-court training strategies to accelerate on-court development. I had 3 young junior players helping me during the practical component - going through a series of jumps, bounds, throws, bodyweight exercises and so on. They were 12-13 years old and apparently, some of the best young talents in the country (I never met them previously and had never seen them play or train).
In last week’s post, we took a closer look at the force-velocity relationship and it’s underlying science. Recall that when force requirements are high, velocity outputs will be low - and vice versa. This has important implications because of the different movement requirements on a tennis court along with the methods used to improve relevant athletic qualities. Look at the figure below - it’s a theoretical look at where certain movements and strokes etc. lie on the force-velocity curve (this is an adapted representation based on science and my anecdotal experience). Even some of these movements will have different force-velocity requirements at the muscular level - when decelerating for a wide ball for instance, the initial deceleration step will have higher forces acting on the lower-body then the last step just before planting (because we’re trying to stop from a relatively fast movement speed).
While there was a lot of positive feedback from last week’s post on blocked vs. random practice, there was also a bit of confusion. I suppose the term ‘random’ can be a bit misleading. To clear the air, this week’s post will attempt to clarify the supposed dichotomy between blocked and random practice and offer a slightly different perspective to the argument. Furthermore, there are 2 other forms of practice - called ‘variable practice’ and ‘constant practice’, which can be influenced by both block and random approaches. Lastly, several examples of each practice type will be offered and described, along with the 'why' behind their use.
Many experts in the field of motor learning believe that the way a coach interacts with an athlete, bears a tremendous impact on the improvements that athlete makes. These same experts, however, would argue that the organization of a practice is perhaps even more important than what a coach says to his/her athlete. Let’s assume that to be true for a moment. As a coach, would that change the way you look at your practices? As a player, would it affect your perspective when attempting to improve serve accuracy, for example?