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  • This is the number one power source

  • that pros use on their serve.

  • Some players and coaches call it serve pronation,

  • but that's only scratching the surface.

  • There are three keys that ATP servers use

  • to generate more power, spin and consistency

  • on their serves.

  • And just by learning this,

  • I was able to add 10 miles per hour to my own serve,

  • and I know that if you apply it,

  • it's gonna completely be a game changer.

  • Take a look at your favorite pro server

  • moments before contact.

  • What you'll notice is that they'll reach a position

  • where the racquet tip is pointing

  • to the back of the fence

  • while their hitting palm is pointing toward the side.

  • Then as we go through contact,

  • you'll see players start to rotate their racquet

  • in until it's facing the net naturally.

  • And this action of rotating your racquet into contact

  • in a counter-clockwise fashion

  • is gonna help to drive massive racquet head speed

  • into your shot.

  • Now, a lot of players do this,

  • but it's the way that it's executed

  • that separate the top servers in the world

  • from your average rec player.

  • So how should we go about executing

  • this serve pronation motion?

  • And should we let it happen naturally,

  • or should we try and manufacture it?

  • And also, if we have problems

  • like fixing the waiter's tray,

  • how do we simply let stuff like this happen naturally?

  • You see, the problem is if we don't understand

  • the deeper level biomechanics of what happens on the serve,

  • then we're actually gonna end up manufacturing

  • this pronation motion kind of like the forehand wrist lag.

  • So the first key to getting this motion down

  • is gonna be in your grip.

  • So for all of you guys out there who are trying to unlock

  • the power of this internal rotation,

  • we're gonna need to have some variation

  • of the continental grip.

  • Why?

  • Well, let's actually get into our continental grip here

  • on bevel number two,

  • and you'll notice that this creates a natural angle

  • in my racquet's grip and my forearm.

  • And now try the same motion,

  • but get into your Eastern grip like this,

  • or what's more commonly called the pancake grip.

  • You see the problem with this motion

  • is that with the pancake grip,

  • you're not able to put the blueberries on the syrup

  • and then, you know, your pancakes get all soggy.

  • And therefore, when you're actually getting into

  • your eating process-

  • - [Man] We're talking about serve here.

  • - Oh yeah, that's right.

  • (laughs)

  • I was hungry.

  • So going back to the Eastern grip,

  • whenever we have a milder grip,

  • this is actually gonna decrease the angle

  • that we have between our forearm and our racquet,

  • and therefore, when we start to do

  • this poor pronation motion,

  • this is only gonna help to turn the racquet over

  • instead of with the continental grip

  • helping to drive it forward.

  • Now, because you can't internally rotate in this case,

  • what do you do instead?

  • Well, we end up dragging our arm forward to contact,

  • which gives you that feeling of arming the ball,

  • or we end up just settling for a triceps exention motion,

  • which makes you feel like you're pushing the ball.

  • In either case, you're feeling tight.

  • Like you need to put a lot of effort into the shot

  • with less results.

  • So with the continental grip,

  • not only will you increase your power,

  • but you'll also be able to create that natural topspin

  • that's gonna give you that crazy kick and sick spin

  • that we'll cover soon.

  • Key number two is the pro drop position.

  • Coined by John Yandell over at tennisplayer.net,

  • this is the position where the racquet tip

  • is gonna swing all the way out

  • to the right edge of your body

  • until it's parallel to the trunk

  • if you view it from this angle.

  • This position is gonna give you

  • that full external rotation in both your shoulder

  • and your forearm, and it's gonna mark the end

  • of your racquet drop.

  • With this motion, you're gonna be able to execute

  • and utilize that powerful internal rotation

  • to get that maximum effect on the ball.

  • Now, anatomically, this is gonna put a stretch

  • on your internal shoulder rotation muscles

  • in the same way that a baseball pitcher

  • will be able to flip their arm back

  • before releasing the ball.

  • And this is also why making sure you have

  • the correct loading techniques

  • and engaging the right prime muscle movers into your shot

  • is really key for this.

  • According to a study done

  • by Dr. Bruce Elliott and colleagues,

  • the hitting arm is responsible for over 80%

  • of the racquet head speed you're gonna generate at contact,

  • but this isn't necessarily where all the power is generated.

  • Another article by Dr. Mark Kovacs

  • shows that over 50% of the force on the serve

  • is actually gonna come from something called

  • the leg hip kinetic chain sequencing.

  • So here, top pros accelerate

  • by driving their legs through the ground,

  • and that's gonna help to propel their hips and trunks

  • to explosively rotate into the net,

  • and then that's going to, with a relaxed hitting arm,

  • help to flip your arm back and down,

  • creating that nice stretch on your rotator muscles

  • to actually drive it back into contact.

  • And going into the upward swing,

  • top pros are gonna continue this external rotation motion,

  • giving them the appearance of leading

  • with the edge of the racquet before boom,

  • rotating into contact.

  • Now you can easily contrast this with going around

  • at your local club and taking a look

  • at how the majority of players execute their service motion.

  • What you'll notice is that,

  • instead of leading with their racquet edge,

  • they'll actually lead with their racquet strings.

  • And because of issues like we talked about with the grip

  • and other techniques like the waiter's tray issue,

  • players find themselves often feeling that pushing effect,

  • because they're not able to achieve the full foot motion

  • by getting into the pro drop position.

  • And again, if you don't pre-stretch

  • your hitting shoulder prior to contact,

  • then there's no way that you can actually

  • maximize the effects of this pronation motion,

  • unless you've got big old forums like Popeye or something.

  • (laughs)

  • And to execute this technique of leading up with the edge,

  • watch Daisha's video here.

  • Now, because pros have delayed this pronation effect

  • until the few milliseconds before contact,

  • they're forced to execute this motion a lot faster

  • and more explosively, leading to the amount of power

  • that you see on the tour.

  • All right, ladies and gentlemen,

  • we've reached the moment of truth.

  • Players here are gonna start rotating their racquet

  • in through contact with this pronation motion.

  • Now on the surface, this motion doesn't really sound

  • very intuitive, does it?

  • I would much rather personally hit with my entire arm

  • than have to like rotate it with this weird motion.

  • And this is also where players end up getting tripped up

  • and manufacturing the pronation,

  • and then worse, end up getting injured

  • like I did at one point.

  • So instead, it's pretty clear that we're gonna need

  • a step-by-step framework to make this happen.

  • According to Dr. Elliott's study, at the highest level,

  • this so-called pronation force

  • is actually gonna come from internal shoulder rotation.

  • Biomechanically, pronation is actually just

  • the independent rotation of the forearm.

  • The way you can tell this is by

  • grabbing your racquet in your hand

  • and put your elbow to your side.

  • This way, internal rotation

  • is not gonna be necessary here,

  • but instead, just rotate your forearm back and forth.

  • This motion of the racquet strings going from up to down

  • is pronation.

  • So if that's what pronation is,

  • then how am I expected to generate all this force

  • from just these little forearms here?

  • And that's exactly what elite servers figured out.

  • Pronation is actually only responsible

  • for 5% of the total racquet head speed that you get.

  • But another motion actually generates

  • over 50% of your power.

  • It rotates your humerus bone in your upper arm

  • and is propelled by muscles like your chest,

  • lats, other muscles in your shoulder, your back,

  • your infraspinatus.

  • It's called internal shoulder rotation.

  • (laughs)

  • So you might be wondering how does all of this

  • tie into your serve?

  • Psychologically, I found it personally very helpful

  • along with a lot of students of mine,

  • to think of a concept called long axis rotation.

  • This refers to the unitary rotation of both your shoulder

  • and your forearm.

  • And this is gonna help to turn your racquet over

  • with way more power than you ever experienced before.

  • And as we'll cover in future videos,

  • this is not exclusive on just the flat serve.

  • In fact, you still are gonna get that rotation motion

  • from the shoulder on the kick and the slice,

  • but because of a few changes in the forearm,

  • that's gonna change the direction of racquet head speed,

  • that's gonna affect the ball differently.

  • And that's a little sneak peek for you there.

  • Henry, a deal is a deal.

  • (laughs)

  • Now so far, we talked about the common threads

  • that all top servers use moments before contact.

  • But after contact, things start to get

  • a little bit complicated.

  • Sampras is gonna continue to rotate his racquet

  • through contact until his racquet and hitting palm

  • are facing the right side of the fence,

  • and his arm will actually bend

  • and his hand will stay above his hitting shoulder.

  • Federer rotates his racquet through just as well,

  • except he actually does it a little bit slower,

  • and he completes his hitting arm rotation

  • when his hitting hand comes to about his hitting shoulder.

  • Now, Murray, he doesn't execute nearly as much

  • of this rotation motion from the shoulder,

  • but instead brings his entire arm down with the racquet face

  • and the hitting palm facing the court.

  • Now, Nishikori also doesn't have

  • too much of this rotation through,

  • but he also bends at his wrist instead of snapping his elbow

  • like Sampras would do.

  • But most of them will rotate their racquet head

  • until it's facing the hitting side of the fence.

  • And this makes sense because, you know,

  • if over 50% of the racquet head speed

  • comes from this motion, then it wouldn't make any sense

  • if we slowed it down right before contact, right?

  • Think about a professional sprinter.

  • And if they were to like, right before the finish line,

  • decelerate at its final pivotal moments,

  • you're actually going to be slowing down

  • at the most critical moments of the shot itself.

  • So you won't have as much space to accelerate through

  • and thus, you won't have more power.

  • Now, if you might've had any elbow

  • or shoulder mobility issues in the past,

  • you don't have to worry about trying to rotate

  • all the way through like you see

  • Sampras or Isner doing.

  • But instead, just experiment with getting

  • different levels of this external rotation amount.

  • Like I said, Murray doesn't rotate all the way through,

  • but he still is able to utilize the stretch

  • and shorten cycle within the shoulder,

  • because he's rotated internally to contact.

  • But after contact, you can experiment

  • with going more forward toward the ball

  • through shoulder extension,

  • especially if you have mobility issues.

  • For you power-maximizers out there though,

  • do this carefully,

  • but you can rotate your shoulder and hand

  • all the way out.

  • Now, along with pronation, there's a huge power source

  • that I actually didn't cover at all yet.

  • This is the relaxed fluid whip-like wrist action

  • that every top server uses.

  • And Daisha's gonna be covering that

  • in an upcoming video as part

  • of our serve wrist action series,

  • so be tuned for that.

  • If you want, subscribe so that you get notified

  • for when it comes up.

  • And if this video gets 3K likes,

  • we're gonna release that right away.

  • So go and take these drills out.

  • Until next time, athletes, go out and train hard.

  • I'll see you in the next video.

  • You're not able to put the blueberries on the syrup

  • and then, you know, your pancakes get all soggy.

  • And therefore, when you're actually getting into

  • your eating process.

  • - [Man] We're talking about the serve here.

  • - Oh yeah, that's right.

  • (laughs)

  • I was hungry.

  • (laughs)

This is the number one power source

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B1 中級 美國腔

完美的发球旋前技术,可实现巨大的力量和旋转(Perfect Serve PRONATION Technique For Massive POWER & SPIN)

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    joey joey 發佈於 2021 年 08 月 05 日
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