字幕列表 影片播放 列印英文字幕 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)
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) 8 1 joey joey 發佈於 2021 年 08 月 05 日 更多分享 分享 收藏 回報 影片單字