| I`ve been getting a lot of inquiries about exercises to | | | | properly and entirely transferred smoothly to increase |
| increase the power of your serve, so I`ve decided to | | | | your power. |
| write a multi-part series that will include exercise | | | | Exercises to Increase the Strength and Power in Your |
| progressions that will not only increase your serving | | | | Legs: |
| power, but it`ll increase your muscle endurance so that | | | | Progression #1) The Back Squat |
| you`ll be serving just as hard in the last set as you did | | | | How to do it: |
| in the first. | | | | Place a barbell behind your neck across the top of |
| Plus, with the right swing technique, your overall power | | | | your shoulders. The bar should be resting entirely on |
| will increase in a few short weeks allowing you to | | | | your trap muscle. Be SURE that the bar is not sitting |
| crush a more aces and winning shots. | | | | high on your neck and resting on a vertebrate. If you`re |
| Though technique is the #1 factor you should concern | | | | not sure and you feel pain from the bar, re-rack the |
| yourself with, once you`re sure that your mechanics | | | | weight and position the bar about an inch lower on |
| are just right, increasing your strength, strength | | | | your shoulders. If this is still uncomfortable, you can use |
| endurance, and explosion will add velocity to not only | | | | a pad or wrap the bar with a towel to add cushion. |
| your serve, but to every shot. | | | | Now that you have the bar securely on your |
| So let`s get to it... | | | | shoulders, positionyour feet approximately shoulder |
| Power, in tennis, is first initiated by your feet driving into | | | | width apart. |
| the ground. The harder you can drive your feet, the | | | | Keeping your abs tight and your back straight, bend |
| more force and power you can generate and | | | | your kneesand lower your body toward the ground |
| *potentially* transfer to your racquet. | | | | until your thighs are approximately parallel to the |
| I say potentially, because if you can generate a lot of | | | | ground. Return to the startingposition. |
| force but can't smoothly transfer it from your legs to | | | | If you`re a beginner, use a light weight that you can |
| your racquet through your hips, core, shoulders, and | | | | handle for 12-15 reps and perform 2-3 sets with 90 |
| arms, well, you`re just not gonna have very powerful | | | | seconds between each set. It`s important to first |
| shots, much less a powerful serve. | | | | develop proper form before increasing the weight. |
| It`s that simple. | | | | The more advanced trainee should perform 2-3 sets |
| As you can see, you must be able to smoothly | | | | of 6-8 reps with a bit heavier weight to stimulate the |
| transfer the force generated by your legs to your | | | | fast twitch muscle fibers that are used on the tennis |
| racquet to increase the power of your serve. But first | | | | court and to prepare your legs for progression #2. |
| and foremost you have to be able to generate that | | | | . |
| force. | | | | Stay tuned for Part II of the ongoing series, we`ll be |
| Today we`ll concentrate on exercises that increase | | | | discussing the implications of Progression #2: The |
| the strength and power in your legs, so you`ll be able | | | | Jump Squat, and how it transfers to the tennis court. |
| to generate the force needed to increase your power. | | | | For more Tennis Specific exercises log on to and |
| And in the following weeks, we`ll discuss how to | | | | download your free copy of Tennis Fitness Tips |
| strengthen each muscle up the kinetic chain, so that | | | | eBook. |
| the increased force you're now able to generate is | | | | |