When watching the likes of Nadal and Murray performing their monstrously powerful serves during big Tennis tournaments, you might assume that it is pure brute force that fuels their 150mph + efforts. While a degree of strength and muscularity is required to produce the sufficient forced required to propel the ball at such meteoric speeds, technique and power are king when it comes to hitting aces set after set. Technique is something that can only be perfected with years of practice on the court but power is an attribute you can work on in the weights room.
You might think that differentiating ‘speed’ and ‘power’ is splitting hairs but there are distinct differences between the two. While strength refers to the amount of weight you can move, power is a measure of how fast you can move it. Being able to bench press 300 pounds is a great achievement, but if you can’t do it explosively, i.e. with power (speed) then it is not relevant for any sports field.
Developing power is all about performing your reps quickly, while still maintaining good form. It’s no good twisting your spine in an attempt to haul a personal best as quickly as possible because a slipped disc will put your Tennis career on the rocks. Here are some great exercises that will develop your explosive power and possibly add a few mph to your serve:
Power Clean
Starting from a standing position, holding a barbell so it hangs in front of you, bend at the knees and drive the bar upwards using your entire body. Twist your hands around and ‘catch’ the bar so your arms are pressed against your chest and the bar rests across your clavicles (upper chest).
Clean and Press
The first phase of this move is very similar to a clean and press but it finishes with an over head press. Once the bar is resting on the upper chest, explode up with the legs and press the bar straight up above your head. Lower and repeat.
Jump Squat
The standard squat is a great exercise for adding size and strength to the lower body, but their lesser know cousin, the jump squat is much more adept at developing explosive power. Rest a barbell across the trapezius and squat down as if performing a regular version of the exercise, rather than simply standing up, jump as high as possible, landing with bent knees in preparation for the next rep.
Plank
While not strictly a power exercise, the plank address core stability which is crucial in transferring power from the lower to the upper body. Lie face down on mat resting on the forearms, palms flat on the floor. Push off the floor, raising up onto toes and resting on the elbows. Keep your back flat, in a straight line from head to heels. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle.
When watching the likes of Nadal and Murray performing their monstrously powerful serves during big Tennis tournaments, you might assume that it is pure brute force that fuels their 150mph + efforts. While a degree of strength and muscularity is required to produce the sufficient forced required to propel the ball at such meteoric speeds, technique and power are king when it comes to hitting aces set after set. Technique is something that can only be perfected with years of practice on the court but power is an attribute you can work on in the weights room.
You might think that differentiating ‘speed’ and ‘power’ is splitting hairs but there are distinct differences between the two. While strength refers to the amount of weight you can move, power is a measure of how fast you can move it. Being able to bench press 300 pounds is a great achievement, but if you can’t do it explosively, i.e. with power (speed) then it is not relevant for any sports field.
Developing power is all about performing your reps quickly, while still maintaining good form. It’s no good twisting your spine in an attempt to haul a personal best as quickly as possible because a slipped disc will put your Tennis career on the rocks. Here are some great exercises that will develop your explosive power and possibly add a few mph to your serve:
Power Clean
Starting from a standing position, holding a barbell so it hangs in front of you, bend at the knees and drive the bar upwards using your entire body. Twist your hands around and ‘catch’ the bar so your arms are pressed against your chest and the bar rests across your clavicles (upper chest).
Clean and Press
The first phase of this move is very similar to a clean and press but it finishes with an over head press. Once the bar is resting on the upper chest, explode up with the legs and press the bar straight up above your head. Lower and repeat.
Jump Squat
The standard squat is a great exercise for adding size and strength to the lower body, but their lesser know cousin, the jump squat is much more adept at developing explosive power. Rest a barbell across the trapezius and squat down as if performing a regular version of the exercise, rather than simply standing up, jump as high as possible, landing with bent knees in preparation for the next rep.
Plank
While not strictly a power exercise, the plank address core stability which is crucial in transferring power from the lower to the upper body. Lie face down on mat resting on the forearms, palms flat on the floor. Push off the floor, raising up onto toes and resting on the elbows. Keep your back flat, in a straight line from head to heels. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle.
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