The engagement of the hips or the pelvic region when hitting a forehand or a backhand is the key to power and control of a tennis stroke, yet failing to engage this area is one of the most common problems in recreational tennis. Players tend to over-use the upper body and neglect (disengage) the lower pelvic region, which results in a biomechanically disconnected body.
Using shoulder rotation well in tennis forehands and backhands is the key to hitting the ball with good control and effortless power. Shoulder rotation is the third fundamental of tennis biomechanics as described in the original overview article on tennis fundamentals. We’ve already covered balance and hip rotation, and in this article we’ll go deeper into the explanations of why shoulder rotation is important and how we can help the player feel it.
Work by my team has primarily been responsible for identifying the important role that internal rotation of the upper arm at the shoulder joint plays in the service (fig 2 2)) and the forehand strokes (table 2 2). 10,14 This factor has in many ways modified the way that these strokes are developed at beginner and advanced levels of play.
The biomechanical foundation of a tennis forehand stroke is the body rotation where the upper body stays firm/stabilized throughout the stroke. This provides the base off which we swing the arm. So, to get to the final forehand technique , we just need to relax the arm initially as it begins the forward movement in order to benefit from gravity and effortless acceleration that we get when we swing the arm.
Ensure Hip Loading through your back leg and Maximum Upper Body Rotation on your forehand. Coach Neils Khoe of TAG International Tennis Academy has a beautiful unit turn to load for his forehand. One of the two main drivers of creating massive power is upper body rotation. Do not release the non-playing hand too early.
More Tennis Forehand Upper Body Rotation images
2. Extreme Upper Body Rotation. One of the major elements that adds significant power to the Federer’s forehand is Roger upper body’s rotation during his unit turn. From preparation towards the forward swing, Roger torso and shoulders would rotate 180 degrees or more, adding significant amount of energy from his body to his racquet speed.
It is very important to adjust the upper body rotation of the Topspin forehand. The blow comes solely from the arm. Take a tray with a glass of water on the square. If you are right-handed, take the tray in your left hand. The goal of the exercise is to hit a topspin forehand without the glass falling off the tablet.
The modern forehand is performed by turning the hips and the chest away from the ball during preparation, and then explosively unwinding that turn during the forward swing. Rotation of the hips and chest powers the racket.