Targeting the Power Components for Rapid Development

By isolating the power components and developing them individually we are able to dramatically accelerate development. Components do not get enough attention from a lesson. They are home work and they are separate lab sessions just as is done in gymnastics and for conditioning. However, conditioning will not develop power components. Conditioning develops endurance and good foot work, but not power. Power is a completely separate subject.

Since power requires stability to be controlled, developing stability is central to power. Development must start from the ground up as illustrated in the skills development pyramid.

First, the legs must be able to maintain perfect balance under high rotational forces from the hips and arm. As holding a racquet makes throws the center of mass off balance, a high speed rotation will cause the body to list in the direction of the racquet arm. The legs must compensate for this force by exerting an equal and opposite force.

Second, since the racquet is above the waist, the top of the body will tend to list in the direction of the racquet arm under high speed rotations. Hence, the midsection of the body must exert an equal and opposite force to offset the force caused by accelerating the racquet.

It is impossible to develop the required strength during a lesson since one must exert rotational forces sufficiently high to stimulate development. When doing this, it is likely that the ball will be sprayed all over the court and even over the fence. One must be careful to work up to high speeds gradually and to be aware of anyone on an adjacent court or on the sideline that could be struck by a wild shot. Caution is essential when developing leg and core strength.

You might wonder why a medicine ball is not sufficient to develop core strength. The answer is simple. You cannot sling a medicine ball fast enough to develop the required rotational force on the legs or core. The only known exercise is to hit balls in rapid succession from a closed, balanced stance without moving. Using a radar as a biofeedback device is very valuable since it provides immediate feedback on your progress. You must target hitting both forehand and backhands at 75mph from a dropped ball to either side of the court in rapid succession.