Is this why you aren’t using your legs on your groundstrokes?
Summary
TLDRThis video script addresses the common issue of tennis players, especially older ones, struggling to use their legs effectively in their strokes, which hinders power and control. The speaker introduces a simple assessment to identify hip rotation limitations and suggests exercises to improve coordination and speed. The focus is on developing the underlying physical skills necessary for efficient kinetic chain usage in tennis, with an emphasis on brain-based training for enhanced body function and skill improvement.
Takeaways
- 🏃 Using legs effectively in tennis is crucial for generating power and maintaining control in shots.
- 👴 Many adult and older tennis players struggle with incorporating their legs into their kinetic chain, which affects their shot efficiency.
- 🔍 The video aims to explore the underlying reasons for this struggle and provide an assessment to identify the issue.
- 🤔 The fundamental issue often lies in the coordination of hip internal and external rotation, which is essential for initiating all strokes.
- 👎 Poor hip rotation coordination can be due to stiff hips that don't move well or lack of control over the movement.
- 🧍♂️ An assessment is introduced where standing on one leg and rotating the leg internally and externally can reveal hip movement issues.
- 🕺 The assessment also checks for the ability to perform these rotations quickly without compromising balance or form.
- 🔄 The importance of being able to perform coordinated movements with speed is highlighted for improving tennis strokes.
- 💡 The video suggests that practicing the assessment movements frequently can help improve hip coordination through brain and movement training.
- 🔄 Additional strategies like making coordinated shapes, such as circles, are recommended to enhance the brain's ability to coordinate movement.
- 📚 The speaker offers a class to teach more about brain-based training to improve physical abilities and tennis skills.
Q & A
Why is it important to use your legs in tennis shots?
-Using your legs as part of the kinetic chain is crucial for hitting efficient strokes with power and maintaining control, which many adult tennis players, especially older ones, struggle with.
What is a kinetic chain in the context of tennis?
-A kinetic chain in tennis refers to the sequence of body movements that generate force and speed in a shot, starting from the legs and transferring through the hips, torso, and arms to the racket.
What is the underlying reason often preventing players from using their legs effectively?
-The underlying reason is often a lack of coordination in hip internal and external rotation, which is fundamental to initiating all strokes and creating racket head speed.
What is the purpose of the simple assessment mentioned in the script?
-The assessment is designed to help players determine if they can internally and externally rotate their hips while keeping the pelvis and spine still, which is essential for effective leg use in tennis shots.
How should one perform the hip rotation assessment?
-To perform the assessment, stand on one leg, keep the pelvis and spine still, and attempt to internally and externally rotate the leg, focusing on twisting the whole leg rather than just moving the foot.
What should you observe during the hip rotation assessment?
-You should observe whether the movement is coordinated, whether the pelvis and spine remain still, and whether the movement can be performed quickly without the foot moving or the leg moving side to side.
What are the potential issues one might face during the hip rotation assessment?
-Potential issues include an inability to rotate the hips at all, poor coordination, double movements, and the foot or leg moving in ways that indicate a lack of control.
How can one improve hip coordination for tennis shots?
-Improvement can be achieved by practicing the basic movement of hip rotation frequently, focusing on speed and accuracy, and by performing coordinated shape movements like circles to challenge the brain's coordination abilities.
What is the role of the brain in the context of the hip rotation assessment and training?
-The brain is responsible for creating and coordinating movement. By practicing the assessment and training exercises, one challenges and improves the brain's ability to control hip movements for better tennis strokes.
What additional strategies can be used to improve hip coordination beyond the basic assessment and training?
-Besides the basic exercises, one can try brain-based training, which involves specific movement targets and challenges to further improve coordination and remove limitations in tennis performance.
How can interested individuals learn more about brain-based training for tennis?
-Interested individuals can find out more about brain-based training and how it can help improve tennis performance by checking out the class mentioned in the script, which is linked in the video description.
Outlines
🏃♂️ Importance of Leg Movement in Tennis Shots
This paragraph emphasizes the critical role of leg usage in the kinetic chain for efficient tennis shots. It highlights how many adult tennis players, especially older ones, struggle to effectively use their legs, which hampers their power and control. The speaker intends to explore the underlying reasons for this issue and suggests a simple assessment to identify the problem. The video promises to provide training tips to address and improve leg coordination in tennis strokes, starting with the importance of hip rotation as the foundation for all strokes.
🤔 Assessing and Improving Hip Coordination
The second paragraph delves into the specifics of assessing and improving hip coordination for better tennis performance. It describes a simple self-assessment method to determine an individual's ability to internally and externally rotate their leg while keeping the pelvis and spine still. The assessment aims to identify coordination issues and the ability to perform quick, clean movements. The paragraph also suggests movement training exercises to enhance hip rotation speed and introduces the idea of making coordinated shapes to challenge and improve brain coordination. The speaker offers further guidance on how to use brain-based training to enhance physical abilities and skill in tennis, inviting viewers to explore more through a linked class.
Mindmap
Keywords
💡Kinetic Chain
💡Internal and External Rotation
💡Coordination
💡Assessment
💡Pelvis Stability
💡Brain-Based Training
💡Movement Training
💡Power Generation
💡Hip Mobility
💡Balance
Highlights
Efficient shot-making in tennis relies heavily on the use of legs as part of the kinetic chain.
Many adult tennis players, particularly the older ones, struggle to effectively use their legs and kinetic chain.
Inefficient use of legs can limit power and control in tennis strokes.
An underlying reason for the struggle is often the inability to use the legs properly.
The video offers a simple assessment to identify leg usage issues in tennis players.
Proper hip rotation is fundamental to initiating all tennis strokes.
Many older players lack coordination in hip internal and external rotation.
Hip rotation is crucial for creating racket head speed and efficient strokes.
The assessment involves standing on one leg and rotating it without moving the pelvis or spine.
The speed of hip rotation is as important as the ability to rotate.
Double movements or foot movement during the assessment may indicate poor coordination.
The video provides a method to improve hip rotation through movement and brain coordination training.
Making coordinated shapes, like circles, can help improve hip coordination.
The presenter offers a class to teach more about brain-based training for tennis players.
The video encourages viewers to comment on their assessment results and subscribe for more content.
Transcripts
in order to hit shots efficiently it's
really important that you use your legs
as part of your kinetic chain but I find
a lot of adult tennis players especially
slightly older players really struggle
to use their legs on their shots and
they struggle to use their kinetic chain
effectively and it prevents them from
hitting efficient strokes and hitting
with as much power as they want and also
maintaining the level of control and
there's often a major underlying reason
why players aren't able to use their leg
and that's what I'm going to be
exploring and talking about in this
video I'm going to show you a very
simple assessment to help you figure out
if this is going on for you and then
talk about how you can train and improve
and address this underlying problem so
hopefully you find the video helpful if
you do be awesome if you give me a
thumbs up and if you haven't subscribed
to my channel before it's much
appreciated if you could do that as well
now there can be a number of different
things that prevent players from using
their legs effectively you know one of
the big ones is going to be not being
set up in the right position in time but
here we're going to be talking about
something far more fundamental than that
because whenever you use your legs on
your shots to efficiently kind of create
racket head speed using your kinetic
chain we initiate all of The Strokes
whether it's the forehand the backend
double singlehander slice even the same
thing on the serve the initiation of all
of those Strokes comes from the hips
internal and external rotation
of the hips so if I'm hitting a forehand
I drive my hip into rotation to start
the swing and that's where whether I've
got a more classical style or whether
I'm using a more modern style and it's
going to be the same on all strokes and
what I found after assessing hundreds of
older tennis players over the last few
years is that most players don't have
good coordination in terms of hip
internal and external rotation a lot of
players just don't have any internal and
external rotation they can't control the
movement they can't make it happen
because the hips are too jammed it just
doesn't move and then the players that
are able to make it move they don't have
very coord good coordination and
hopefully it makes sense that this is an
underlying physical SK skill if you
can't rotate your hips and if you can't
coordinate rotation it's completely
impossible that you're going to
magically develop that ability when the
ball's flying at you and you're running
and twisting and you're doing all these
different things that's not the way it
works you have to have the underlying
physical ability first so here I'm going
to show you a very simple assessment
that you can use to identify if you're
able to do this and then talk about how
you can train it so the assessment is
very simple you're going to stand on one
leg you're going to keep your pelvis
still you're going to keep your spine
still and you're going to internally and
externally rotate the leg so we're not
thinking about just moving the foot
we're trying to twist the whole leg so
we should see the knee knee twisting in
and out firstly you want to see whether
you can do that keeping your pelvis
still or as you try and do it ases the
whole body twist does the spine move and
do strange things happen so we want to
do that assessment on the right leg and
we want to do it on the left leg keeping
the pelvis still and you can hold your
hands there to make sure it's staying
still find these big bony bits at the
front try that on the right leg try that
on the left leg are you able to actually
create that movement internally and
externally rotating it and feel free to
hold on when you do this I don't want to
challenge your balance here we're
looking at
coordination then the second part of
that assessment is going to be the speed
at which you can move out so are you
able to do that quickly internally and
externally rotating or when you start
trying to do it quickly do you do kind
of funny things with your feet do you
kind of do funny things with your spine
do you start twisting and changing
things so test that on the right side
test it on the left side you're able to
make good clean fast movement internally
and externally rotating with the pelvis
staying still and things to look out for
here are kind of double movements so
instead of going all the way over like
this people kind of do double movements
and they they get a little bit Twitchy
other things that happen is the foot
starts to move or players move the leg
from side to side what we should see leg
pointing straight just a clean rotation
like that done accurately and at speed
so that is a very simple assessment you
can do to figure out one can you move
this joint and then can you do it with a
high degree of coordination and speed so
how did you get on with the assessment
leave me a comment down below and let me
know were you able to move evenly on
both sides did both hips move properly
was the coordination even on both sides
or was one of them really fast one of
them was really slow or did they both
have problems because once you know that
then we can work on trying to improve it
and the wonderful thing about our body
and our brains is the first thing that
we can try and do to improve something
something like this and here we're
testing parts of the brain that create
and coordinate movement is do more of
the assessment so if you can't move your
hip in internal and external rotation
the first solution is to try and do
internal and external rotation just
thinking about it feel free hold on for
balance but then think about the area
what muscles do I need to move to twist
my knee out what muscles do I need to
move to twist my knee in and then once
you can make the basic movement happen
then start to work on improving the
speed so can I make it faster and faster
and you can just do that several times a
day and this is going to be a movement
training exercise and a part of the
brain coordination training exercise and
by doing it frequently for a lot of
people that's going to be enough to make
improvements in your coordination now
there's other things that you can do and
something really simple that you could
work on is making coordinated shapes so
you know the way that this operates
we've got a part of the brain that
creates movement and a part of the brain
that coordinates movement and we we have
to challenge them we have to give them
specific targets so I might if I realize
that my right leg isn't as coordinated I
can try the hip internal and external
rotation but then what I could also do
is make some circles because that's a
complicated shape as far as our brains
are concerned so I can hold my leg in
this position and go right I am going to
try and make a perfect circle that takes
4 seconds am I able to keep my pelvis
still when I make this circle can I make
it last 4 seconds does it look like a
circle or you know is it Twitchy and
funny things are going on am I able to
keep my foot pointing forwards or when I
do it does my leg twist out because I
can't control things so it's a very
simple concept but what I found for
people is it's a really effective way to
improve coordination so that's something
else that's simple that you could work
on to try and improve the coordination
in your hips and I find that depending
on the person sometimes these simple
strategies are really effective at
improving coordination other times
they're not other times we need to find
different ways to get areas switched on
and to improve the coordination to
remove these limitations to then allow
you to improve your game and if you'd
like to learn more about how to do that
this is what I help tennis players with
I use brain-based training to help
players improve how their body functions
to improve their skill so then they can
learn tennis more quickly and reach a
higher level than would otherwise be
possible so I've got a class that's
going to teach you a lot more about it
and it's also going to explain a little
bit more about how my program works and
how I work with players so I'll place
that down in the description so that you
can check that out if you're interested
so hopefully this has been an
interesting video for you like I said
leave me a comment let you know let me
know how you got on with the assessments
uh again if you found the video helpful
awesome if you give me a thumbs up and
subscribe to my channel and any comments
or questions leave those down below as
well I always try and answer everyone's
comments as quickly as I can otherwise
I'll catch you next time
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