Tennis technique and how to prevent injuries

The Link Between How You Play Tennis and Staying Safe from Injuries 

When it comes to playing tennis, there's no one-size-fits-all technique that guarantees success. This is because your body can position your arm, hand, and racket in different ways to hit the ball effectively. Achieving this involves various combinations of movements, joints, and muscles working together. These movements and alignments play a crucial role in how well you coordinate your shots and how much strain your body undergoes, which can impact your risk of getting injured. 

Understanding the Kinetic Chain Concept 

Your body's parts are all connected, meaning that what you do in one area affects the rest. This connection is made possible by joints and muscles, which act as pathways for energy to flow throughout your body. This is known as the kinetic chain. In tennis, using this concept effectively means using less effort from your muscles, reducing stress on your body, and using less energy, all while achieving your intended results. 

Forward swing of forehand groundstroke 

Lower limb  

Concentric and eccentric gastrocnemius, soleus, quadriceps, gluteals and hip rotators contract both concentrically and eccentrically to drive the lower body and hip rotation 
 

Trunk 

Concentric and eccentric contractions of the obliques, back extensors and erector spinae cause the trunk to rotate 
 

Upper limb 

The latissimus dorsi, anterior deltoid, subscapularis, biceps and pectoralis major all contract concentrically during the acceleration phase to bring the racket to the ball for contact. 
 

Follow through swing of forehand groundstroke 

Upper arm movement decelerates through the eccentric contractions of the infraspinatus, teres minor, posterior deltoid, rhomboids, serratus anterior, trapezius, triceps and wrist extensors. 

Serve Phases 

Release 

Toss up should be slightly lateral from overhead = targeting ball to make contact w. racquet at 100d of sh. abd. Too close to head = increased req. of sh. abd. = risk of subacromial impingement developing 


 

Acceleration to Contact 

High muscle activity (% maximum voluntary isometric contraction) during IR pectoralis major (115%), subscapularis (113%), latissimus dorsi (57%), and serratus anterior (74%)  

"Corkscrew" maneuver of Trunk: From hyperextension and right lateral flexion to left lateral flexion.

Coordinating the Kinetic Chain for Better Play 

Making the most of the kinetic chain in high-speed activities like tennis involves moving different parts of your body in a specific order. This coordinated movement generates power starting from the ground, passing through your hips, trunk, shoulder, and ending in your arm, hand, and racket. For example, a significant portion of the energy needed for a powerful forehand shot comes from your legs and trunk, transferring through the kinetic chain to enhance your racket's impact. Skillful use of the kinetic chain involves consistent features that boost efficiency, even though personal style can lead to differences in appearance. 

However, when these important features are missing or the timing of your movements is off, the smooth energy flow within the kinetic chain breaks, causing a disruption. In such cases, the normal energy transfer between body parts is compromised. As a result, other areas of your body need to compensate for these irregularities to achieve the same level of performance. This disruption either adds stress to other body parts to achieve your goal or requires you to accept a slightly lower performance level. 

Illustrative Tennis Examples 

Consider some practical examples from tennis: 

• Not bending the knees more than 10 degrees during the serve's cocking phase increases the load on the shoulder by 23% and the load on the elbow by 27%, both of which are needed to achieve the same serve speed. 

• If there's no counter rotation of the hips and subsequent rotation during the serve, it places an extra 28% load on the elbow to reach the same ball speed. 

• When there's insufficient trunk rotation to generate force for the shoulder, it requires a 34% increase in shoulder speed to achieve the same ball speed. 

• The protection of the elbow from excessive strain during the serve comes from the arm's long axis rotation and the rotation of the shoulder. Without this long axis rotation, the forearm muscles would have to be 60% larger to effectively shield the elbow from injury, whether on the inner or outer regions. 

In a Nutshell: Achieving Balance 

In summary, achieving a balance between your tennis technique and avoiding injuries revolves around understanding and using the kinetic chain. Mastering this concept not only improves your game but also lowers your risk of injuries. So, when you step onto the tennis court, remember that your body function as a connected system – and by using it effectively, you can perform at your best while staying safe from injuries.