Lessons from Isaac Newton

A split-step keeps you in continuous motion during a rally. You may have done your best to forget high school physics class, but perhaps you remember one of the key physicists, Isaac Newton, and the three laws that were named after him. What do they have to do with your tennis game, you ask? Everything. When it comes to mastering important concepts and understanding your coach’s advice, many players grasp them better once they know the science behind it. So for the more cerebral players out there, this one’s for you. BEGINNER OBJECTIVE 1: Perform a split-step Newton’s first law states that objects in motion tend to stay in motion, and objects at rest tend to stay at rest unless acted upon by an outside force. So if you’re flatfooted on court—an object at rest—it takes more effort and time to get moving and into position to return the shot. If, on the other hand, you perform a split-step (a small hop where you land on the balls of both feet) as your opponent makes contact with the ball, you’re an object in motion. This means you’ve already overcome your inertia and therefore can move to the ball faster. That’s why you always see good players do a split-step right before their opponentsmake contact with the ball. OBJECTIVE 2: Strengthen your leg muscles Stopping and changing direction— overcoming the inertia of your body in motion— takes a tremendous amount of leg strength, and the more powerful your legs are, the more agile you’ll be. Plus, you’re less likely to get injured if your leg muscles are strong enough to withstand the stress that tennis places upon them. So make time to train your leg muscles. Squats and lunges are particularly good exercises to make you explosive around the court. A smooth low-to-high swing enables you to hit hard and keep the ball in the court. INTERMEDIATE OBJECTIVE 1: Get the right racquet for your game As your game becomes more developed, make sure your equipment matches your style of play. Newton’s second law states that force equals mass times acceleration. In other words, you’ll hit the ball harder (with more force) if you increase either the weight or celeration of your racquet, or both. If you can swing one racquet at the same speed as a lighter one, the force will increase. This is a positive with ground strokes but a negative on volleys because heftier frames are less mobile. Racquets are also balanced differently, so keep in mind that some frames will be more head heavy than others. Additionally, we all know that playing tennis is not just about hitting the ball hard. In fact, accuracy is an even more important element in a successful game. The key is to have a racquet that’s right for your style, so seek help from an expert. If you have a chance, playtest a frame before purchasing it. And remember, a more expensive racquet is not always better. OBJECTIVE 2: Improve your swing pattern A technically sound swing pattern will allow you to generate racquet-head speed, and swinging from low to high on your ground strokes will help you generate topspin. This, in turn, helps keep your shots in even though you’re accelerating the racquet. Depending on the situation, you can fl atten out your strokes, such as on down-the-line passing shots, or add more topspin to hit the little dipper (a short crosscourt shot). Whatever shot you hit, the key is to accelerate the racquet through contact and not to hold up on your swing by shortening your follow-through. A coach can help you understand the best swing pattern for each situation. Bending your knees on your serve helps get your hitting shoulder higher. ADVANCED OBJECTIVE 1: Use your legs when serving Although on the surface it looks as if the arm does all the work while you’re serving, advanced players know how to use their entire bodies, including their legs, in their serves. Newton’s third law states that for every action there is an equal and opposite reaction. When you push against the ground, the ground pushes back. This drives your racquet shoulder up and helps place the racquet in the proper position behind your back. At the same time, it stretches your muscles and stores energy like a pulled rubber band. In essence, pushing off the ground allows you to generate a more powerful serve. There are two major benefi ts to using your legs this way. One, you call upon the strongest muscle groups, your leg and upper-body muscles—instead of just your arm—to generate force. Second, you’re less likely to get injured because the stresses are being shared by these large muscle groups. Estimate how much you use your legs by noting how much your knees bend during the serve. Research has shown that most top players have an average knee bend of approximately 70 degrees. OBJECTIVE 2: Use both arms for a one-handed backhand We all know that using both arms is critical for a successful two-handed backhand. But did you know that the nondominant arm is also very important for a one-handed backhand? The next time you watch Justine Henin-Hardenne or Roger Federer hit one of their beautiful one-handers, pay attention to what their opposite arms do. Typically, the nondominant arm mimics what the dominant arm does but in the opposite direction. This equal and opposite motion not only helps them generate more power, it also allows them to stay balanced.