Scientifc Words and Definations

Gluteus Maximus- The outermost of the three muscles in each buttock that arises from the sacrum, coccyx, back part of the ilium and adjacent structures, that is inserted into the fascia lata of the thigh and the gluteal tuberosity of the femur, and that acts to extend and laterally rotate the thigh

Flexion- the act of bending a limb.

Sagittal plane- Plane in which forward and backwars movements of the body segments occur

Anterior- Toward the front of the body

Extension motion- The act of straightening a limb.

Quadriceps-  the rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius

Sternal Pectoralis Major, Latissimus Dorsi, Teres Major)- Major adductors muscles of the shoulder

Center of gravity- Point around which a body's weight is equally balanced, no matter how the body is positioned.

Phalanges- any of the bones of the fingers or toes

Posterior- Toward the back of the body

(Pelvic Girdle)-The two hip bones plus the sacrum, which can be rotated forward, backward, and laterally to optimize positioning of the hip joint.

Pronation rotation- Combinded conditions of dorsiflexion, eversion and abduction

Lateral rotation- Away from the midline of the body

Medial rotation- Toward the midline of the body

Transverse plane-Plane which horizontal body and body segment movements occur when the body is in an erect standing position.

Horizontal adduction- Transverse plane movement of the shoulder moving from the side to the front of body.
Force- Push or pull the product of mass and acceleration

Free body Diagram-Sketch that shows a definded system in isolation with all of the force vectors acting on the system

Longitudinal Axis- Imaginary line around which transverse plane rotations occur

(Pectoralis Major) (Anterior Deltoid and Coracobrachialis)- Major horizontal adductors of the shoulder

Movement Drill #3

Ab Work Out

• For this drill you will take a 10lb or 15 lb or lighter due to your preference
• Sit down or your Gluteus Maximus (preferrably on a mat)
• Your arms in the flexion position while holding the weight
• Hold the weight against your sternum
• Bend in your knees to your chest
• Balance on your Gluteus Maximus to where you back is in a diagonal position
• Rotate your abs back and forth(left to right)( keep your abs tightend at all times)
• When you rotate to your right, your knees should be pointing to the left (to maintain balance)
• When you rotate to your left your knees should be pointing towards the right
• You should do 3 sets of 15, 15= back and forth(right and left) rotation of abs =1

Muscle Target

This work out will help the performance due to the fact this work out targets your abs.

While you participate in the forehand swing a lot of the force will come from your abs when you twist to hit the ball. If you build up muscle in your abs the more force you can put into the swing which will help increase the tennis ball speed while going over the net to your opponent.

Movement Drill #2

Drill Movement -Chest Flys

• For these chest flys, you will first start off with preferrable weight for your convience
• Start by adjusting the weight by putting them to the bottom lever of the machine.
• Take both handles by flexing your left and right hand around the handle
• Take your right leg and step in front of you in the sagittal plane to maintain balance
• Take your left and right arm when holding the handles and lift upwards simultaneously towards eachother in Anterior view. Continue this with 3 reps of 15 while every rep add 5 pounds.
• The Second step, take the weights and move it to the middle lever of the machine
• Make sure your balanced by placing your right leg in front of you in the sagittal plane
• Simultaneously again push the arms together in front (Anterior)of you while having your arms mostly extended.
• Continue this process with 3 reps of 15 but every rep add 5 pounds.
• The Third Step, Adjust the weights by putting them on the top lever of the machine
• Making sure your balance, place your right leg in front (Anterior)of you in the sagittal plane
• Simultaneously again pull down with arms in extension motion
• Your hands should meet down in front of your Pelvic Girdle
• Continue this motion for 3 reps of 15, and again each rep add 5 pounds.

Muscle Target

• The Chest Flys will target the chest (Pectoralis Major) and the shoulder muscles (Anterior Deltoid and Coracobrachialis) in reason because the motion of this exercise is horizontal adductor just like the forehand tennis swing.
• This exercise will help the performance of the swing because this exercise will build up muscle in the proper places of what is used during the forehand swing.
• When the muscle builds up, it will help increase the force of the tennis ball being hit, along with decrease of injury to the shoulder muscle.

Movement Drill

(Possible for Novice as well)

 

This drill is a perfect way to get the concept down of the form for the forehand swing.

• What you will do first is stand close to the net
• Be in a defensive stance.
• Put the racket in your dominant hand
• Hold the racket in a slant (diagonal angle)
• Bounce the tennis ball in front of you so it bounces back up at waist height
• Start with the tennis racket low and then Hit the tennis ball while holding your racket in a diagonal angle  ( like your skimming the tennis ball) over the net
• Follow through with the racket high across your body
• Continue this motion until you have the concept down of how your form should be while performing a forehand swing.

Muscle Target

• Your legs ( Quadriceps,Calves,) because while standing in defensive stance for a good amount of time your legs will build up muscle.
• The Major adductor muscles (Sternal Pectoralis Major, Latissimus Dorsi, Teres Major) of the shoulder will be affected because while swinging the tennis racket in a horizontal adduction rotation continously will build up muscle with addition to hitting an object with force continously will also help build up muscle in the shoulder.

Novice

Expert

(Posterior View)

(Anterior/Lateral View)

Phase 1

• Making sure your center of gravity is equal have your knees bent and your left leg slightly in front of your right leg.
• Hold the racket in your dominate hand to where you feel most comfortable(hold it like your shaking someone's hand)
• Make sure your Phalanges are holding the racket at the bottom of the handle
• Have your knees bent
• Standing on the balls on your feet
• The racket away from the body in the Posterior view