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Second, I advise that you get into a platform stance to push off both legs. Third, stop squatting on your tennis serve. Instead, get a nice hip turn, so that you can push your front hip out over the line. Finally, get the toss in the right place to fire up to the ball precisely and avoid bending your knees too much.
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The key to this step is that you want to be fully pushed off your legs -- both legs should be straight -- at the same instant the tennis racket is pointed straight down behind your back. Every single good server gets to this body position, as we demonstrate in the video.
Peak EMG values for the vastus lateralis, vastus medialis, and gastrocnemius occurs near the end of stage 5 (Figure 13). 32 Trunk muscles show their highest EMG values during the acceleration phase. 7 The greatest kinetic energy produced during the tennis serve is in the legs/trunk. 32,50 Maximum lead knee extension velocity (800° ± 400° per second) occurred 0.180 ± 0.065 seconds before contact 29 in professional tennis players competing at the 2000 Olympic Games.
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Step 1: The Stance. A proper tennis serve stance is when your feet are positioned so that the front foot is pointing towards the right net post (for right-handers) and the back foot is parallel to the baseline. Basic serve stance gives you balance in all directions.
Stand with both feet comfortably apart (about shoulder width). The front foot should be about 45 degrees to the baseline. The back foot should be about parallel to the baseline. Try to hold the ball mostly with your fingers (not the palm) as this helps you to toss the ball with minimum spin on the tennis serve.
Here’s a little drill that you can do to help you visualize what you need to do: Put your racquet at the contact point, drop feed the ball to yourself and then try to topspin the ball only by rising up with your legs and not moving your arms. Spin the ball only by extending your legs.