Preventing Serving Injuries

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At contact Venus is completely open and also bent over at the waist--an indication she is using her abdominals to pull the racket through.

Maintaining the integrity of the kinetic chain is the cornerstone of proper serve technique. Players need to be able to draw from the power of the legs and trunk to execute a serve safely and effectively. This means establishing good rotation and proper leg drive, and establishing them in the correct sequence. At the USTA we feel that improper or reduced use of these elements can increase risk of injury.

Without the contribution of the legs and the torso, the potential for abdominal and arm injuries is increased. In the animation of this Venus Williams serve, we can see several potential sources of strain.

In the preparation phase, there is less shoulder turn than many top players. As a result, Venus opens her body substantially at the contact. The creates an "arm lag" in which the movement of the body is ahead of the movement of the hitting arm.

We can also see that Venus uses less leg drive compared to other top servers, with less knee bend and less explosion forward and upward into the shot. Because of the reduced use of the torso and legs, Venus must pull her body through the service motion using her abdominal muscles, rather than pushing through the serve using her leg drive.

Compare Federer's torso position, which is still partially closed at contact. Also note the differences in the head position.

Pulling the arm through the hitting zone places added stress on the abdominal muscles and shoulder. This is because the player must use these muscle groups to make up for a break in the kinetic chain.

There are two concerns when players do not fully utilize the kinetic chain. First, the added stress on the abdominal muscles can lead to abdominal muscle pulls. Second, the "arm lag" position created by the premature opening up of the body can place additional loads on the front of the right shoulder as well as the inside of the right elbow joint.

Rotator cuff tendonitis and labral tears in the shoulder can result from this excess loading. Research has shown there are significant reductions in the shoulder and elbow load when a greater leg drive is achieved.

This medicine ball throw develops lower body power.

Here are a series of exercises that can help players deal with the potential for service injury in two ways. First, by doing motion specific strengthening exercises, players can reduce the strain on the individual joints. Second, these exercises can help players develop the strength they need to use the kinetic chain more fully and thereby improve their technique.

The medicine ball squat/chest throw develops lower body power and the overall use of the kinetic chain. Start in a standing position, holding a 3-5 kilogram medicine ball at chest level. Drop into a squat position and immediately explode upward, performing a chest throw that launches the ball straight up in the air.

Land in a balanced position with the weight on the balls of the feet and the knees and hips slightly flexed. Let the ball bounce once and as the ball is caught, immediately drop into a squat position and repeat the movement. Perform 10-12 repetitions of the exercise. Before puberty, players should use lighter, 1-2 kg medicine balls.

The Low to High pull uses rotation that integrates the entire kinetic chain.

The low-to-high pull is a multi-planar exercise that uses rotational movement patterns and integrates the entire kinetic chain. To perform this exercise, adjust a cable column weight machine so the handle starts approximately one foot off the ground. Position your body so you will have to rotate your torso to reach the handle in its starting position, while also being able to bring the cable up and across your body during the lift.

Using a low to moderate weight, grasp the handle with both hands at the starting position, while flexing the knees and loading the right leg. Drive off the right leg while first pulling and then pushing the cable across the body so that the movement ends with both hands over the left shoulder and the arms fully extended. Perform this exercise explosively and lower the weight in a controlled manner between each repetition. Perform three sets of 15-20 repetitions.

The High Pull is an advanced, explosive exercise to build power.

The high pull is an explosive full body lift that is used to build power. This exercise uses the entire kinetic chain and is ideal for training for the serve.

Start by standing over a barbell with low to moderate weight. With the balls of the feet positioned under the bar, squat down and grasp the bar using an overhand grip with the hands. The hands are spread slightly wider than shoulder width.

Position your shoulders over the bar with the back arched slightly, core muscles contracted, and the chest pushed forward. Keeping your arms straight, pull the bar up off the floor by vigorously extending the hips and knees. As the bar reaches the knees raise the shoulders while keeping the barbell close to the thighs.

Jump upward while pulling, extending the body. Pull the bar to chin height. The bar should follow a straight path from the floor to chin level. The momentum behind the lift should come from the initial leg drive.

Prone Bridging is a powerful way to develop core strength.

After the pull, bend the knees slightly and lower the barbell to mid-thigh position. Slowly lower the bar while maintaining a good posture in the lower back and trunk close to vertical. If you are using rubberized plates, you can drop the bar to the floor from the top position. This will minimize the strain associated with "catching" the bar and controlling its downward path.

NOTE: This is an advanced exercise that should be performed under the supervision of a certified strength and conditioning specialist.

Prone bridging is an effective way to develop abdominal and core strength. It can be done in a number of ways and can be made easier or more difficult depending on the strength and ability of the player. In all the variations shown here, the pelvis should not move. To achieve this, the player should contract the abdominal and lower back muscles to "lock down" the pelvis.

Adding a stability ball allows you to increase the level of difficulty.

The back should not sag or arch upwards. The player should also keep a straight line between the ankle and the shoulders (or between the knees and the shoulders in the first variation).

Start with the least difficult, kneeling version. Begin with 2-3 sets, holding the position for 25 seconds in each set. As you become stronger and develop greater control of your core musculature, move on to the more advanced exercises in the progression. You can also strive to hold them for 30 seconds or more.

Star with your knees and forearms on the floor as shown. Now straighten your legs and support your body weight on your toes and forearms, maintaining a flat back throughout. Contract the abdominal and lower back muscles to "lock down" the pelvis. Keep a straight line between the knees and the shoulders.

Two more advanced versions of prone bridging using a stability ball.

Using an inflatable stability ball allows you to increase the difficulty of the exercise. Placing much of your weight on the ball requires greater control of the core musculature. Start by resting your forearms on the ball. Again, straighten your legs and support your weight with your toes and with your forearms on the ball. Maintain a flat back and contract the abdominal and lower back muscles to "lock down" the pelvis. Keep a straight line between the ankle and the shoulders.

Begin with 2-3 sets, holding the position for 25 seconds in each set. As you become stronger, you can strive to hold the positionfor 30 seconds or more.

Here are two more difficult versions of prone bridging using the stability ball. In the first version rest your elbows on the stability ball. In the second version, use only your hands. The less of your arm that touches the ball, the more demanding this exercise becomes. Again, straighten your legs and support your weight with your toes and your forearms. Maintain a flat back and contract the abdominal and lower back muscles to "lock down" the pelvis. Keep a straight line between the ankle and the shoulders.

Begin with 2-3 sets, holding the position for 25 seconds in each set. As you become stronger you can strive to hold the position for 30 seconds or more. For more exercises and information on injury prevention and strength and conditioning straining in general, visit the USTA Player Development webstie. (Click Here.)

Preventing Serving Injuries

Scott Riewald, PhD