發球中程課程_摘自FYB

henrylin424

  t" L8 G, D" ~5 E1.        Swing Up on Edge
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) j2 u3 `& [, n# C4 h# X  J, kThe first step of the serve progressions is to swing up on edge. Once you master this first part, you will add pronation.
$ g0 G) D" T  M0 H$ S8 sThe first step of the serve progressions is learning how to swing up at the tennis ball correctly. In the serve fundamentals section of the website, steps #8 and #9 discussed how good players swing. They start by swinging up on edge. About halfway through their swing their racket and hitting arm form an “L” shape. Finally, right before contact they pronate (hyperlink) to hit the tennis ball.
$ i1 i( v7 \4 c" ]5 \At 47 seconds we start to learn this motion. My entire body is facing the net and I have the tennis racket resting on my shoulder on edge. The first step is very simple. All you need to do is swing up on edge like you are trying to use the side of the tennis racket to hammer something into a wall.
' H- q7 ^4 l; a, V, f9 GOnce you have the above motion down, then you can add pronation. I do this at about 1:30 in the video. I start by swinging up on edge and pronate right before my imaginary contact point.
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2.        Forward Weight Transfer and Swing
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- D& ]; a$ D1 D; b3 z/ IThe second step of the serve progressions is to add the weight transfer to your swing. Starting with all the weight on your back foot and your body sideways, transfer your weight to your front foot, rotate to face the net, and swing up (like you did in the previous step) all at the same time.
The second step of the serve progressions is to learn how to transfer your weight properly and rotate your body over the course of your upward swing. In the previous video we worked on swing up at the tennis ball, but we’re going to initially table that motion while we practice the weight transfer and body turn. So just leave the tennis racket resting on your shoulder.
/ c0 |2 H1 f) P4 X* q* nAt 25 seconds in the video we look at my starting body position. I’m in the Party Stance. My front foot is angled diagonally into the court, my back foot is behind my front foot and parallel with the baseline. My body is sideways to the net. Also, all the weight is on my back foot and the toes of my front foot are up.
From this position, I have to do two things. I simultaneously transfer my weight to my front foot and rotate my upper body toward the net. I perform this motion at about 45 seconds in the video. When I transfer my weight to my front foot, the heel of my back foot comes up.
Once you master the weight transfer and body turn, you can add the swing back into the motion. From the original starting position – the party stance with all the weight on my back foot – I transfer my weight to my front foot, rotate my body toward the net, swing up on edge and then pronate.
8 A- Z: |" o/ H9 {: j/ L3 F1 Q* @2 Q, kThe reason we separated these two motions – the weight and body turn from the swing – is that you don’t want one motion negatively impacting the other as you learn.
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; G% e% e1 q; x  V5 L& y1 v) K* F3.        Add the Toss

: J& R$ {" ]3 t- KThe third step of the serve progressions is to learn how to toss the tennis ball correctly. We are going to table what we learned in the previous two videos for a moment while we work on some techniques to develop a consistent toss.
The third step of the serve progressions is to develop a consistent toss. In step #2 of the serve fundamentals section of the website we talked about several things all good players do when they toss the tennis ball. They hold the ball in their fingers (NOT in their palm). They keep their tossing arm relatively straight as their raise it. They release the tennis ball at about the top of their head by simply opening up their hand (this is the best way to get no spin on the ball). Finally, their tossing arm continues to rise after they’ve released the tennis ball.
1 m" ^; N! F" B( nTwo other keys are that good players put the ball in a specific location above their heads and they toss it the same height each time.
5 ^; F( x# _8 uWe’re going to put aside the stuff we talked about in the previous videos for the moment. Your serve mechanics – how you swing the tennis racket – doesn’t matter much if you can’t put the toss in the same place every single time.
At 1:20 in the video we begin the lesson. I’m standing in the party stance. The tennis racket is point straight into the court and the handle right next to my front foot.
What I’m going to try and do is toss the ball so that it lands on my strings every single time. One of the keys to this drill is to make sure you leave your tossing arm extended above your head until the tennis ball bounces on your strings. This will help you learn to continue to raise your tossing arm after you release the ball.
You also need to be able to toss the ball the same height each time. At about 2:45 in the video I am standing next to the fence in the same position from earlier in the video. You’ll notice the fence has a windscreen on it. Now I’m going to practice the exact same drill, except I’m going to try and toss the ball to the top of the windscreen each time.
2 b' a- h! B5 m  _) d& NThe combination of these two drills will teach me to control the location and height of my toss. Set a goal of approximately 7-8 out of 10 tosses bouncing on the strings.
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4.        Hit the Ball Starting from the Shoulder
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The fourth step of the serve progressions is to actually hit the ball, albeit with an abbreviated motion. You start with the tennis racket resting on your shoulder and combine the elements discussed in the previous videos to get to contact.
The fourth step of the serve progressions is to hit the tennis ball with an abbreviated service motion. We’re going to take the tossing motion, which we worked on in the previous video, and add it to the motion we developed in the first and second videos in this series.
You start in the party stance. All the weight is on your back foot and your body is sideways. The tennis racket is resting on edge on your shoulder. What you’re going to do is toss the tennis ball and hit is very, very gently using the swing mechanics we worked on in videos #1 and #2. I demonstrate this motion at approximate 26 seconds into the video.
* b; ?6 l$ U" p6 x$ \+ ZThe key is to work on all the mechanics we’ve discussed up to this point. Swing up on edge and pronate at the last second to hit the tennis ball. At the same time, transfer your weight to your front foot and rotate your upper body toward the net.
* x: d3 C7 a4 N# Q( ^Also, freeze right after you make contact with the tennis ball. We’re not going to add the follow through just yet. I discuss this at about 53 seconds into the video.
One way to make sure you aren’t hitting the tennis ball too hard is to try and make the ball bounce three times before it gets to the baseline.
1 h5 a  O1 s$ H% d- f! _; b( kAt 1:30 in the video we discuss how to get a feel for contact. We clip to a shot of me in the same position I was in earlier in the video, except now I am standing very close to the back fence. I hit the ball using the same mechanics, but I also trap the ball against the fence. The body position I end up in – with the tennis ball trapped in between my racket and the fence – is very similar to what your contact point will be when you actually serve. So this will help figure out exactly what contact is supposed to feel like.
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5.        Start in the Trophy Pose , then Hit
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& d: _& [3 g8 I8 \The fifth step of the serve progressions is to hit the ball from the trophy pose. To work up to this motion, start by shadowing it. Once you can shadow the motion properly, try and add the toss and hit the ball.
The fifth step of the serve progressions is to hit the ball like we did in the previous step, except now you start with your hitting arm and tennis racket in the “L” position. If you remember from the serve fundamentals section of the website, the “L” position is the completion of your backswing. It puts your arm and the tennis racket in position to swing forward correctly later in the service motion.
At 30 seconds in the video I demonstrate the motion. From the “L” position, I drop the tennis racket onto my shoulder. Once I do this, I’m in the exact same body position we started from in the previous video. It’s worth noting that this transition is essentially how you transition to the racket drop during a “normal” serve. I’m not 100% in the racket drop when the racket is resting on my shoulder, but that’s fine. You DO NOT want to try to get to a full racket drop when you’re first learning the serve. It will only complicate things.
0 u7 B) ^# C2 {  k6 X3 W: QOnce I’ve got the racket on my shoulder, I use the mechanics we previous discussed to get to my contact point. I swing up on edge and pronate to get the racket to contact. At the same time, I transfer my weight to my front foot and rotate my body toward the net.
% w* k, Y0 q) o$ hWhen you’ve master shadowing the motion, then you can try and hit the ball starting in the “L” position. Just like in the previous videos, you should hit as soft as possible so you can really work the technique. I demonstrate this at about 1:45 into the video.

- {% l7 S& w6 ~) f; I6.        Add the Follow through

, ~8 Q! z, h7 ~9 [  @The sixth step of the serve progressions is to learn to follow through properly. The follow through is relatively simple. The key is to do it just as slowly and deliberately as you had executed the steps in the previous videos.
The sixth step of the serve progressions is to add the follow through to the motion we’ve been working on so far. We’ll start by shadowing the follow through. To begin, you can start with the racket on your shoulder. From contact, you’ll continue to pronate and point the racket down at the court as you follow through.
5 _" D4 J1 w! u+ x. b2 u9 MFrom the side perspective, what you’ll see is that when I follow through my tennis racket, hitting arm, and body form an upside-down “U.”
Once you’ve locked down shadowing the follow through, you can add it to the hitting motion we’ve been working on. Starting from the “L” position, all the mechanics remain the same up to contact, but now you’ll follow through after you hit. Remember, everything needs to be done VERY deliberately. The tennis ball should bounce three times before it gets to the baseline.
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0 W+ F5 ~9 l+ s. a  E) E+ m7.        Learn the “ Broken Serve”
( `! L# B+ ^2 u! ~7 `; eThe seventh step of the serve progressions to hit the ball using a technique called the “broken serve.” This motion makes it earlier to learn the “down together, up together” motion of your arms during the service preparation.
' m. {% u6 Z9 C/ Q9 A9 T9 G4 eThe seventh part of the serve progressions is to add the backswing. The motion I demonstrate in this video is sometimes referred to as “the broken serve” because my arms do not move in the “down together, up together” motion we emphasized in the serve fundamentals section of the website in video #3.
At 35 seconds in the video I show the motion, starting in my stance. I’ve got the tennis racket pointed at the net, the tennis ball against my racket, and all the weight is on my front foot and the heel of my back foot is up. From this position, I’m going to take the racket back and get to the “L” position. I DO NOT do anything with my tossing arm at this point. When I take the racket back, I start my dropping it down and pointing it at the court, then I bring it up but my palm stays facing down, and I complete the motion my bringing my arm and the racket up to the “L” position. This motion was discussed in detail in video #3 in the serve fundamentals section.
, Z& A$ k' c( \! w  `) V# w& hAt 1:12 in the video I discuss my weight transfer. My weight moves from my front foot to my back foot during my backswing. Once my weight ends up on my back foot and the tennis racket is in the “L” position, now I’m in the same position we hit from in the previous video.
At 1:35 I actually hit the tennis ball. From the stance, I get to the “L” position via the backswing. Once I get to that spot, THEN I toss and hit the tennis ball. Watching the motion in real time, you can see why it’s called the broken serve. The motion looks a little bit disjointed.
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8.        Complete the Full Service Motion
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The eighth step of the serve progressions is to hit the ball using a full service motion. You start at the service line, hitting softly. Once you master this type of serve you can move back to the baseline.
The eighth and final progression of the serve is to hit the ball using the full service motion. That said, you’re going to start slow. You’re going to work up to the baseline.
At 30 seconds in the video I begin from the service line. I use the “down together, up together” motion when I toss and take the racket back. The rest of the mechanics are the same from the previous videos. I’m still hitting the tennis ball very softly. I want the ball to bounce three times before it gets to the baseline.
Once you’re mastered, you can move back to the baseline. I do this at 1 minute in the video. You can hit with a little bit more juice, but I’m still sort of moonballing it at this point. I’m still focusing on the technique.
  d8 q. H; [8 q8 f3 lWhen you’ve got the motion 100% locked down, then you can hit the ball with some real power. I do this at 1:30 in the video. You can see that I’m hitting a pretty good serve using basic / uncomplicated mechanics. From this foundation, you’ll be able to take your serve to the next level.