Tennis Player/Coach Increases Racquet Head Speed 20 mph in 12 Minutes
Tennis Forehand Speed Increased 19 mph in 12 Minutes
Are Your Hips Strong Enough for Tennis?
Since most forehand and backhand racquet head speed comes from the rotation of the hips (and not from the arms and legs) you want to make sure that your hip rotation muscles are strong.
Fortunately, it easy to test them.
Lie on your stomach on the floor, bend your knees 90 degrees, and (keeping your knees together) move your feet apart as far as possible. Now have someone hold your feet apart as you try to bring them together, as you see in this illustration:
If your hip rotation muscles are strong enough for tennis, you will be able to throw them back across the room as you bring your feet together.
If you have to struggle to bring your feet together, your hips are too weak for tennis.
The easiest, fastest way to increase the strength and speed of your hip rotation muscles is to train with the Power Hip Trainer—the only exercise machine designed to increase the strength and speed of hip rotation for tennis players 17 and older.
Why you can increase tennis racquet head speed 20 mph
As you saw in the video, this lever system, or speed multiplier, is the ratio between the distance of your hip joints to the center of rotation, and the distance of the middle of your racquet head to the center of rotation.
The distance of the hip joint to the center of rotation is 3 inches. The distance from the middle of your racquet head to the center of rotation is 48 inches. 48 ÷ 3 = 16.
Any increase in hip speed will be multiplied 16 times at the center of the racquet head. It is the easy, effortless way to substantially increase your racquet head speed.
You may be more familiar with another speed multiplier, this one inside a toy propeller.
You know that you can get this toy propeller to fly by turning the stick, but you can't get it to fly by turning the propeller.
That's because there is a speed multiplier hidden inside this toy. The distance from the outside of the stick to the center of rotation is 1/8th of an inch. The distance from the tip of the propeller to the center of rotation is 4 inches. 4 ÷ 1/8 = 32. The speed you turn the stick will be multiplied 32 times at the tip of the propeller.
When you try to turn the propeller, there is no leverage. The propeller can't fly.
It's the same in tennis. There is no leverage in your arms. The leverage is all in your hips.
That's why, if you want to increase your racquet head speed, it makes more sense to increase the strength and speed of your hips than to increase the strength of your arms or legs.
There is no leverage in your arms or legs. Period.
So how do you get your hips to go faster?
You can't do it just by trying—because your brain has a speed limiter that controls your hip speed. You need something to break that speed limit.
That something is the Somax Power Hip Trainer.
Are Your Hips Flexible Enough for Tennis?
Once you have had someone test your hip rotation strength, the next thing you want to do is to measure your hip flexibility. Even if your hips are strong, it will be difficult to rotate them fast if they are stiff.
The first step is to lie on your stomach as before, bend your knees 90 degrees, and—keeping your knees together—move your feet apart as far as possible. Now have someone get down on the floor with a digital camera and take a photo of your legs, as you see here:
Next print the photo and draw vertical lines through your knees, and lines through the center of each lower leg. Measure the angles between the lines, as you see above. If you don't have a minimum of 60 degrees on each leg, your hips are too stiff for tennis.
For instance, if your photo looks like this, your hips are way too stiff for tennis.
Next, lie on your side and lift your leg straight up as high as you can. Make sure you keep your ankle higher than your toe (don't turn your foot up toward the ceiling). Have someone get down on the floor and take a photo of each leg, print them, and measure your abduction angle. You should have a minimum of 135 degrees for tennis, as you see here:
If you have less than 135 degrees of abduction on each leg, then your hips are too stiff for tennis and you will increase the stress on your arms and legs.
If your hips are too stiff for tennis, take a look at our Microfiber Reduction program—a special form of connective tissue massage that increases flexibility far beyond what stretching alone can do.
In the meantime, order our Power Hip Trainer to increase the strength and speed of your hip rotation. You'll notice that you gain more speed without more effort, and, at the same time, improve your control. The Somax Power Hip Trainer is the best training aid for players 17 and older.
Test Yourself BEFORE You Buy
Before you purchase a Power Hip Trainer, it is important to measure your hip flexibility and test your hip strength.
#1 Measure Your Hip Flexibility
Lie on your stomach on the floor. Keeping your knees together, bend your knees 90° so that the soles of your feet point straight up toward the ceiling.
Keeping your knees together, move your feet away from each other. If you have enough flexibility in your hips for tennis, you should be able to move your feet apart a total of 120°. That is 60° on each side.
You need a minimum of 45° on each side to benefit from using the hip trainer. If you don't have 45 degrees, your hips are too stiff to turn fast no matter how much you increase your hip strength. If you have less than 45 degrees on each hip, take a look at our Microfiber Reduction program, which can increase flexibility 100% beyond stretching.
A simple and accurate way to measure is to have someone get down on the floor and take a photo your legs in this position. Then get a print of the photo. As shown above, draw vertical lines through your knees, a line through the center of each lower leg, and measure the angle between the two lines with a protractor (available in any office supply store). Be sure to take the time to measure. Don't try to guess!
If you have an iPad you can get an app called "Tap2Measure" from iTunes that will measure for you at http://itunes.apple.com/sg/app/tap2measure/id551012798
If you are not sure how to measure, send us your photo and we will measure for you.
#2 Test Your Hip Strength
With your feet apart and knees together, have someone hold your feet apart as you try to bring them together (be sure to consult with your physician before doing this test, especially if you may have any knee problems).
The hip muscles that you use to bring your feet together are the gluteals: the gluteus maximus, medius and minimus.
These are the largest muscles in your body (that's why the biggest of them is called 'maximus').
If you're like most tennis players, you will not be able to bring your feet together at all. If you can bring them together, it's only with a lot of effort.
What should you be able to do?
If your hip muscles are strong, you'll be able to bring your feet together so powerfully that you can throw your friend back across the room. That's the power potential of your hip muscles!
If you have at least 45° of internal rotation on each hip and your hips test weak—then the Power Hip Trainer is for you and will transform your tennis game as you increase your distance and control.