In sports, split-second movements can mean the difference between victory and defeat. For example, in tennis, it's the powerful serve, the turn, and the swing. At the heart of all of these is the physical ability known as "explosive power." Using tennis as an example, this column will explain what explosive power is, the elements necessary for it, and the parts of the body that can be trained and exercises to improve it.

What is explosive power? What are the elements necessary for explosive power?

Explosive power is defined as the ability to exert a great force in a short amount of time.
To improve this explosive power, the following three elements are important:

1. Maximum muscle strength (especially the lower body and core)

・The lower body generates the propulsive force to kick the ground powerfully
・The core muscles act as the axis for power transmission, stability, and rotation
・Among the core muscles, the oblique abdominal muscles are especially important for swing movements and injury prevention.

2. SSC (Stretch-Shortening Cycle)

-Spring-like properties of muscles
- Delivers explosive power by quickly contracting immediately after stretching
・Essential for turning and stepping

3. Nervous system reaction speed

- Ability for brain commands to reach muscles immediately
・React faster than your opponent and take control of the rally

〇 Training you can do by yourself without any equipment (body parts to train and exercise menu)

Here are four training exercises to improve the explosive power essential for tennis.

1. Jumping Squats (Lower Body Explosiveness):
- Strengthening the quadriceps, gluteus maximus, hamstrings and triceps surae.
Squat with your feet shoulder-width apart, then use your arms to jump explosively upwards. Absorb the impact as you land, then immediately jump into the next jump.

2. Bicycle Crunch (Trunk Rotation):
- Strengthens the contraction and rotation of the oblique abdominal muscles.
- Lie on your back with your hands behind your head and move your legs as if pedaling a bicycle, while twisting your body so that your elbows and diagonal knees quickly come together.

3. Rotational Jump (Full Body Coordination and Agility):
・This is a full-body exercise that utilizes the two forces mentioned above.
- Jump with both feet, rotate your body 90 degrees in the air, land, and quickly repeat the same movement.

4. Low center of gravity side jumps (emphasis on shuffle steps):
- By taking quick side steps from a lower stance, you can respond to immediate movements and improve your reaction time.


*Guideline: 10 repetitions for each item x 3 sets

summary

Explosive power is an important ability that determines victory or defeat not only in tennis but in many sports. To improve this power, the keys are: 1) strengthening maximum muscle strength (lower body and core) and an efficient kinetic chain, 2) strengthening SSC (muscle spring), and 3) improving the reaction speed of the nervous system. It is generally said that explosive power peaks in the early twenties and then gradually declines, but daily training can prevent a rapid decline. Regardless of your age, it's important to engage in continuous training!



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Author
Ikejiri-Ohashi Sera Clinic Physical Therapist Tomonori Ishizuka

Supervision
Dr. Yasushi Sera, Ikejiri-Ohashi Sera Clinic

Ikejiri-Ohashi Sera Clinic https://sera-clinic.com/