By Leo Canaparo tennis coach
In today’s game, speed dominates. We marvel at blistering forehands, thunderous backhands, and serves that blur past the eye. Every young player wants to hit harder, generate more pace, and “go big” from the baseline. But what many fail to realize is that true power in tennis doesn’t come from muscle alone — it comes from posture, balance, and body control.
Over the decades, coaching players at all levels, I’ve seen one common misconception: players trying to force speed by muscling the ball with their arms or upper body, often at the expense of their base. The result? Inconsistent timing, frequent errors, and eventually, injuries.
Power Begins from the Ground Up
Tennis is a ground-based sport. Every explosive shot starts with how a player connects with the court — their stance, their balance, and their ability to transfer energy efficiently through the kinetic chain (legs, hips, core, shoulders, arm, and finally, the racquet).
Without a strong, stable base, that chain is broken. You might hit a powerful shot here and there, but it won’t be repeatable. True speed comes when your movement, timing, and alignment are working together — and that begins with posture.
The Role of Posture and Balance
Good posture keeps your head still, your spine aligned, and your body ready to rotate smoothly. Balance — both dynamic and static — ensures that you can recover quickly, transition fluidly between shots, and control your racquet head throughout the stroke.
Watch the greats: Novak Djokovic, for example, is a master of balance. Whether he’s stretched wide on the run or planting for a two-handed backhand, his center of gravity remains under control. This allows him to generate surprising power even from defensive positions — not by swinging harder, but by using the ground and his posture efficiently.
Training for Sustainable Power
If you want to hit harder, start by asking yourself:
Am I balanced at contact?
Is my weight transfer smooth and complete?
Am I finishing in a position that allows me to recover for the next shot?
Exercises that focus on core strength, footwork, and rotational movement are far more valuable than simply lifting weights or hitting hundreds of balls at maximum speed. Power is a product of timing, rhythm, and structure — not just brute force.
As a coach, I encourage players to think of power as something you build, not something you force. Great speed is the result of great fundamentals. Master your balance, refine your posture, and you’ll find that the ball starts to explode off your racquet — not because you’re trying harder, but because you’re moving smarter.