The Kinetic Chain in Tennis: Why Power Starts in the Legs

The power behind a tennis stroke results from the coordinated work of the entire body, not just the arm and racket. Energy originates from the support of the legs, travels through the torso, and only then reaches the wrist and racket. Attempting to generate power by using only the arm, without developing the legs and torso, limits the strength of the stroke. Understanding the kinetic chain helps players consciously work with their bodies and structure training to develop the muscles and skills that create an effective and powerful stroke.

Introduction

Many players and their parents tend to believe that stroke power depends primarily on arm strength. This common misconception hinders focused preparation. In reality, a stroke is a complex process of energy transfer through the body, where the legs and torso play a decisive role. The concept of the kinetic chain (kinetic link) helps to understand how energy moves from the ground to the racket and why it is important to train the legs and core muscles, not just the wrist.

What Is the Kinetic Chain in Tennis?

The kinetic chain is the sequential transfer of force and energy through different body segments during a stroke. In tennis, it begins with the feet contacting the court surface. When you push off with your legs, the force travels upward through the shins, thighs, torso, and shoulders, ultimately reaching the wrist and racket. This is not just a set of isolated movements — it is the coordinated work of the entire body.

Newton’s third law of action and reaction applies here: when you press your feet against the court, the court exerts an equal and opposite reaction. This creates the base for transferring force upward. Without strong and stable leg support, the arm will be “cutting through the air,” lacking sufficient energy for a powerful stroke.

Legs: The First Link in the Kinetic Chain

The legs are the foundation from which stroke power begins. Pushing off the court surface initiates movement and provides stability. The stronger and more confident a player can use their legs, the more powerful and controlled the stroke becomes.

It is important to note that the load on the legs in tennis is distributed almost evenly between both limbs. This means training should be symmetrical — developing strength and endurance in both legs. One-sided loading can lead to imbalances, reduced movement efficiency, and increased injury risk.

Lateral Movements: 60–80% of Court Movements

The vast majority of movements in tennis are lateral. Players constantly shift left and right to position themselves advantageously for the stroke. This places special demands on the muscles of the legs and torso: they must be strong, flexible, and enduring in lateral directions.

Training lateral strength and speed improves reaction and stability in movement. It is important to develop muscles evenly on both sides of the body to maintain balance and avoid imbalances. This affects the quality of foot positioning during the stroke and the efficiency of force transfer.

Connection of the Kinetic Chain with Open Stance and Core Work

Modern tennis increasingly uses an open stance during strokes: the legs and torso face more toward the net rather than sideways, as in the classic closed stance. The open stance means legs facing the net; the closed stance means sideways to the net. This position requires active core engagement — the muscles of the abdomen, back, and sides that connect the lower and upper body — and greater torso rotation to transfer force from the legs to the racket.

The core helps transmit energy generated by the legs to the shoulders and arm, ensuring a smooth and powerful swing. If the core is underdeveloped, energy dissipates, and the stroke loses power and accuracy. Therefore, training core stability and strength is a key element of tennis preparation.

Practical Implementation: The TS WINNER Approach

The TS WINNER training method builds the athletic block on the principles of the kinetic chain. Training focuses on developing the legs, torso, and movement symmetry. Exercises are used to strengthen leg muscles in different planes, work the core, and balance the left and right sides.

This preparation helps establish correct body positioning, improve coordination, and reduce injury risk. Practical sessions are designed so players can calmly try the technique without pressure or mistakes, using each movement as learning material.

Practical Tips for the Reader

• Focus on developing leg strength and endurance, as they set the power of the stroke.
• Include exercises for lateral strength and speed to better adapt to court movements.
• Work on core stability and strength — it is the link between legs and arms that helps efficiently transfer energy.
• Train both legs evenly, avoiding imbalances to maintain balance and reduce joint stress.
• Use open stances in training and learn to control the torso in movement for a more powerful and stable stroke.

Common Mistakes in Working with the Kinetic Chain

• Overemphasizing arm and wrist strength without proper attention to legs and torso.
• Ignoring lateral movements and the specific demands on the legs in tennis.
• One-sided and irregular loading leading to imbalances and reduced efficiency.
• Insufficient work on core strength and stability, causing loss of energy transfer.
• Incorrect body positioning during the stroke, lack of coordination between legs and torso.

Key Takeaways

Stroke power in tennis starts with the legs — the amount of energy you can transfer into the stroke depends on your support and push-off. The kinetic chain is the sequential work of legs, torso, and arm that turns effort into a powerful and accurate swing. Lateral movements require balanced training of both legs and development of lateral strength. The open stance and core work are key to proper energy transfer from the lower to the upper body. The TS WINNER method supports this logic in practice through symmetrical and functional exercises that help build a stable and effective tennis stroke.

Sources Used for Article Preparation

• Tennis Anatomy — E. Paul Roetert, Mark S. Kovacs, Human Kinetics, 2011.
• TS WINNER athletic training practice (Budva).

Inspired by: E. Paul Roetert & Mark S. Kovacs, Tennis Anatomy (Human Kinetics).