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In today's session, we explain how to increase the power and speed of your strokes by removing the brake and hitting freely and loosely.
The wrist is a complex joint that consists of eight carpal bones, four articulations, and multiple ligaments that allow for a range of motion in different planes1.
The wrist movements that are relevant for the forehand are flexion, extension, radial deviation, ulnar deviation, pronation, and supination23.
Flexion is bending the palm down, extension is bending the palm up, radial deviation is moving the hand toward the thumb side, ulnar deviation is moving the hand toward the pinky side, pronation is rotating the forearm so that the palm faces down, and supination is rotating the forearm so that the palm faces up23.
The wrist flexors and extensors are the main muscles that control the wrist movements. The wrist flexors are located on the anterior (front) side of the forearm and include the flexor carpi radialis, flexor carpi ulnaris, and palmaris longus. The wrist extensors are located on the posterior (back) side of the forearm and include the extensor carpi radialis longus, extensor carpi radialis brevis, and extensor carpi ulnaris1.
The wrist also has muscles that control the radial and ulnar deviation. The radial deviators are the extensor carpi radialis longus and brevis, and the flexor carpi radialis. The ulnar deviators are the extensor carpi ulnaris and the flexor carpi ulnaris1.
The wrist pronation and supination are mainly controlled by two muscles that cross the elbow joint: the pronator teres and the supinator. The pronator teres originates from the medial epicondyle of the humerus (the bony bump on the inside of your elbow) and inserts into the middle of the radius (the bone on the thumb side of your forearm). The supinator originates from the lateral epicondyle of the humerus (the bony bump on the outside of your elbow) and wraps around the upper part of the radius1.
The physics of the wrist in the forehand involve applying force and torque to accelerate and rotate the racket. Force is a push or pull that causes a change in motion. Torque is a twist or turn that causes a change in rotation. The amount of force and torque depends on several factors, such as the mass and speed of the racket, the angle and direction of the swing, and the point of contact with the ball4.
The wrist can generate force and torque by extending, flexing, deviating, pronating, or supinating during different phases of the forehand swing. For example, during the takeback, some players use wrist flexion or radial deviation to create a lag or whip effect. During contact, some players use wrist extension or ulnar deviation to increase racket speed and adjust racket face angle. During follow-through, some players use wrist pronation or supination to create topspin or slice
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