In this study we take a close look at generating power from the legs and core. In the video above, Jana tosses up a ball and hits her forehand without her feet leaving the court. This is key, since when the feet leave the court, one can no longer exert rotational force on the racquet, and thus there will be a loss of outgoing ball velocity. Note that the right foot to has been used to drive her body forward, this is a key fact. Also note that she exerts force on the court with her right foot at the same time she contacts the ball with her racquet. The result is efficient transfer of power from the feet to the core and onto the ball. Note that the arm plays only a passive role as an appendage that is launched forward as the hips stop their rotation. This is an essential component of the kinetic chain, or transfer of power from the court, to the feet, to the core, to the shoulders and onto the racquet. In short, the arm is very passive relative to the other parts of the kinetic chain.

In this illustration, we have purposely eliminated incoming ball velocity as a source of outgoing ball velocity. If properly timed, a incoming ball with a velocity of 15mph would add an additional 7mph to her forehand resulting in a 90 mph outgoing ball velocity. Also, if Jana were to take a few steps into the stroke, with proper timing, she could add about 6mph to the outgoing ball velocity. A properly timed stroke for an incoming ball of 30mph will result in an outgoing ball velocity of nearly 100mph. If Jana were to step into the ball arriving at 30 mph, with perfect timing, the outgoing ball velocity would be about 106mph, rivaling the fastest recorded forehands hit by men.

This video illustrates that powerful legs and a powerful core are essential to a controlled power forehand.