Smashing Overheads

One of Pete Sampras’ trademark shots is his leaping overhead, which ends with a thunderous putaway. This was more than just theatrics, however.

As we have discussed throughout many of our articles, the lower body is a major part of the kinetic chain and a significant contributor to power on any shot. Using the legs to push off the ground creates reactive power and is a key element of any shot, including the overhead. Bending the knees and pushing straight off the court also helps players attain more height when trying to get to well-hit lobs.

In order for your players to get maximum height and power on their overheads, use a progression of conditioning and skill-building exercises to improve this shot.

Test Players’ Vertical Leap
If you have not measured your players’ vertical leap earlier in the season by using the USTA Fitness Testing Protocols, have your players measure their vertical leap height, either by having them jump as high as they can near a wall, making a mark with a piece of chalk, or by using any other method which accurately measures their maximum height. Test their improvement each week to see the results of their ongoing practice.

Use Plyometrics to Improve Leaping Ability
Exercises which include players jumping from short heights (benches or step boxes) and rebounding off the ground with a jump back into the air, are excellent ways to improve tennis players’ leaping abilities. Talk with your A.D., volleyball or basketball coach to see what equipment or drills they have available to help you.

Overhead Drill

Step #1 — After they have warmed up their overheads, have your players stand several steps back from the net, in their volley position.

Step #2 — With a few feeds, determine your players vertical range, then feed players balls that are just out of their reach (vertically), asking them to jump as high as possible.

Step #3 — After players have attempted to hit these high balls (several times) have your players attempt to reach these feeds by initially going lower (using more a deep knee bend), and then exploding upward, rather than immediately leaping up when an overhead is hit.

Step #4 — Have players experiment with the timing of their leaps. This is where players will discover that waiting until the very last second to jump will increase their range. Balls that were unreachable at the beginning of the drill can now be hit for winners.

Work on timing with players by saying, “Wait…wait…wait…GO!” to help them restrain themselves from going to soon.

This demonstration always amazes teaching pros at their conferences when they see how much more height players can achieve with a deeper knee bend and timing their jump just a bit later, rather than sooner.

Step #5 — Bring feeds back down into a player’s easy reach, but now have players begin to hit overheads by jumping as high as they can in order to add more explosive power to their overheads. Have players attempt to use this additional power to hit overheads hard enough so that they bounce over the opposite fence after they are hit (making them unplayable by an opponent).

Practicing vertical jumping both on- and off-court will help your players increase their reach, as well as add power to their overheads.