Male Speaker: The fourth part of the serve is the knee bend. The previous two videos focused on what the upper body was doing during the preparation and in this video we are going to focus on the lower body. Behind you, we have got a shot of my feet when I am in my stance and to begin my service motion, my weight rocks forward all onto my front foot so my back heel comes up. Then from here my weight rocks all onto my back foot so my front toes come up and from this position my weight is going to rock back forward and continue moving into the court over the course of the rest of my motion but what do you want to make sure you are doing when your rock your weight back forward is bending your knees so that when you have the weight equally distributed on the balls of each foot, you are at maximum knee bend.
If we clip to the side view, we will take a look at what this looks like from this perspective. Again here I am onto my stance, weight rocks forward, back heels up, weight is on the front foot, then the weight rocks back weights on the back foot, front toe is up and now again I time it so that when I rock my weight back forward, I am at maximum knee bend when the weight is equally distributed on the balls of each foot.
Let's watch out Sacha Jones transfer her weight as she prepares to serve. Here, she is in her stance and to start her motion, the weight rocks forward onto her front foot and her back heel comes up little bit and then the weight is now going to rock back onto her back foot and her front toes come up. From this position, now her weight rocks back forward and again it's going to continuing moving into the court over the course of her service but what Sasha does is she times her forward weight transfer and knee bend so that when she has reached maximum knee bend right here, she has got the weight equally distributed on the balls of each foot.
This is Tim Henman at the beginning of his service motion and he starts with all the weight on his front foot and he has got his back heel up. Now, he's rocked all of his weight onto his back foot and he has his front toes up and from this position in this next picture, he has rocked his weight back forward, he's fully bend his knees and he has the weight equally distributed on the balls of each foot. And again that's what you want to do. Rocking forward and then rocking back should help you develop some rhythm but the key is to make sure that as you rock your weight forward into your service motion, you reach maximum knee bend when you have the weight equally distributed on each foot.
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