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To elaborate on the lower centre of gravity i made a post on it:
So what a lot of ppl get wrong is that they think lower centre of gravity = bending at knees alone which is wrong. A lot of it is actually bending forward at the hips (ie forward lean). In fact, bending at knees has much less of an effect in lowering eye height compared to bending forward at the hips. I call it the 'forward lean' for lack of a better word and it is easiest to do in a lunge position. Side lean (leaning sideways)is wrong and you wont be able to achieve the same deg of bending as forward lean anyway.
There are huge benefits to having this forward lean, especially when looping heavy backspin. It is because this allows your glutes (one of the most powerful muscle groups) to power the shot. If you bend only at the knees you only activate the quads.
But it is easier to have some cues for eg dropping eye level (which does the same thing as increasing forward lean)
If you watch most CNT players they have this 45 deg ish forward lean angle when they loop backspin.
This forward lean is crucial for almost all TT shots in general be it serve, receive, loop, etc...
What I learnt recently is not to recover from a short receive push in a straight line (which will compromise the forward lean) but simply rotate upper body to recover. This way you preserve the forward lean which is super useful for all subsequent shots.
So what a lot of ppl get wrong is that they think lower centre of gravity = bending at knees alone which is wrong. A lot of it is actually bending forward at the hips (ie forward lean). In fact, bending at knees has much less of an effect in lowering eye height compared to bending forward at the hips. I call it the 'forward lean' for lack of a better word and it is easiest to do in a lunge position. Side lean (leaning sideways)is wrong and you wont be able to achieve the same deg of bending as forward lean anyway.
There are huge benefits to having this forward lean, especially when looping heavy backspin. It is because this allows your glutes (one of the most powerful muscle groups) to power the shot. If you bend only at the knees you only activate the quads.
But it is easier to have some cues for eg dropping eye level (which does the same thing as increasing forward lean)
If you watch most CNT players they have this 45 deg ish forward lean angle when they loop backspin.
This forward lean is crucial for almost all TT shots in general be it serve, receive, loop, etc...
What I learnt recently is not to recover from a short receive push in a straight line (which will compromise the forward lean) but simply rotate upper body to recover. This way you preserve the forward lean which is super useful for all subsequent shots.