Plyometric Training for Tennis

Plyometric exercises from the Tennis Conditioning system emphasizing speed, short ground-contact time, reactive jumping, body control and coordination.

Low-Level I — knee below hip level.

Mid-Level I — knee at hip level.

High-Level I — knee above hip level toward the chest.

Lateral Tuck Jumps

Mid-Level Lateral Tuck Jump I — two-foot lateral jumps with downward gaze and knees raised to hip level.

Low-Level Abductor Box Jump Rebounds I — short-ground-contact lateral rebound progression. Low-Level Single-Leg Lateral Box Jump Rebounds III is now verified as 7.197. The separate video labeled Low-Level Box Jump Single-Leg Rebounds remains unpublished because its visible two-foot lateral execution does not match 7.192 or 7.193 as written.

Light Weight Medicine Ball Passes

Rotational Pass Progression

MB Trunk Twist Pass I → II: Diagonal Lunge → III: Single-Leg

Overhead Pass Progression

Overhead MB Pass I → II: Lunge Position → III: Single-Leg

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