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A light-weight plyometric medicine-ball pass emphasizing rotational speed, energy transfer, balance and coordination.
Demonstration note: This video demonstrates the core two-foot rotational passing pattern, but the book’s two agility rings are not visible in the clip.
Place two agility rings parallel and about 8 feet from the wall, shoulder-width apart. Step inside them, hold the medicine ball in front of the trunk and take an athletic stance.
Rotate the trunk outward, initiate the pass with the hips and trunk, extend the hips, lean forward and rotate inward. Explosively release the medicine ball at hip level, catch the rebound and quickly repeat.
Prioritize maximum movement speed; keep the head neutral; initiate with hip extension and trunk rotation; release at hip level; maintain balance inside the rings.
Initiating primarily with the arms; losing balance; releasing the medicine ball early.
Equipment: Concrete wall/partner · 2–8 lb medicine ball · 2 agility rings
Degree of difficulty: 1
Explore MB Trunk Twist Pass II: Diagonal Lunge and MB Trunk Twist Pass III: Single-Leg for related movement variations. The exact exercise description and progression context are in Advanced Concepts of Strength & Conditioning for Tennis. For full sessions, see the tennis conditioning workouts. Match the exercise level and equipment to your technique and training background.
Book exercise 7.240 — MB Trunk Twist Pass (I). This is part of the Light Weight MB Passes progression.
