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A plyometric overhead medicine-ball pass progressed into a forward lunge for speed, balance, coordination and serve-related energy transfer.
Demonstration note: The video demonstrates the forward-lunge passing pattern, but it does not show the book’s instruction to switch legs and repeat.
Hold the medicine ball behind the head 6–8 feet from the wall or partner. Take a forward lunge with weight through the front heel, knees and hips flexed to about 90°, back straight and head neutral.
Extend and flex the hips while explosively passing the medicine ball forward. Catch the rebound, quickly repeat, then switch legs according to the published exercise.
Use maximum speed; keep weight through the front heel; maintain a neutral head; extend the hips; release overhead; maintain balance.
Passing without prior hip extension; loading the toes; losing balance; releasing early.
Equipment: Concrete wall/partner · 2–8 lb medicine ball
Degree of difficulty: 2
Explore Overhead MB Pass I and Overhead MB 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 7.246 — Overhead MB Pass (II): Lunge Position. This is part of the Light Weight MB Passes progression.
