- Monday–Friday: 9:00–17:00
Stability exercise 7.08 from Advanced Concepts of Strength & Conditioning for Tennis. Progress from the stationary variation by performing the movement on alternating sides.
Demonstration note: The video shows both supporting legs and trunk rotation. It is shared with the level III balance demonstration. The side-step is not clearly shown, and the free leg extends behind the athlete instead of remaining flexed to 90°; use the written setup for the book’s exact position.
Begin in an athletic stance with the medicine ball in both hands. Side-step left and move into a diagonal single-leg stance. Slightly flex the supporting knee and hip, lean forward with a straight back, and keep the free knee flexed to about 90° as described in the book.
Rotate the trunk to the left and right while maintaining single-leg balance and a neutral head position. Return to the start, switch legs after a side-step to the right, and repeat.
Keep the supporting foot planted; lead the rotation with the trunk; avoid leaning backward or moving the supporting foot.
Equipment: Medicine ball (4–10 lb); visual target or partner
Book difficulty level: 5 of 5
If a relevant test shows a deficiency, use the result to select appropriate preparation work: explore tennis performance tests. See tennis conditioning workouts for full sessions.
For the complete exercise progression and technique details, see Advanced Concepts of Strength & Conditioning for Tennis, exercise 7.08.
