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Stability exercise 7.12 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 the pull-over in lunges on both sides. It is shared with the level II balance demonstration; the book’s side-step and diagonal approach between repetitions are not clearly shown.
Hold the medicine ball behind the head in an athletic stance. Side-step left and step the right foot into a diagonal lunge. Keep weight through the front heel, the torso straight, the pelvis neutral, and the gaze forward.
Pull the ball overhead and forward to chest height with slightly flexed elbows. Return it overhead, then behind the head. Step back, side-step right, and repeat with the left foot in the diagonal lunge.
Keep the pelvis and head neutral, maintain the front heel on the floor, and avoid rounding the upper back or locking the elbows during the pull-over.
Equipment: Medicine ball (4–14 lb)
Book difficulty level: 4 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 7.12.
