- Monday–Friday: 9:00–17:00
Stability exercise 7.13 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 on both supporting legs and is shared with the level III balance demonstration. The prescribed side-step is not clearly shown, and the free leg extends behind rather than holding the book’s 90° knee flexion.
Hold the medicine ball behind the head in an athletic stance. Side-step left into a diagonal single-leg stance with a slightly flexed supporting knee and hip. The book calls for the free knee to remain flexed at about 90°, the pelvis neutral, and the gaze forward.
Pull the medicine ball overhead to chest height while balancing, then return it overhead and behind the head. Return to the start, side-step right, switch supporting legs, and repeat.
Maintain balance and neutral pelvic alignment; avoid rounding the upper back or locking the elbows during the pull-over.
Equipment: Medicine ball (4–14 lb)
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 7.13.
