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Exercise 7.55 in the Stride Length & Frequency section of Chapter 7 of Advanced Concepts of Strength & Conditioning for Tennis. Watch the footwork before reviewing the coaching cues below.
Stand in the ladder in an athletic stance and hold the racquet ready. Place an agility ring diagonally in front of the ladder.
Cross one foot behind the other, push toward the ring and step into a diagonal lunge. Simulate a volley with the racquet, then push back to the starting stance.
The clip demonstrates the cross-over, racquet and diagonal lunge to one side. The book also directs the athlete to switch sides; that second side is not shown here.
Equipment: Speed ladder, agility ring and racquet
Book Difficulty Level: 2 — Intermediate
Browse Stride Length & Frequency exercises or explore tennis workouts for a complete training session.
For the canonical sequence and progression, consult Advanced Concepts of Strength & Conditioning for Tennis, exercise 7.55.
