- Monday–Friday: 9:00–17:00
Ballistic exercises from the Tennis Conditioning system focused on speed-strength, explosive movement, body control and coordination.
Broad Jump — bilateral landing progression.
Broad Jump: Single-Leg Landing — progression emphasizing controlled single-leg landing.
Loaded Mid-Level Tuck Jump — loaded bilateral speed-strength exercise with knees raised to hip level.
Additional loaded jumps and rebound progressions will be added after their exact book variations are confirmed.
Medicine Ball Chops — explosive trunk flexion and medicine-ball slam emphasizing force generation, speed and energy transfer.
Medicine Ball Trunk Twist Throw — rotational power and energy-transfer exercise; the video is a modified demonstration of book exercise 7.109 because the published agility-ring setup is not shown.
Trunk Twist Throw I → II: Diagonal Lunge → III: Single-Leg
Overhead Throw I → II: Lunge Position → III: Single-Leg
Medicine Ball Chops I → Diagonal Chops II
Jump-Serve Overhead MB Throw II — diagonal jump-and-throw progression for serve-specific lower-body speed-strength and energy transfer.
Plate Jacks I — explosive squat-to-overhead jump with a one-second overhead hold.
Plate Blocks II — rapid repeated upper-body blocks from the serving stance.
Diagonal Lunge to Plate Blocks IV — rapid repeated plate blocks while maintaining a diagonal lunge.
Loaded Low-Level Lateral Box Jump Rebounds I — loaded two-foot lateral rebounds with downward gaze.
Loaded Single-Leg Low-Level Lateral Tuck Jump I — loaded single-leg lateral speed-strength over a low cone.
Squat Box Jump Rebounds II — explosive squat landings and immediate box rebounds with forward gaze.
