- Monday–Friday: 9:00–17:00
A serve-specific ballistic medicine-ball exercise emphasizing diagonal jumping, energy transfer, lower-extremity explosiveness, body control and coordination.
Place one agility ring about 1 foot inside the baseline and two agility rings where the feet are positioned during the serve. Step into the two starting rings, hold the medicine ball behind the head and assume the serve-ready position perpendicular to the baseline.
Bend the knees and jump diagonally—vertically and horizontally—with both feet simultaneously, throwing the medicine ball overhead toward the appropriate diagonal service box. Look forward during the movement and land with the leading foot inside the target agility ring.
Jump diagonally with both feet simultaneously at approximately 45°; release the medicine ball near the highest point; maintain balance and land in the target ring.
Jumping only vertically; releasing the medicine ball early; landing outside the agility ring.
Equipment: 4–20 lb medicine ball · 3 agility rings
Degree of difficulty: 2
Explore the category exercise library for related movement variations. The exact exercise description and progression context are in Advanced Concepts of Strength & Conditioning for Tennis. For full sessions, see the tennis conditioning workouts. Match the exercise level and equipment to your technique and training background.
