- Monday–Friday: 9:00–17:00
Ballistic squat box rebounds for explosive lateral and vertical change of direction, reaction time, body control and coordination.
Demonstration note: The video supports variation II through the forward gaze, but its visible ring layout differs from the book: both ground rings appear on the approach side rather than one on each side of the box.
Place a 10–15 inch box on a solid non-sliding surface. The published setup places two agility rings shoulder-width apart, one to each side of the box. Stand over the box and inside the rings.
Jump onto the box with the feet close together, jump off with both legs into a squat with the knees around 90°, land with both feet inside the rings while looking forward, and immediately rebound back onto the box while looking forward.
Prioritize movement mechanics and maximum-height explosiveness; jump and land with both feet simultaneously; maintain consistent positions on the box and inside the rings.
Landing outside the agility rings; losing balance during landing.
Equipment: 10–15 inch box · 2 agility rings
Degree of difficulty: 2
Explore the ballistic exercise library for other movements in this training category. 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.
