Push-Up to Single Limb Raise (I)

Exercise demonstration

Starting position

Place a tennis ball on the floor at sternum height and set up in a straight, supported push-up position with hands on either side of the ball.

How to perform the exercise

Lower the chest toward the tennis ball, press back up until the elbows are extended, then raise one arm or one leg without twisting the trunk. Hold briefly, return the limb to the floor, and repeat with another limb.

Coaching points

Keep the shoulders and pelvis level as support changes; control the lowering phase and breathe steadily.

Equipment: Tennis ball and exercise mat or suitable floor.

Progressions and related exercises

• Next: 6.95 Contralateral Limb Raise (II)

Build the strength and trunk control required for this exercise with the resistance training library. Explore complete sessions in tennis conditioning workouts.