- Monday–Friday: 9:00–17:00
A plyometric low-level box rebound emphasizing lateral change of direction, short ground contact, reaction time, body control and coordination.
Demonstration note: Despite the production filename beginning “TC-Ballistic,” the tennis book classifies 7.199 as Plyometric.
Place a 2–6 inch box on a solid non-sliding surface. Position two agility rings shoulder-width apart, one to the left and one to the right of the box. Start on top of the box with the feet close together.
Jump off the box with both legs, land simultaneously inside the agility rings while looking down, and immediately rebound back onto the box with both legs while looking down. Repeat with short ground contact.
Prioritize movement speed and short ground contact rather than maximum jump height; land with both feet simultaneously; maintain consistent landing locations.
Landing outside the agility rings; focusing on maximum height instead of minimizing ground-contact time.
Equipment: 2–6 inch box · 2 agility rings
Degree of difficulty: 1
Explore the plyometric 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.
Book exercise 7.199 — Low-Level Abductor Box Jump Rebounds (I).
