- Monday–Friday: 9:00–17:00
A light-weight plyometric overhead medicine-ball pass emphasizing maximum passing speed, energy transfer, balance and trunk explosiveness.
Hold the medicine ball behind the head 6–8 feet from the wall or partner. Take an athletic stance with the knees and hips slightly flexed, upper body straight and head neutral.
Extend the hips forward, flex the hips and explosively pass the medicine ball forward. Catch the rebound and quickly repeat.
Prioritize maximum speed; maintain a neutral head position; extend the hips; release overhead; maintain balance.
The source page’s Common Errors field appears to repeat prerequisite-drill text, so no unsupported error list is added here.
Equipment: Concrete wall/partner · 2–8 lb medicine ball
Degree of difficulty: 1
Explore Overhead MB Pass II: Lunge Position and Overhead MB Pass III: Single-Leg 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.
Book exercise 7.245 — Overhead MB Pass (I). This is part of the Light Weight MB Passes progression.
