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A single-leg plyometric overhead medicine-ball pass emphasizing maximum speed, balance, coordination and trunk explosiveness.
Demonstration note: The video demonstrates the single-leg passing pattern on one side, but it does not show the book’s instruction to switch legs.
Hold the medicine ball behind the head 6–8 feet from the wall or partner. Take a single-leg stance with the weight-bearing knee and hip slightly flexed, non-weight-bearing knee flexed to 90°, back straight and head neutral.
Extend the hip forward, flex the hip and explosively pass the medicine ball forward. Catch the rebound and quickly repeat, then switch legs according to the published exercise.
Use maximum speed; keep the head neutral; extend the hip; release overhead; maintain single-leg balance.
Losing balance; releasing the medicine ball early.
Equipment: Concrete wall/partner · 2–8 lb medicine ball
Degree of difficulty: 3
Explore Overhead MB Pass I and Overhead MB Pass II: Lunge Position 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 7.247 — Overhead MB Pass (III): Single-Leg. This is part of the Light Weight MB Passes progression.
