- Monday–Friday: 9:00–17:00
High-level single-leg plyometric tuck jump emphasizing hip-flexor speed, body control, coordination, flexibility and foot speed.
Place one agility ring on a flat surface. Step into the ring on one leg while the opposite leg remains off the ground.
Jump upward on one leg while looking down and flex the knee above hip level toward the chest. Land inside the agility ring, switch legs and repeat.
Focus on movement mechanics and speed; bring the knee above hip level; maintain balance and land in the same location inside the agility ring.
Keeping the knee at or below hip level; jumping at sub-maximal speed; landing outside the agility ring.
Equipment: 1 agility ring
Degree of difficulty: 1
Explore Single-Leg Low-Level Tuck Jump and Single-Leg Mid-Level Tuck Jump 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 7.219 — Single-Leg High-Level Tuck Jump I. Despite the production video filename beginning “TC-Ballistic,” the tennis book classifies this unloaded exercise as plyometric.
