- Monday–Friday: 9:00–17:00
Plyometric single-leg tuck jump progressing knee height to hip level for hip-flexor speed, body control, coordination and foot speed.
Place one agility ring on a flat surface. Step into the ring with one leg while the other leg remains off the ground.
Jump upward on one leg while looking down at the ground and flex the knee to hip level. Land inside the agility ring, switch legs and repeat.
Focus on movement mechanics and speed; bring the knee to hip level; maintain balance and land in the same location inside the agility ring.
Keeping the knee below hip level; moving backward or forward inside the ring; jumping at sub-maximal speed; landing outside the ring.
Equipment: 1 agility ring
Degree of difficulty: 1
Explore Single-Leg Low-Level Tuck Jump and Single-Leg High-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 7.216 — Single-Leg Mid-Level Tuck Jump I. Despite the production video filename beginning “TC-Ballistic,” the tennis book classifies this unloaded exercise as plyometric.
