These medicine-ball and plate families distinguish the throwing action, support position and return conditions prescribed in the book. Select the actual task before choosing the load: a throw followed by retrieval, a bounced partner return, a rebound catch and a rapid plate block require different timing.
Published Exercise Families
- Loaded Bilateral Tuck Jumps — 7.127–7.135
- Loaded Lateral Box Jump Rebounds — 7.92–7.95
- Loaded Single-Leg Lateral Tuck Jumps — 7.154–7.162
- Mid-Level Abductor And Adductor Box Rebounds — 7.96–7.100
- Loaded Forward And Backward Box Jump Rebounds — 7.88–7.91
- Squat Box Jump Rebounds — 7.101–7.102
- Single-Leg Explosive Lateral Rebound Press — 7.103–7.104
- 7.109–7.113 Medicine Ball Trunk Twist Throw I–V
- 7.114–7.118 Overhead Medicine Ball Throw I–V
- 7.121–7.122 Medicine Ball Chops I–II
- 7.123–7.126 Plate Blocks I–IV
Match The Return To The Exercise
The rotational-throw family prescribes retrieving the ball after it settles. Its studio clips include bounced partner returns and are labeled as references for the throw mechanics. The overhead-throw family receives the return after a bounce. Chops use the stated rebound or over-shoulder partner feed. Plate Blocks distinguish an immediate return from a one-second partner pause.
Select Load And Support Separately
Establish the required movement and a controlled finish before increasing load or return frequency. A heavier medicine ball does not automatically provide a better training exposure. The historical equipment ranges are not starting-load prescriptions.
Tennis Conditioning Workouts · Balance And Stability Exercises
Illustrated Loaded Jump Progressions
Read the ankle-weight setup and written progression before selecting the task. Each page distinguishes movement photographs, equipment details and setup diagrams.
- Loaded Depth Jumps: Full Extension And High Tuck | Exercises 7.70–7.75
- Loaded Depth Jumps To Lateral Box Jumps | Exercises 7.76–7.79
- Loaded Depth Jumps To Diagonal Box Jumps | Exercises 7.80–7.83
- Loaded Depth Jumps To Long Jumps | Exercises 7.84–7.87
- Loaded Single-Leg Tuck Jumps | Exercises 7.136–7.144
- Loaded Bilateral Lateral Tuck Jumps | Exercises 7.145–7.153
Book And Workout References
Read Advanced Concepts of Strength & Conditioning for Tennis — Second Edition for the exercise progressions and training context. See the tennis conditioning workouts for session examples.