Assisted Prone Physio Ball Unilateral Leg Extension For Tennis | Exercise 6.86
Exercise 6.86 in the Low Back section of Chapter 6 of Advanced Concepts of Strength & Conditioning for Tennis. Read the prescribed setup below before watching the video reference; its support and range differ from exercise 6.86.
Video Reference: Different Support And Range
Read Before Watching: This footage shows both feet off the mat and the moving leg above trunk alignment. The written 6.86 task keeps the nonmoving foot on the mat and lifts the other leg only to trunk alignment. Use the instructions below for 6.86; this video does not fully demonstrate that version.
Starting Position
Rest the hips and trunk on a physio ball, support the upper body on the forearms, and keep the legs extended. A coach holds the ball steady.
How To Perform The Exercise
For the source task, keep the nonmoving foot on the mat. Raise the other leg to alignment with the trunk, pause for one second, and lower under control. Review the demonstration difference below before using the video as a technique reference.
Book Setup And Video Note
The video shows the coach stabilizing the ball and the athlete extending one leg at a time.
Equipment: Physio ball and exercise mat; coach assistance
Book Difficulty Level: 1 of 5
Progressions And Related Exercises
- 6.84 Assisted Prone Physio Ball Trunk Extension
- 6.82 4-Point Prone Physio Ball Alternating Contra-Lateral Limb Raise
Browse Strength For Performance exercises or explore tennis workouts for a complete training session.
For the canonical technique and difficulty level, see Advanced Concepts of Strength & Conditioning for Tennis, exercise 6.86.
Source Technique And Demonstration Difference
The first-edition instruction for 6.86 keeps one leg in contact with the ground while the other raises to neutral alignment. The linked footage instead shows both feet suspended and the moving leg lifting above trunk alignment. It therefore shows a different support and range condition and is not a complete demonstration of the prescribed source execution.
For the written 6.86 task, retain forearm support and coach stabilization of the ball, keep the nonmoving foot on the mat, lift the other leg only to alignment with the trunk, hold for one second and return under control. Avoid substituting trunk extension or pelvic rotation for the hip movement. Exhale during the lift and inhale during the return.
Written Family Variations
- 6.87 retains the unilateral task without the coach stabilizing the ball. Original difficulty: 2.
- 6.88 alternates the legs, recovering support before switching sides. Original difficulty: 3.
The current video does not verify those unassisted versions. Difficulty ratings are source labels, not individual readiness criteria.