Broad-Jump Progressions For Tennis | 7.163–7.171
Book family 7.163–7.171 from Advanced Concepts of Strength & Conditioning for Tennis.
Video References And Limits
The clips show separate two-foot takeoffs with a two-foot or single-leg finish. They do not demonstrate the linked double- or triple-jump sequences. The single-leg clip shows one landing leg and then a reset; practise the other leg separately. Use the written gaze and landing-target requirements for the selected reference. A brief landing contact does not establish a held finish.
Two-Foot Landing Reference
Single-Leg Landing Reference
Setup And Execution
Start with the feet under the hips, one foot in each starting ring. Flex the hips while swinging the arms backward, then jump forward from both feet, extending the hips and swinging the arms forward and overhead. Absorb the finish in a squat with the trunk leaning forward. For 7.163, look down at the landing; 7.164 uses forward gaze and adds two rings at the established landing position. Prioritize coordinated extension and a balanced finish before increasing distance.
Single-jump changes: 7.165–7.166 retain the two-foot takeoff but finish in a single-leg squat. Version I looks down at the landing; II looks forward. Establish the landing position, then mark it with one ring for subsequent repetitions. Control that finish before introducing a rebound.
Linked jumps use forward gaze. In 7.167, land on both feet after the first jump and immediately jump again to a two-foot finish. In 7.168, use the same two-foot intermediate contact but finish on one foot. In 7.169, the first landing is on one foot; rebound from that foot and finish on both. In 7.170, retain the one-foot rebound and finish on one foot. In 7.171, start from both feet, rebound from one leg, land and rebound from the other leg, then finish on both feet. Each intermediate landing supplies the takeoff for the next jump.
Technique Photographs
Book Progressions
7.163 — Broad Jump (I)
The Broad Jump I is a ballistic exercise which develops forward jumping skill and practices two-leg landing control. Athlete looks down toward the landing area during landing.
7.164 — Broad Jump (Ii)
The Broad Jump II adds a marked landing target while the athlete maintains a forward gaze during landing.
7.165 — Broad Jump: Single-Leg Landing (I)
The Broad Jump: Single-Leg Landing I combines a two-leg takeoff with a single-leg landing. Athlete looks down toward the landing area during landing.
7.166 — Broad Jump: Single-Leg Landing (Ii)
The Broad Jump: Single-Leg Landing II retains the two-leg takeoff and single-leg landing while the athlete looks forward during landing.
7.167 — Double Broad Jump (Iii)
The exercise links two broad jumps through a two-leg rebound and finishes with a two-leg landing. Athlete looks forward during the sequence.
7.168 — Double Broad Jump: Single-Leg Landing (Iv)
The exercise links two broad jumps through a two-leg rebound and finishes with a single-leg landing. Athlete looks forward during the sequence.
7.169 — Double Broad Jump: Single-Leg (Iii)
The exercise links a two-leg takeoff to a single-leg rebound and finishes with a two-leg landing. Athlete looks forward during the sequence.
7.170 — Double Broad Jump: Single-Leg (Iv)
The exercise links a two-leg takeoff to a single-leg rebound and finishes with a single-leg landing. Athlete looks forward during the sequence.
7.171 — Triple Broad Jump (V)
The Triple Broad Jump V links three forward jumps. Athlete starts from both feet, rebounds from one leg, rebounds from the other leg and finishes on both feet. The exercise practices alternating single-leg propulsion and control of the final landing.
Adjust The Training Demand
Control the final landing before adding an immediate rebound. Reduce distance when the athlete cannot establish the selected finish. In a linked sequence, an intermediate contact supplies the next takeoff; it is not the final landing.
Related Exercise Families
- 7.222–7.230 Unloaded Bilateral Lateral Tuck Jumps
- 7.231–7.239 Unloaded Single-Leg Lateral Tuck Jumps
Tennis Conditioning Workouts · Exercise Library
Advanced Concepts Of Strength & Conditioning For Tennis — Book Details