Depth Jumps To Diagonal Box Jumps | Exercises 7.182–7.185
Book exercises 7.182–7.185 from Advanced Concepts of Strength & Conditioning for Tennis.
Illustrated Exercise Instructions
Use the diagram alongside the instructions below to identify the route, foot contacts, gaze and landing conditions for your selected progression.
Diagonal Setup
Use two stable 6-8-inch boxes, with box 2 diagonally from box 1 and two rings at the drop landing. Step off box 1 with one foot, land on both feet together in the rings and immediately rebound diagonally from both feet with a mid-level tuck. Perform rightward and leftward routes separately.
Direction And Finish
I-II finish on both feet. In III-IV, a rightward jump finishes on the left foot and a leftward jump on the right foot. Keep forward gaze at the two-foot ground contact; III looks down at the box finish and IV looks forward. Reset the destination box for the other direction; this is a setup clarification for the source’s right-then-left instruction.
Control the two-foot drop contact, immediate diagonal rebound and
final box landing in each direction. Preparation: Low-Level Depth Jump
to Full Extension I (7.172), Mid-Level Lateral Tuck Jump I (7.225) and
Low-Level Depth Jump to Long Jump I (7.186).
Progressions
- ID
- 7.182
- Stage / Variation
- LL DEPTH JUMP TO DIAGONAL BOX JUMP (I)
- What changes
- The exercise links a two-leg drop landing to a diagonal box jump and
a two-leg finish. Athlete looks down during ground contact.
- ID
- 7.183
- Stage / Variation
- LL DEPTH JUMP TO DIAGONAL BOX JUMP (II)
- What changes
- The exercise links a two-leg drop landing to a diagonal box jump and
a two-leg finish. Athlete looks forward during ground contact.
- ID
- 7.184
- Stage / Variation
- LL DEPTH JUMP TO DIAG. BOX JUMP: SL LAND. (III)
- What changes
- The exercise links a two-leg drop landing to a diagonal box jump and
a single-leg finish. Athlete looks forward during ground contact and
down at the final box landing.
- ID
- 7.185
- Stage / Variation
- LL DEPTH JUMP TO DIAG. BOX JUMP: SL LAND. (IV)
- What changes
- The exercise links a two-leg drop landing to a diagonal box jump and
a single-leg finish. Athlete looks forward during ground contact and the
final box landing.
Related Training Resources
Compare related tasks in the training category and use the workout library for session context. Retain the selected level, equipment and execution conditions in the training record.
Related Exercise Families
Use related pages for their stated tasks. A loaded variation, a firm-floor preparation or a separate test does not replace the setup prescribed here.
Photographs and Diagrams
The illustrations show the stated positions and routes. Follow the variation instructions for gaze, contacts and landing conditions.
