Four-Point Physio Ball Limb Raises | Exercises 6.80–6.81, 6.83

Book exercises 6.80–6.81, 6.83 from Advanced Concepts of Strength & Conditioning for Tennis.

Demonstration

Ball-Supported Limb Raises

Original References 6.80-6.83 / Preserve The Limb Pairing

Support the hips and trunk on a physio ball, face down. Keep the legs extended, with hands and feet on the mat. Use this hands-and-feet support throughout 6.80-6.83; kneeling changes the support position. The first edition lists a 55-65 cm ball. Choose ball fit and available support so the athlete can maintain the required position.

6.80 – Single-Limb Raise

Lift one limb at a time, hold for one second and return it before lifting another. Original difficulty: 1.

6.81 – Contralateral Limb Raise

Lift an arm and the opposite leg together, hold for one second and lower. Original difficulty: 2.

6.83 – Alternating Same-Side Limb Raise

Lift the arm and leg on the same side together, hold for one second and lower, then use the other side. The original title uses “unilateral”; here it means same-side pairing, not a single-limb lift. Original difficulty: 4.

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