Four-Point Prone Limb Raises | Exercises 6.77–6.79

Book exercises 6.77–6.79 from Advanced Concepts of Strength & Conditioning for Tennis.

Demonstration

6.77 – Four-Point Single-Limb Raise

Begin on hands and knees, hands beneath the shoulders, hips and knees approximately at right angles. Lift one limb at a time, hold for one second, then replace it before lifting another. Original difficulty: 1.

6.78 – Four-Point Contralateral Limb Raise

Use the same hands-and-knees setup. Raise one arm and the opposite leg together, hold for one second and lower. Establish control of each diagonal pair before alternating. Set the repetition count and switching rhythm before the set, and retain them when comparing attempts. Original difficulty: 2.

6.79 – Four-Point Alternating Contralateral Raise

Retain the four-point setup and alternate the diagonal pairs: raise, hold for one second, lower to recover support, then use the other arm and opposite leg. Original difficulty: 3.

Related Training Resources

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