Posterior Cross-Over To Diagonal Lunge I–IV For Tennis | 7.54–7.57
Book family 7.54–7.57 from Advanced Concepts of Strength & Conditioning for Tennis. Watch the footwork before reviewing the coaching cues below.
Exercise Video
Technique Photos
Starting Position
Stand in the ladder in an athletic stance and hold the racquet ready. Place an agility ring diagonally in front of the ladder.
How To Perform The Exercise
Cross one foot behind the other, push toward the ring and step into a diagonal lunge. Simulate a volley with the racquet, then push back to the starting stance.
Book Setup And Video Note
The clip demonstrates the cross-over, racquet and diagonal lunge to one side. The clip uses forward gaze and a simulated volley without a feed. The written II task uses downward gaze; III–IV require a fed ball. The opposite-side sequence is not shown.
Equipment: Speed ladder, agility ring and racquet
Book Difficulty Level: 2 — Intermediate
Book Family: 7.54–7.57
7.54 I: place one ring about three feet in front of the ladder, aligned with square 2. Start with the left foot in square 2 and right foot in square 3. With downward gaze, cross the right foot behind into square 1, push off it and step the left foot into a diagonal lunge in the ring. Push off the left foot to recover, side-step to reset and mirror the task on the other side. No racquet or feed is prescribed.
7.55 II: add a racquet and simulated volley, retaining downward gaze. 7.56 III: look forward and volley a coach-fed ball from the lunge. 7.57 IV: track the coach and direct the fed volley into a four-cone target. Retain the lead-foot push-off and recovery on both sides.
Progressions And Related Exercises
Browse Stride Length & Frequency exercises or explore tennis workouts for a complete training session.
For the canonical sequence and progression, consult Advanced Concepts of Strength & Conditioning for Tennis, exercise 7.55.