Loaded Depth Jumps To Diagonal Box Jumps | Exercises 7.80–7.83
Book exercises 7.80–7.83 from Advanced Concepts of Strength & Conditioning for Tennis.
Illustrated Exercise Instructions
Wear ankle weights for this loaded exercise family. Use the photographs and diagrams alongside the written instructions for the selected stance, equipment, contacts, gaze and progression.
Place two rings in front of box 1 and position box 2 diagonally
ahead. Start on box 1 in a return stance, step off with one foot and
contact both rings together. Immediately drive diagonally from both legs
into a mid-level tuck and land on box 2. Train the right diagonal first,
then reset the destination box for the left diagonal.
Versions I–II land on both feet, with downward gaze at the initial
ground contact in I and forward gaze in II. Versions III–IV still take
off from both feet but land on the left foot after a rightward jump and
on the right foot after a leftward jump. Use forward gaze at initial
contact; III looks down at the final landing and IV looks forward. Build
this combination from the loaded full-extension, lateral-tuck and
long-jump patterns.
Progressions
- ID
- 7.80
- Stage / Variation
- LOADED LL DEPTH JUMP TO DIAGONAL BOX JUMP (I)
- What changes
- Link the bilateral step-off landing to a diagonal jump and bilateral
box landing. Look toward the ground during the initial contact.
- ID
- 7.81
- Stage / Variation
- LOADED LL DEPTH JUMP TO DIAG. BOX JUMP (II)
- What changes
- Perform the bilateral diagonal sequence with forward gaze during the
initial ground contact.
- ID
- 7.82
- Stage / Variation
- L LL DEPTH JUMP TO DIAG. BOX JUMP: SL LAND. (III)
- What changes
- Use bilateral intermediate contact and takeoff, then finish on one
foot on box 2. Look forward at the initial contact and down during the
final landing.
- ID
- 7.83
- Stage / Variation
- L LL DEPTH JUMP TO DIAG. BOX JUMP: SL LAND. (IV)
- What changes
- Perform the same directional and single-foot landing sequence as III
with forward gaze during 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.
