Loaded Depth Jumps: Full Extension And High Tuck | Exercises 7.70–7.75
Book exercises 7.70–7.75 from Advanced Concepts of Strength & Conditioning for Tennis.
Illustrated Exercise Instructions
Use the photographs and diagrams alongside the written instructions for the selected stance, equipment, contacts, gaze and progression.
Wear ankle weights and stand upright on a stable box, with two rings
in front at shoulder width. Step off with one foot; do not jump from the
box. For 7.70–7.73, both feet contact the floor together, one in each
ring, and immediately drive the next jump. Full extension means
extending the hips and legs and swinging the arms overhead; the
high-tuck versions bring the knees up during flight. Finish in the same
rings rather than drifting forward.
Use downward gaze for 7.70 and 7.72 and forward gaze for 7.71 and
7.73. In 7.74–7.75, step off onto the right foot, rebound from that foot
and land on the same foot before switching legs. Version 7.74 retains
rings and downward gaze; 7.75 removes the rings and uses forward gaze.
The original setup uses a 6–8-inch box for bilateral versions and a
2–6-inch box for single-leg versions.
Progressions
- ID
- 7.70
- Stage / Variation
- LOADED LL DEPTH JUMP TO FULL EXTENSION (I)
- What changes
- Step off a low platform, land on both feet and jump vertically with
body extension and an arm swing while looking toward the ground.
- ID
- 7.71
- Stage / Variation
- LOADED LL DEPTH JUMP TO FULL EXTENSION (II)
- What changes
- Perform the bilateral step-off and extension jump with forward
gaze.
- ID
- 7.72
- Stage / Variation
- LOADED LL DEPTH JUMP TO HIGH TUCK JUMP (I)
- What changes
- Link a bilateral step-off landing to a vertical jump with an
airborne tuck while looking toward the ground.
- ID
- 7.73
- Stage / Variation
- LOADED LL DEPTH JUMP TO HIGH TUCK JUMP (II)
- What changes
- Perform the bilateral step-off and tuck jump with forward gaze.
- ID
- 7.74
- Stage / Variation
- L LL SL DEPTH JUMP TO SL HIGH TUCK JUMP (III)
- What changes
- Step off a very low platform onto one foot, jump from that foot into
an airborne tuck and finish on the same foot while looking toward the
ground.
- ID
- 7.75
- Stage / Variation
- L LL SL DEPTH JUMP TO SL HIGH TUCK JUMP (IV)
- What changes
- Perform the single-leg step-off and tuck jump with forward gaze,
aiming to land in the same location. The written equipment list omits
rings.
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.
