Loaded Depth Jumps To Lateral Box Jumps | Exercises 7.76–7.79
Book exercises 7.76–7.79 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.
Set two rings in front of the first box and place the second box to
the side. Begin on box 1 in the service stance. Step off with the
leading foot, contact both rings simultaneously and immediately jump
sideways from both legs, using a mid-level lateral tuck to clear box 2.
The destination is the top of the second box, not a second pair of floor
rings.
Versions 7.76–7.77 finish with both feet on box 2: look down in I and
forward during the jump and ground contact in II. Versions 7.78–7.79
retain a two-foot initial contact and takeoff but finish on the leading
foot. Both use forward gaze at the initial contact; III looks down at
the box landing, while IV looks forward. Establish the loaded
full-extension and loaded lateral-tuck patterns before combining
them.
Progressions
- ID
- 7.76
- Stage / Variation
- LOADED LL DEPTH JUMP TO LATERAL BOX JUMP (I)
- What changes
- Step off box 1, land on both feet in the ring pair and immediately
jump laterally onto box 2 with a bilateral landing. Look toward the
ground during the initial ground contact.
- ID
- 7.77
- Stage / Variation
- LOADED LL DEPTH JUMP TO LATERAL BOX JUMP (II)
- What changes
- Perform the same bilateral sequence with forward gaze during the
ground contact and lateral jump.
- ID
- 7.78
- Stage / Variation
- L LL DEPTH JUMP TO LAT. BOX JUMP: SL LANDING (III)
- What changes
- Use bilateral ground contact and takeoff, then land on box 2 with
the leading foot. Look forward through the initial ground contact and
jump, then toward the landing area for the single-foot box landing.
- ID
- 7.79
- Stage / Variation
- L LL DEPTH JUMP TO LAT. BOX JUMP: SL LANDING (IV)
- What changes
- Perform the bilateral intermediate contact and lateral takeoff,
finishing on the leading foot on box 2 with forward gaze during the
final 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.
