Loaded Single-Leg Lateral Tuck Jumps For Tennis | 7.154–7.162

Book family 7.154–7.162 from Advanced Concepts of Strength & Conditioning for Tennis.

Video References And Limits

The clip shows repeated right-leg crossings with ankle weights, two rings and downward gaze. It does not demonstrate the other leg, both starting positions, every cone and tuck level or the ball exchange. Judge knee height from the working right knee, even when the free knee rises higher.

Loaded Right-Leg Lateral Crossings

Setup And Execution

Secure the ankle weights. Place two rings one shoulder-width apart, with a cone between them. Stand in one ring on the leg nearest the cone, keeping the other foot clear of the ground. Jump sideways over the cone, land on the same working foot inside the opposite ring, then return on that foot. Keep facing forward and retain the same leg throughout the back-and-forth sequence. Repeat with the other leg. Also repeat from the alternative starting position, using the leg farther from the cone; each leg must control travel in both directions.

Loaded Single-Leg Progressions

Low — 7.154–7.156: 2-inch cone, working knee below hip height. Mid — 7.157–7.159: 4-inch cone, working knee at hip height. High — 7.160–7.162: 6-inch cone, working knee above hip height. The free knee may rise higher than the working knee; assess the tuck from the leg that supplies the takeoff and landing.

I uses downward gaze toward the feet; II uses forward gaze. Both retain the rings. III keeps forward gaze and adds a coach-fed tennis ball to catch and return while jumping back and forth. Its equipment list omits the rings and retains the cone and ankle weights. Maintain the same landing locations and working leg while handling the ball, then repeat on the other leg and from the alternative starting position.

The video shows repeated right-leg crossings, two rings, ankle weights and downward gaze. It supplies the base movement reference; it does not show the other leg, both starting positions or the ball task. The original landing photographs above show the same foot contacting either side and are position references shared by the gaze variations. Establish each leg’s controlled cone clearance and same-foot landing before increasing cone height, tuck level or visual demand.

Record the actual mass on each ankle and the total added load. The original 5–10 lb range does not specify per-ankle versus pair mass. Reduce load when it disrupts the prescribed takeoff, contact position or return sequence.

Technique Photographs

Loaded Single-Leg Lateral Tuck Jumps: Right-foot contact in the ring on the left of the cone.
Loaded Single-Leg Lateral Tuck Jumps: Right-foot contact in the ring on the left of the cone.
Loaded Single-Leg Lateral Tuck Jumps: Loaded single-leg lateral flight reference. Judge the tuck by the working knee.
Loaded Single-Leg Lateral Tuck Jumps: Loaded single-leg lateral flight reference. Judge the tuck by the working knee.
Loaded Single-Leg Lateral Tuck Jumps: Same right foot contacts the ring on the right of the cone.
Loaded Single-Leg Lateral Tuck Jumps: Same right foot contacts the ring on the right of the cone.

Book Progressions

7.154 — Low-Level Loaded Single-Leg Lateral Tuck Jump I

Keep the working knee below hip height. Take off and land on the same working foot, keeping the free foot clear. Cross over the cone and return on the same working leg; repeat with the other leg and from the alternative starting position. Look down toward the feet and retain the ring targets.

7.155 — Low-Level Loaded Single-Leg Lateral Tuck Jump II

Keep the working knee below hip height. Take off and land on the same working foot, keeping the free foot clear. Cross over the cone and return on the same working leg; repeat with the other leg and from the alternative starting position. Look forward and retain the ring targets.

7.156 — Low-Level Loaded Single-Leg Lateral Tuck Jump III

Keep the working knee below hip height. Take off and land on the same working foot, keeping the free foot clear. Cross over the cone and return on the same working leg; repeat with the other leg and from the alternative starting position. Look forward; catch and return a coach-fed tennis ball during the jumps. Rings are omitted from this stage’s equipment list; retain the intended landing locations.

7.157 — Mid-Level Loaded Single-Leg Lateral Tuck Jump I

Keep the working knee at hip height. Take off and land on the same working foot, keeping the free foot clear. Cross over the cone and return on the same working leg; repeat with the other leg and from the alternative starting position. Look down toward the feet and retain the ring targets.

7.158 — Mid-Level Loaded Single-Leg Lateral Tuck Jump II

Keep the working knee at hip height. Take off and land on the same working foot, keeping the free foot clear. Cross over the cone and return on the same working leg; repeat with the other leg and from the alternative starting position. Look forward and retain the ring targets.

7.159 — Mid-Level Loaded Single-Leg Lateral Tuck Jump III

Keep the working knee at hip height. Take off and land on the same working foot, keeping the free foot clear. Cross over the cone and return on the same working leg; repeat with the other leg and from the alternative starting position. Look forward; catch and return a coach-fed tennis ball during the jumps. Rings are omitted from this stage’s equipment list; retain the intended landing locations.

7.160 — High-Level Loaded Single-Leg Lateral Tuck Jump I

Keep the working knee above hip height. Take off and land on the same working foot, keeping the free foot clear. Cross over the cone and return on the same working leg; repeat with the other leg and from the alternative starting position. Look down toward the feet and retain the ring targets.

7.161 — High-Level Loaded Single-Leg Lateral Tuck Jump II

Keep the working knee above hip height. Take off and land on the same working foot, keeping the free foot clear. Cross over the cone and return on the same working leg; repeat with the other leg and from the alternative starting position. Look forward and retain the ring targets.

7.162 — High-Level Loaded Single-Leg Lateral Tuck Jump III

Keep the working knee above hip height. Take off and land on the same working foot, keeping the free foot clear. Cross over the cone and return on the same working leg; repeat with the other leg and from the alternative starting position. Look forward; catch and return a coach-fed tennis ball during the jumps. Rings are omitted from this stage’s equipment list; retain the intended landing locations.

Related Exercise Families

Advanced Concepts of Strength & Conditioning for Tennis · Tennis Conditioning Workouts · Exercise Library