Low-Level Abductor Box Jump Rebounds For Tennis | 7.199–7.203

Book family 7.199–7.203 from Advanced Concepts of Strength & Conditioning for Tennis.

Video References And Limits

The bilateral clip begins on the ground; 7.199 starts on the box. The modified single-leg clip shows bilateral ground contacts and alternating box-landing legs, with downward gaze at the ground. References 7.201–7.203 require forward gaze there. Use these clips for foot placement and the written instructions for the start, gaze and finishing-leg sequence.

Bilateral Rebound Pattern — Ground Start

Modified Alternating Single-Leg Box Finishes

Setup And Execution

Bilateral Pattern And Modified Single-Leg Landing Details

I — 7.199: place a stable 2–6-inch box narrower than shoulder width on a firm, non-sliding surface. Put one ring on each side, with the ground landing positions shoulder-width apart. Begin on top of the box with the feet close together. Leave the box with both feet together, opening the legs outward to land simultaneously with one foot in each ring. Immediately rebound from both feet, bring the legs inward and land with the feet close together on the box. Look down at the ground contact and return to the box. Keep the ground contact brief without losing the ring positions.

II — 7.200: retain the bilateral outward-ground/inward-box pattern and use forward gaze at the specified landings. III — 7.201: look forward at the two-foot ground landing, rebound from both feet and finish on the right foot on the box with downward gaze at that box landing. Also practise a left-foot finish. IV — 7.202: retain the two-foot ground contact and upward takeoff but look forward at the single-foot box landing. Practise both finishing legs.

V — 7.203: retain forward gaze and the bilateral ground rebound, but alternate the box finishing leg on successive cycles: right, then left. After each single-foot box landing, regain control and replace the free foot on the box before the next two-foot departure. The reset occurs on the box; retain the immediate rebound at the ground. A single-foot box finish does not turn the ground contact or takeoff into a single-leg jump.

Reduce box height or return to a two-foot box finish when the athlete cannot control the landing. Stop if the feet miss their rings or the box shifts. The bilateral video starts on the ground, so use the written box start for I. The modified alternating-leg video shows downward gaze at ground contact; III–V require forward gaze there. Use those frames for foot placement and the text for the prescribed start, gaze and finishing-leg sequence.

Technique Photographs

Low-Level Abductor Box Jump Rebounds: Bilateral ground contact: one foot in each ring, straddling the box.
Low-Level Abductor Box Jump Rebounds: Bilateral ground contact: one foot in each ring, straddling the box.
Low-Level Abductor Box Jump Rebounds: Bilateral box contact: feet move inward onto the box.
Low-Level Abductor Box Jump Rebounds: Bilateral box contact: feet move inward onto the box.
Low-Level Abductor Box Jump Rebounds: Modified single-leg demonstration: right-foot box contact.
Low-Level Abductor Box Jump Rebounds: Modified single-leg demonstration: right-foot box contact.
Low-Level Abductor Box Jump Rebounds: Modified single-leg demonstration: left-foot box contact on a later repetition.
Low-Level Abductor Box Jump Rebounds: Modified single-leg demonstration: left-foot box contact on a later repetition.

Book Progressions

7.199 — Low-Level Abductor Box Jump Rebounds (I)

The exercise links a two-foot ground landing on opposite sides of the box with an immediate upward rebound to a two-foot box landing. Athlete looks down toward the ground at the ground landing and down toward the box at the return box landing.

7.200 — Low-Level Abductor Box Jump Rebounds (Ii)

The exercise links a two-foot ground landing on opposite sides of the box with an immediate upward rebound to a two-foot box landing. Athlete looks forward at the ground landing and forward at the return box landing.

7.201 — LL Abductor Box Jump Reb.: SL Landing (Iii)

The exercise links a two-foot ground landing on opposite sides of the box with an immediate upward rebound to a single-leg box landing. Athlete looks forward at the ground landing and down toward the box at the return box landing.

7.202 — LL Abductor Box Jump Reb.: SL Landing (Iv)

The exercise links a two-foot ground landing on opposite sides of the box with an immediate upward rebound to a single-leg box landing. Athlete looks forward at the ground landing and forward at the return box landing.

7.203 — LL Abductor Box Jump Reb: Altern. SL Land. (V)

The exercise links a two-foot ground landing on opposite sides of a low box with an immediate two-leg rebound to a single-leg box landing. Alternate the selected box-landing foot: RIGHT, then LEFT. Athlete looks forward during the specified ground and box landings.

Related Exercise Families

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