Low-Level Box Jump Rebounds I–V | Exercises 7.190–7.194
Book exercises 7.190–7.194 from Advanced Concepts of Strength & Conditioning for Tennis.
Illustrated Exercise Instructions
Use the diagram alongside the instructions below to identify the route, foot contacts, gaze and landing conditions for your selected progression.
Base Sequence — 7.190
7.190 Base route: starting pair → box → opposite pair → box →
starting pair. Original diagram; arrows show travel between
contacts.
Secure one 2–6-inch box on a solid, non-sliding surface. Place two
rings shoulder-width apart on each side. Start in the front pair, facing
the box. Swing the arms and jump forward onto the box, then immediately
off its far side into the opposite pair. Rebound backward onto the box,
then backward into the starting pair. Keep facing the same direction
throughout; do not turn around. Use simultaneous two-foot takeoffs and
landings at every contact.
Look down during the forward off-box and backward on-box jumps. Link
the contacts without an extra bounce or prolonged squat. Clear the box
and land accurately on its top or inside the rings. Prioritize
controlled placement before shortening contact time.
Progression Instructions
II — 7.191: retain the bilateral route, box height and four-ring
setup. Look forward during the specified off-box and backward-on-box
jumps.
III / IV — 7.192–7.193: use one ring on each side and a 2–6-inch box.
Use the same working leg for every takeoff and landing throughout the
forward-and-back route, including both box contacts. Complete the round
trip before switching legs. III uses downward gaze during the specified
jumps; IV uses forward gaze. Follow the base route with one working-foot
contact in place of each pair.
V — 7.194: use a 2-inch box, two rings and the forward-gaze
single-leg pattern. Work 30 seconds on one leg and record repetitions.
Rest 30 seconds, then repeat 30 seconds on that leg, aiming to match the
count with accurate contacts. Rest three minutes before repeating with
the other leg. Count each complete outward-and-return route as one
repetition in both bouts. End a bout when controlled contacts cannot be
maintained.
The original “30–60–90” title is retained for identification. The
protocol specifies two 30-second work bouts; it does not prescribe
separate 60- or 90-second bouts.
Progressions
- ID
- 7.190
- Stage / Variation
- LOW-LEVEL BOX JUMP REBOUNDS (I)
- What changes
- The exercise links forward and backward box jumps using both legs.
Athlete looks down toward the ground during the specified off-box and
backward-on-box jumps.
- ID
- 7.191
- Stage / Variation
- LOW-LEVEL BOX JUMP REBOUNDS (II)
- What changes
- The exercise links forward and backward box jumps using both legs.
Athlete looks forward during the specified off-box and backward-on-box
jumps.
- ID
- 7.192
- Stage / Variation
- LOW-LEVEL BOX JUMP SINGLE LEG REBOUNDS (III)
- What changes
- The exercise links forward and backward box jumps using one working
leg. Athlete looks down toward the ground during the specified off-box
and backward-on-box jumps.
- ID
- 7.193
- Stage / Variation
- LOW-LEVEL BOX JUMP SINGLE LEG REBOUNDS (IV)
- What changes
- The exercise links forward and backward box jumps using one working
leg. Athlete looks forward during the specified off-box and
backward-on-box jumps.
- ID
- 7.194
- Stage / Variation
- LL BOX JUMP SL REBOUNDS (V): 30-60-90
- What changes
- The exercise links repeated single-leg box rebounds during two timed
work periods. Athlete maintains the same working leg throughout each
period and looks forward during the specified off-box and
backward-on-box jumps. The purpose is to maintain controlled repeated
efforts; the repetition count does not establish maximum power, reaction
time or tennis match endurance.
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.
