Unloaded Lateral Box Jump Rebounds For Tennis | 7.195–7.198

Book family 7.195–7.198 from Advanced Concepts of Strength & Conditioning for Tennis.

Video References And Limits

The clip shows the right-leg lateral round trip with two rings and downward gaze. It illustrates 7.197. Retain the same leg through all contacts and repeat on the other leg. Bilateral and forward-gaze versions are specified below.

Same-Leg Lateral Round Trip — 7.197

Setup And Execution

Variation III — Same-Leg Lateral Contacts

I — 7.195: set one stable 2–6-inch box on a firm, non-sliding surface, with two shoulder-width ring pairs on opposite sides. Start on the floor in the first pair, facing across the direction of travel. Jump laterally from both feet onto the box and land with both feet together. Immediately jump off into the opposite pair, one foot per ring, rebound from both feet onto the box and jump back into the starting pair. Keep the same facing direction through the round trip. Look down during the box landings and rebound actions. This sequence begins with a ground-to-box jump, rather than a depth-jump step-off.

II — 7.196: retain the bilateral route and four rings but look forward at the specified landings and rebounds. III — 7.197: use one ring on each side and complete the same round trip on one selected leg: starting ring to box, opposite ring, box and starting ring. Look down and retain the same working leg at every box and ground contact. Repeat on the other leg after completing the route. IV — 7.198: retain the same-leg route and two rings but use forward gaze.

Prioritize accurate contacts and a brief ground rebound rather than adding height, a deep squat or an extra bounce. Rehearse separate lateral box contacts before linking the full round trip. Stop and reset when a ring is missed, the box moves or the athlete needs an unplanned support step. The bilateral footwork also appears in 7.92, whose demonstration includes ankle weights; perform 7.195–7.198 without that added load. The photographs and linked video here illustrate III’s same-leg route.

Technique Photographs

Low-Level Lateral Box Jump Rebounds: 7.197 Single-Leg Lateral Box Jump Rebounds III — downward-gaze variation.
Low-Level Lateral Box Jump Rebounds: 7.197 Single-Leg Lateral Box Jump Rebounds III — downward-gaze variation.
Same right foot contacts the box during the outward lateral pass.
Same right foot contacts the box during the outward lateral pass.
Low-Level Lateral Box Jump Rebounds: Same right foot lands in the opposite ring before the return pass.
Low-Level Lateral Box Jump Rebounds: Same right foot lands in the opposite ring before the return pass.

Book Progressions

7.195 — Low-Level Lateral Box Jump Rebounds (I)

The exercise links lateral box rebounds using BOTH legs. Athlete looks down during the first box landing, the following off-box jump and the return jump onto the box.

7.196 — Low-Level Lateral Box Jump Rebounds (Ii)

The exercise links lateral box rebounds using BOTH legs. Athlete looks forward during the first box landing, the following off-box jump and the return jump onto the box.

7.197 — LL Single-Leg Lateral Box Jump Rebounds (Iii)

The exercise links lateral box rebounds using ONE working leg. Athlete looks down during the first box landing, the following off-box jump and the return jump onto the box.

7.198 — LL Single-Leg Lateral Box Jump Rebounds (Iv)

The exercise links lateral box rebounds using ONE working leg. Athlete looks forward during the first box landing, the following off-box jump and the return jump onto the box.

Related Exercise Families

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