Mid-Level Abductor And Adductor Box Rebounds For Tennis | 7.96–7.100
Book family 7.96–7.100 from Advanced Concepts of Strength & Conditioning for Tennis.
Video References And Limits
The clip and photographs show the outward-ground/inward-box pattern with downward gaze and visible ankle weights. The original equipment for 7.96–7.100 does not include ankle weights. Perform the written family without added ankle weights; this loaded footage illustrates the shared contact pattern. The video begins on the ground; the written exercise starts on the box. Box height cannot be established precisely from the footage.
Loaded Movement Reference — Bilateral Pattern
Setup And Execution
Variation I Movement Reference — Loaded Demonstration
I — 7.96: place a stable box narrower than shoulder width on a firm, non-sliding surface. Put one ring on each side of it, with the ground landing positions shoulder-width apart. Start on the box with the feet close together. Leave the box with both feet together and open the legs outward as you drop. Land simultaneously with the left foot in the left ring and the right foot in the right ring. Immediately push off both feet, bring the legs inward and land with the feet close together on the box. Look down at the ground landing and the return to the box. The source specifies a 10–15-inch box; reduce the height when the athlete cannot retain the landing positions.
II — 7.97: retain the bilateral outward landing and inward rebound but look forward at the specified landings. III — 7.98: look forward at the bilateral ground landing, rebound from both feet and finish on the right foot on the box with downward gaze at that final landing. Also practise a left-foot box finish. The single-leg task is the box landing; both ground contacts and the upward takeoff remain bilateral.
IV — 7.99: jump outward from the box with both feet, retain the bilateral ground landing and rebound, then finish on one foot on the box. Use forward gaze for the ground and box landings. Practise both finishing legs. V — 7.100: retain forward gaze and the bilateral ground rebound, but alternate the box finishing leg on successive cycles: right, then left.
After a single-foot box landing, control the position and replace the free foot on the box before the next two-foot departure. This reset preserves the prescribed bilateral departure; it does not add a pause to the ground rebound. Reduce box height or return to a two-foot box finish if the athlete cannot control the single-foot landing. Stop if the feet miss their rings or the box shifts.
Technique Photographs
Book Progressions
7.96 — ML Abduc./Adduc. Box Jump Rebounds (I)
Land bilaterally on the ground to either side of the box, then rebound to a close-foot bilateral box landing with downward gaze.
7.97 — ML Abduc./Adduc. Box Jump Rebounds (Ii)
Perform the same bilateral outward-ground/inward-box sequence with forward gaze at the specified landings.
7.98 — ML Abduc./Adduc. Box Jump Reb. (Iii): SL Land.
Use the same bilateral side landing and upward takeoff, finishing on the right foot on the box while looking down. Also practise a left-foot finish.
7.99 — ML Abduc./Adduc. Box Jump Reb. (Iv): SL Land.
Perform the bilateral side landing and upward takeoff, finishing on one foot on the box with forward gaze during the final landing.
7.100 — ML Abduc./Adduc. Bj Reb. (V): Altern. SL Land.
Rebound from a bilateral ground landing to a single-leg box landing. Alternate the finishing leg: right, then left. Maintain forward gaze at the prescribed landings.
Related Exercise Families
- Loaded Bilateral Tuck Jumps — 7.127–7.135
- Loaded Lateral Box Jump Rebounds — 7.92–7.95
- Loaded Single-Leg Lateral Tuck Jumps — 7.154–7.162
- Loaded Forward And Backward Box Jump Rebounds — 7.88–7.91
Advanced Concepts of Strength & Conditioning for Tennis · Tennis Conditioning Workouts · Exercise Library