Overhead Medicine-Ball Pass For Tennis | 7.245–7.249
Book family 7.245–7.249 from Advanced Concepts of Strength & Conditioning for Tennis.
Video References And Limits
The partner clips demonstrate fixed two-foot, forward-lunge and single-leg passes and receiving positions. The lunge and single-leg clips show one lead or support leg; practise both. They do not demonstrate the side-step and alternating support transfers in 7.248–7.249.
Two-Foot Partner Pass
Forward-Lunge Partner Pass
Single-Leg Partner Pass
Setup And Execution
Throw and receiving references — partner version
Preparation for the base pass: Overhead Medicine-Ball Pull-Over I (7.09) and Overhead Medicine-Ball Throw I (7.114). Establish the corresponding lunge or single-leg receiving position before adding its passing progression.
Overhead Release And Receiving Position
I — 7.245: stand six to eight feet from the wall or partner, facing the target in an athletic stance with the hips and knees slightly flexed. Hold the medicine ball in both hands behind the head. Extend the hips forward, then flex through the hips and drive the ball forward overhead. Keep a neutral head position and forward gaze. Catch the wall rebound or partner’s return and quickly repeat, recovering the ball behind the head for each pass. Coordinate the hip action with the arm extension instead of producing an isolated arm throw. The source equipment range is 2–8 lb; use a load that preserves the release and return catch.
II — 7.246: retain a forward lunge with the lead foot flat, weight through its heel and an upright back. Pass and receive without changing the lead leg, then repeat on the other side. III — 7.247: use one support leg with slight knee and hip flexion; keep the free knee flexed approximately 90°. Retain that support during the pass and catch, then repeat with the other leg.
IV — 7.248: side-step left and establish a right-leg forward lunge. Coordinate the overhead pass with hip extension and flexion, bring the free hip forward and transfer onto the left foot. Catch the return before side-stepping right and repeating from a left-leg lunge. V — 7.249: after the leftward side-step, establish a right-leg single-leg stance instead of a lunge. Pass and transfer onto the left leg, catch, then side-step right and reverse the leg sequence.
Receive in the intended support position rather than using an extra recovery step to rescue each catch. Keep the pass–landing–catch–side-step order in IV–V. Regress the support demand or load when the athlete cannot repeat that order with balance and controlled ball recovery.
Technique Photographs
Book Progressions
7.245 — Overhead Mb Pass (I)
The exercise practices repeated forward overhead medicine-ball passes from a bilateral athletic stance, catching the return before the next pass.
7.246 — Overhead Mb Pass (Ii): Lunge Position
The exercise practices repeated overhead forward passes and return catches from a forward-lunge position.
7.247 — Overhead Mb Pass (Iii): Single-Leg
The exercise practices repeated overhead forward passes and return catches from a single-leg support position.
7.248 — Oh Mb Pass (Iv): Alternate Lunge Position
The exercise combines alternating lateral repositioning and forward-lunge overhead passes, with opposite-leg landing and a return catch.
7.249 — Overhead Mb Pass (V): Alternate Single-Leg
The exercise combines alternating lateral repositioning and overhead passes from single-leg support, landing on the other leg before the return catch.
Adjust The Training Demand
Preserve the selected receiving position and a controlled return catch. Establish the fixed-position variation before adding the side-step and support transfer. The source lists a 2–8 lb medicine ball; select a load that preserves the intended sequence.
Related Exercise Families
Advanced Concepts of Strength & Conditioning for Tennis · Tennis Conditioning Workouts · Exercise Library