Plate Blocks I–IV For Tennis | 7.123–7.126
Book family 7.123–7.126 from Advanced Concepts of Strength & Conditioning for Tennis. Select the support, timing and return conditions for the intended progression.
Video References
The clips show immediate partner returns in a staggered stance and a diagonal lunge. They do not demonstrate the added one-second partner hold prescribed in I and III. That pause belongs to the partner after catching the return; it is not a hold of the athlete’s plate at arm’s length. The clips show one lead-leg arrangement; repeat with the other arrangement as required.
II: Staggered-Stance Blocks
IV: Diagonal-Lunge Blocks
Setup And Execution
Face a partner in a staggered service stance, looking forward. Hold the plate with both hands close to the chest. The partner sends a chest pass toward the plate; extend the arms explosively to strike the incoming medicine ball and return it to the partner. Draw the plate back toward the chest after contact. Keep the feet planted and the stance balanced rather than rocking forward and backward to meet each pass. Exhale during arm extension and inhale as the plate returns.
In I, the partner catches the return and holds the ball for one second before passing again. II retains the staggered stance but removes that pause. III changes to a diagonal lunge and reinstates the partner’s one-second hold. IV retains the lunge, uses an immediate partner return and requires a quick recovery of the plate toward the chest between contacts. The pause belongs to the partner; it is not a one-second hold of the athlete’s plate at arm’s length. Establish the controlled return before increasing the feed rate.
Technique Photographs
Book Progressions
7.123 — Plate Blocks I
Redirect partner chest passes from a staggered stance, with the partner holding each caught return for one second before the next pass.
7.124 — Plate Blocks Ii
Use the same staggered stance and plate contact with an immediate partner return instead of the one-second hold.
7.125 — Diagonal Lunge To Plate Blocks (Iii)
Redirect partner chest passes while supported in a diagonal lunge. The partner holds each caught return for one second before passing again.
7.126 — Diagonal Lunge To Plate Blocks (Iv)
Maintain the diagonal lunge while quickly recovering the plate between contacts and receiving immediate partner returns.
Choose The Load And Progression
Use a securely gripped plate that permits the prescribed contacts and recovery. Reduce the plate mass or simplify the movement when control deteriorates. For partner blocks, establish a manageable ball and feed before increasing return frequency.
Historical equipment ranges in the original book are not starting-load prescriptions. Establish the movement and support position before increasing load or return frequency. Do not change support difficulty and load together simply to reach a higher numbered level.