Single-Leg Explosive Lateral Rebound Press For Tennis | 7.103–7.104

Book family 7.103–7.104 from Advanced Concepts of Strength & Conditioning for Tennis.

Video References And Limits

The clip shows two repetitions on one side. It illustrates the box-leg drive and opposite-arm overhead press. The written instructions distinguish the one-second ground-landing hold in 7.103 from the immediate repeat in 7.104. Practise the mirrored leg-and-arm setup separately.

Box-Leg Drive And Opposite-Arm Press

Setup And Execution

Single-Leg Explosive Lateral Rebound Press III — 7.103: secure a 10–20-inch box and place one ring diagonally in front of it. Set one foot on the box, with the hip and knee flexed to approximately 90°, and the other foot inside the ring. Hold one dumbbell at the shoulder in the hand opposite the box-supported leg. Start with forward gaze. Drive explosively through the box-supported leg while pressing the dumbbell overhead to arm extension. Return the ring-side foot to the same ring and absorb the single-foot ground landing. Stabilize for one second, then restore the starting foot positions and shoulder-level dumbbell position before repeating.

IV — 7.104: retain the same setup, leg–arm pairing and landing target. Repeat immediately after landing, replacing III’s one-second hold with a continuous return into the next drive. Recover the dumbbell to the shoulder and re-establish the box foot for each repetition. Stop when the ring landing drifts or balance and leg–arm timing deteriorate. The photographs show shared positions; the hold and repeat timing are specified in the text.

Use a dumbbell load that permits a coordinated explosive drive and controlled landing. The source equipment range is 5–35 lb; it is not a starting-load prescription. Prepare with single-leg squat control, overhead squat control and the corresponding single-leg explosive vertical jump to single-arm dumbbell snatch before adding this box-and-ring setup.

Technique Photographs

Single-Leg Explosive Lateral Rebound Press — 7.103–7.104 — Position Reference
Single-Leg Explosive Lateral Rebound Press — 7.103–7.104 — Position Reference
Single-Leg Explosive Lateral Rebound Press — 7.103–7.104 — Position Reference
Single-Leg Explosive Lateral Rebound Press — 7.103–7.104 — Position Reference

Book Progressions

7.103 — SL Explosive Lateral Rebound Press (Iii)

Drive explosively from the box-supported leg while pressing the dumbbell overhead. Land on one foot in the ring, hold for one second, then prepare the next repetition.

7.104 — SL Explosive Lateral Rebound Press (Iv)

Use the same box-leg drive and opposite-arm press with an immediate repeat rather than the one-second landing hold.

Related Exercise Families

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