Split-Jerk For Tennis | Exercise 6.131
Resistance Training · Book exercise 6.131
Watch the movement and use the technique notes below to interpret the demonstration.
Exercise Video
Technique Photographs
How To Perform The Exercise
From the front rack, use a shallow dip and forceful leg drive to move the bar upward, then move into a split stance beneath it with arms extended overhead. Stabilize the split, then recover with controlled steps while keeping the bar overhead. Lower or release the bar only using the technique appropriate to the load, equipment and training area.
Video note: This video demonstrates one lead leg. The book instructs athletes to switch legs after the repetition. The filmed bar begins to lower during foot recovery. For the written task, first stabilize the overhead split and recover both feet beneath the body with the bar overhead, then lower using the practised technique.
Technique Cue
Stabilize the overhead position with the front and rear legs split, then practice the opposite lead leg as directed in the book.
Book Technique And Progression
Book difficulty: 3 (the book’s exercise rating). Choose a load suited to your experience and master the component movements first.
Stabilize the overhead position with the front and rear legs split, then practice the opposite lead leg as directed in the book.
Related exercises: push jerk and lunge push-off to overhead press. Read the tennis conditioning book for the complete progression, and explore tennis workouts to combine movements.
Explore Related Tennis Exercises
Resistance Training library · The tennis book · Workouts
Book reference: Advanced Concepts of Strength & Conditioning for Tennis, Chapter 6, exercise 6.131 Split-Jerk.