Stability-Pad Lunge | Exercises 7.21
Book exercises 7.21 from Advanced Concepts of Strength & Conditioning for Tennis.
Illustrated Exercise Instructions
Use the photographs and diagrams alongside the written instructions for the selected stance, equipment, contacts, gaze and progression.
7.21 — Stability-Pad Lunge
Place the pads two shoulder-widths apart on the same even,
non-sliding surface. Begin centred between their lateral positions,
approximately three feet away and facing the pads. From an athletic
stance, step the right foot diagonally onto the right pad, contacting
heel first and then settling the whole foot. Point the toes along the
diagonal and keep the knee aligned with that foot. Bend both knees into
the lunge while the other foot remains on the floor; lower only as far
as the pad-foot contact and trunk position remain controlled.
Extend the lead knee and hip, push off the pad and return to the
original standing position. Regain control before stepping the left foot
onto the left pad and repeating. The diagonal-lunge photograph in 7.01
shows the general stance on a firm floor; here the lead foot rests on a
pad. The rear heel may rise as the rear knee bends. Keep the lead heel
supported rather than making both feet flat a requirement.
Use a shorter step and shallower lunge when the athlete cannot accept
weight on the pad or return without an extra step. If the pad slides or
contact repeatedly breaks down, reset the equipment and rehearse the
movement on the floor. Small balance adjustments are expected; an
uncontrolled step, slipping foot or repeated loss of contact calls for a
simpler task.
Variations
- ID
- 7.21
- Stage / Variation
- STABILITY-PAD LUNGE
- What changes
- Step diagonally onto one pad, establish a controlled lunge, then
push back to the ready position and repeat with the opposite leg.
Common Coaching Errors
Using depth beyond controllable range; shifting onto the toes with
loss of heel support; deliberately unloading the forefoot; uncontrolled
trunk movement; pad sliding; beginning another repetition before
completing the standing return.
Related Training Resources
Compare related tasks in the training category and use the workout library for session context. Retain the selected level, equipment and execution conditions in the training record.
Related Exercise Families
Use related pages for their stated tasks. A loaded variation, a firm-floor preparation or a separate test does not replace the setup prescribed here.
Photographs and Diagrams
The illustrations show the stated positions and routes. Follow the variation instructions for gaze, contacts and landing conditions.
