Stability Pad Squat For Tennis | Exercise 7.20
Exercise 7.20 develops control while squatting with one foot on each stability pad. Establish stable contact and a controlled return before increasing the movement range.
Exercise Demonstration
Technique Photos
Starting Position
Place two stability pads shoulder-width apart on a non-sliding, even surface. Stand on both pads with toes pointing forward. Use an athletic stance with knees and hips slightly flexed, back straight, neutral head position and eyes forward.
Execution
Distribute weight through both feet and lower by flexing the knees and hips. The book describes approximately 90° of flexion; use a shallower squat if greater depth disrupts foot contact, trunk control or the standing return.
Finish Position
Extend the knees and hips until standing erect while maintaining stability on the pads.
Key Coaching Points
- Focus on movement mechanics and range of motion.
- Maintain neutral head position.
- Maintain stability throughout.
Common Errors
- Weight shifts toward the toes.
- The thoracic spine rounds during the movement.
- Balance is lost.
Related Exercises
Single-Leg Squat · Three-Way Hand Reaches · Three-Way Heel Reaches
Performance test: Stability Pad Squat Test
From The Book
Book exercise 7.20 — Stability-Pad Squat. The web resource adapts the book’s exercise framework for the digital companion.