Step Up For Tennis | Exercise 6.21

Exercise 6.21 — Step-Up

Training goal: Strength · Equipment: Stable step or box; optional barbell · Movement pattern: Single-leg step-up

Starting And Finishing Positions

Video Demonstration

Setup And Execution

• Choose a stable box at a height that allows the working foot to rest securely on top. Establish balance before ascending.
• Drive through the foot on the box and extend the working hip and knee until standing fully upright.
• Keep the trunk and pelvis controlled; do not rely on a large push from the trailing leg.
• Return under control to the starting position on the same working side. The descent is part of the repetition.

Coaching Notes

Increase box height or external load only while the athlete retains controlled ascent and descent. Change one variable at a time and reassess the movement. Use body-weight practice before adding a barbell. If using a barbell, support it across the upper back rather than the cervical spine and ensure a safe rack-to-box route.

Common Errors

Excessive push-off from the trailing leg, uncontrolled descent, unstable foot contact or a box height that causes loss of trunk and pelvic control.

Source: Chapter 6, Exercise 6.21 of the book manuscript.