Three-Way Hand Reaches — 7.14–7.16

Exercise instructions and progressions from Advanced Concepts of Strength & Conditioning for Tennis, Edition 2.

Video Demonstration

The video demonstrates variation I with two-foot support and both hands reaching. Follow the written instructions for single-leg and single-hand progressions.

Exercise Photographs

Three-Way Hand Reaches — 7.14–7.16 — Position Reference

Reach toward the target on the athlete’s left.

Setup And Execution

I — 7.14: place three cones in a semicircle one to two feet in front of the athlete. Stand with feet shoulder-width apart and knees and hips slightly flexed. Bring the hands together and extend the arms. Incline the trunk by flexing at the hips and reach toward one cone while retaining contact through both feet. Return to upright before reaching toward the next target. Keep the trunk controlled; allow the knee flexion needed to complete the reach without stepping or collapsing. Reach within the available range rather than forcing 90° of hip flexion or cone contact.

II — 7.15: retain the three targets and two-hand reach but balance on one leg. Slightly flex the supporting knee and hip, with the free knee initially flexed approximately 90°. Reach toward each target and recover upright on the same supporting leg between reaches. Only that foot stays on the floor. Complete the set before switching legs.

III — 7.16: maintain single-leg support and use one hand at a time. Reach with the right hand toward the centre cone, recover, then reach with the right hand toward the left cone. Recover again and reach with the left hand toward the right cone. Switch supporting legs and mirror the hand sequence, starting with the left hand. The crossover occurs in the arm reach; the supporting foot does not step across.

Keep the head aligned comfortably with the trunk rather than lifting the chin to force a forward gaze during the hinge. If the foot moves, the free foot touches down or the athlete cannot recover between reaches, shorten the reach or bring the targets closer. For level II, return to two-foot support before adding a longer reach. The photographs show the three directions in level I; the single-leg and single-hand progressions use the same target layout.

Progressions

7.14 — 3-Way Hand Reaches (I)

Reach with both hands toward three targets in two-foot support, recovering upright between reaches.

7.15 — 3-Way Hand Reaches (II): Single Leg

Reach with both hands while maintaining single-leg support, return after each reach and repeat on the other supporting leg.

7.16 — 3 Way Hand Reaches (III): SL SH Cross-Over

Maintain single-leg support while reaching one hand toward the centre target and using the opposite-side hand for each lateral target. SL denotes single leg; SH denotes single hand. Cross-over describes the reaching hand crossing toward the opposite side, not a compulsory crossover step.

Common Coaching Errors

Reaching beyond controllable range; stepping to obtain contact; omitting recovery between targets; forced neck extension; excessive back arching; using the cone to support body weight.

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