Three-Way Heel Reaches — 7.17–7.19

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

Video Demonstration

The clip shows three heel reaches on one supporting leg in centre–right–left order, with pauses of varying duration. The written book sequence is centre–left–right. Use the clip as a directional movement reference; repeat on both supporting legs. For I, time each controlled endpoint for five seconds. For II, omit the prescribed five-second hold and recover deliberately between targets. For III, respond to unpredictable target calls. The clip does not demonstrate the complete timed or reactive protocols.

Exercise Photographs

Three-Way Heel Reaches — 7.17–7.19 — Position Reference

Setup And Execution

I — 7.17: arrange three cones in a semicircle one to two feet in front of the athlete: left, centre and right. Balance on the left leg with slight knee and hip flexion. Keep the trunk controlled and the free right knee extended. Point the right heel toward the centre cone and hold the position for five seconds. Recover the support position before directing the same heel toward the left cone, then toward the right cone, holding each endpoint for five seconds. Keep weight on the left foot throughout; the reaching heel does not become a second support. Repeat on the right leg with the left heel reaching.

II — 7.18: use the same support position and centre–left–right sequence without the prescribed five-second holds. Control the reach and recover between targets rather than sweeping the free leg rapidly across all three. Complete the sequence on each supporting leg.

III — 7.19: number the cones 1 on the left, 2 in the centre and 3 on the right. A coach or partner calls the numbers in an unpredictable order. Direct the free heel toward the called target, recover control and respond to the next call. Change the supporting leg for the next set. Increase call frequency only while the athlete can finish each reach and recovery without stepping or transferring weight onto the reaching foot.

The same free heel reaches all three targets. It crosses the body toward the opposite-side cone and moves outward toward the same-side cone; neither action requires a crossover step by the supporting foot. Start the five-second count only after the endpoint is controlled. Bring the cones closer, shorten the reach or reduce the hold when control is lost; record the modification. Breathe throughout the hold.

Progressions

7.17 — 3-Way Heel Reach (I): Single Leg Hold

Direct the free heel toward each target and hold the selected reach for five seconds while retaining single-leg support.

7.18 — 3-Way Heel Reach (II): Single Leg Reach

Complete the same three directional reaches without the prescribed five-second holds.

7.19 — 3-WHR (III): Single Leg Random Reach

Respond to a coach’s randomly selected cone number by directing the free heel toward that target. WHR denotes Way Heel Reaches in the abbreviated title.

Common Coaching Errors

Transferring support onto the reaching foot; stepping with the supporting foot; forcing range; holding the breath; ending the hold through loss of control; skipping recovery before changing direction.

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