In tennis conditioning the Single-Leg Explosive Lateral Rebound Press III is a ballistic exercise, which focuses on improving energy transfer for more powerful stroke production, body control, balance & coordination, explosiveness of lower extremities (legs), as well as improving skill & strength foundation for complex movements utilizing a box, an agility ring and a dumbbell.
Description
- Place 1 agility ring diagonal in front of the box on the ground
- Put one leg on op of the box (hip & knee flexed at 90˚); place other leg inside the ring
- Hold the dumbbell in the opposite hand close to the shoulder; look forward
- Explosively push off with the leg on top of the box and simultaneously press the dumbbell (DB) over the head; arm is extended
- Land inside agility ring
- Hold 1 second and repeat
