TukoLateral bounds for tennis
Push off sideways, land on the other leg and hold the landing. From 2 × 4 per side at level 1 to 3 × 6 at level 6, right after vertical jumps, 75 seconds of rest. Part of strength and power in the 6-week tennis fitness program.
Why it matters
Builds the sideways push and the landing control you need on wide balls. Tennis is played sideways: the wide ball and the recovery from it are a lateral push-off and a controlled one-leg landing.
How to do it
- Stand on your right leg.
- Push off sideways and jump to the left.
- Land on the left leg only and hold it for a second.
- Bound back. That's one each side.
Common mistakes
- Knee caving in on landing.
- Going for distance before you can hold the landing.
How much
Counted with the vertical jumps in the session's contacts (28 to 72). Full effort, a stick on every landing; stop the set when landings get sloppy.
| Level | Vertical jump | Lateral bound (per side) | Jump contacts | Split squat (per leg) | Romanian deadlift |
|---|---|---|---|---|---|
| 1 | 3 × 4 | 2 × 4 | 28 | 2 × 5 | 2 × 6 |
| 2 | 3 × 5 | 2 × 5 | 35 | 2 × 6 | 2 × 7 |
| 3 | 4 × 5 | 3 × 5 | 50 | 2 × 8 | 2 × 8 |
| 4 | 4 × 6 | 3 × 5 | 54 | 3 × 6 | 3 × 6 |
| 5 | 5 × 6 | 3 × 6 | 66 | 3 × 7 | 3 × 7 |
| 6 | 6 × 6 | 3 × 6 | 72 | 3 × 8 | 3 × 8 |
Related
- Vertical jumps for tennis
- Rotational medicine-ball throw for tennis
- The tennis strength session
- The whole 6-week program
Tuko runs this for you: the timer, the beeps and the voice, the levels and the repeats. Coming soon to the App Store and Google Play.