The Single Leg Explosive Lateral Rebound Press is a ballistic exercise for advanced athletes to improve energy transfer, neural pathways for explosive serving, body control, balance and coordination.

Optimize-Your-Performance-FB-AD

The focus of the Single Leg Explosive Lateral Rebound Press is explosiveness and powerful pressing action, emulating the movement mechanics during the serve, and hence leading to better performance.

Before you engage in ballistics you may want to take a look at Ballistic Training: How To Optimize Explosiveness for maximum results and a sample ballistic training workout for advanced athletes.

Single Leg Explosive Lateral Rebound Press Description

Single Leg Explosive Lateral Rebound Press

Single Leg Explosive Lateral Rebound Press

  1. Place 1 agility ring diagonal in front of the box on the ground
  2. Put one leg on op of the box (hip & knee flexed at 90˚); place other leg inside the ring
  3. Hold the dumbbell in the opposite hand close to the shoulder; look forward
  4. Explosively push off with the leg on top of the box and simultaneously press the dumbbell (DB) over the head; arm is extended
  5. Land inside agility ring
  6. Hold 1 second and repeat
Share with friends

Use Social Media Buttons at the Bottom of the Page

Related Ballistic Exercises

Training Zone

In this section we provide you with some more workouts and training tips you may be interested in to optimize your training:

About 

Content crafter at Tennis Conditioning. You can find me on the ITF/WTA/ATP tour coaching tennis players or online writing about tennis, strength & conditioning, exercise science or health-related issues. Champions find a way, losers find excuses!

Visit my Website

Or follow me at:

  • facebook
  • googleplus
  • linkedin
  • twitter
  • youtube