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.
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.
Explosive Lateral Rebound Press Progression
If you use additional weights…make sure you use appropriate weight so you can control the action throughout the entire range of motion. Otherwise you defeat the purpose of the exercise.
Very often, people use too much resistance and they become sloppy. Especially when it comes to maintaining dynamic stability and hitting in the same spots repetitively.
Also, don’t just progress with adding more weight. First, maximize the speed while maintaining perfect form. Next focus on improving your vertical jumping abilities before you increase the height of the box.
When you increase the hight of the box ensure it is still stable! Otherwise you’ll increase the risk fir injuries.
Here are the progression levels:
- Beginner: look down during the action
- Advanced: look up during the action
- Professional: alternating one leg action only
Single Leg Explosive Lateral Rebound Press 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
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Have fun and happy training!