From a stable two-legged stance, the arm swing is brought up powerfully to support the maximum vertical jump. During the jump, the knees are actively pulled toward the chest—this is known as a knee lift jump.
In the air, the upper body remains upright and the gaze is directed forward.
The landing is soft and controlled, with the body transitioning into a diagonal, deep squat position. This means that one leg is in front with the knee slightly bent, while the rear leg stabilizes the body’s center of gravity. The landing is cushioned by the balls of the feet, the knees remain aligned, and the torso remains stable in order to absorb the forces cleanly.
This combination of explosive takeoff and targeted, controlled landing improves body awareness, reactive jumping power, and the ability to quickly return to the starting position – a direct transfer to the movements on the tennis court.
Training goal
This exercise trains jumping power, core stability, and controlled absorption of forces after vertical movements—essential skills for quick changes of direction, explosive starts, and clean stroke preparation in tennis.
By actively pulling the knees up to the chest, the hip flexors are activated, while the diagonal landing position improves power transfer, balance, and body control in real game situations.
Load
- Repetitions: 6–8 jumps per set
- Series: 2–3 with 45–60 seconds rest between each
- Intensity: high – focus on maximum jump height and clean landing
- Speed: explosive takeoff, controlled landing
Coaching Keys
- Use your arm swing actively to generate maximum jump height.
- Consciously pull your knees toward your chest – activate your hip flexors!
- Land softly, in a controlled manner, and diagonally – not rigidly or with both feet.
- Keep your center of gravity low, back straight.
- Knees in line with the tips of the feet to protect the joints.
- Explosive upwards, controlled downwards – emphasize rhythm.
Progressive approach
- Level 1: Easy jumps without raising the knees, focus on soft, stable landing in a two-legged stance.
- Level 2: Moderate jumps with slight knee lift and landing in a flat step position.
- Level 3: Full knee lift jump with targeted arm swing, landing diagonally with deep bend.
- Level 4: Vary the landing legs (alternating right/left front) to promote coordination.
- Level 5: Landing on one leg.