Perception · Level 1
Single-leg balance with ball
On one leg, throw and catch a ball (against the wall or in the air).
- Suggested dose
- 2 × 30 s per side · 20s rest
- Equipment
- Tennis balls · or · Tennis balls + Clear wall
- Works
- Calves, Glutes, Abs
- Pattern
- Ankle and calves, Reaction
How to do it
- Stand on one leg, soft knee.
- Toss a tennis ball in the air or against the wall and catch it.
- Progression: alternate hands, close one eye, soft surface.
Key points
- Eyes on the ball, body stable
- Active ankle
Common mistakes
- Putting the other foot down every few seconds
Why it helps your tennis
Combines balance and visual tracking of the ball, as in every stroke.