While tennis footwork training is neither fun nor easy, every elite tennis player practices these drills to improve their tennis footwork. In order to be a great tennis player, tennis footwork drills must be incorporated into training on a regular basis.

Understanding the Need for Tennis Footwork Training

Tennis players all realize that proper stroke mechanics are essential to developing a winning game. But just as important is the need to develop proper footwork and movement.

Some players, especially the young ones feel as if they can just rely on their natural athletic ability and run down every ball without necessarily having to train themselves how to properly move their feet.

Even at the professional level, this way of thinking has been seen. A good example is five-time Wimbledon ladies’ singles champion Venus Williams. As a teenager, Venus came on tour looking like no other player before her. She was more than six feet tall but was slim, long-limbed and blessed with all kinds of natural athletic ability.

How Venus Williams Realized the Need for Tennis Footwork Training

Venus Williams had great power and could run down any ball using her long strides and her long reach. However, she lost frequently. Although she was fast, she didn’t move her feet properly. She frequently arrived at the ball unbalanced and uncoordinated. Players exploited this and made her look untalented.

Quickly realizing this, she worked very hard on her footwork and began to climb up in the rankings. Through proper tennis footwork training, she began to use her natural speed positively. Today, when you think about great movers in the sport of tennis, Venus’ name is always right there.

Elements of Great Tennis Footwork

Great footwork is quiet and efficient. It is also explosive and smooth at the same time. When you see a player with noisy feet, chances are, that player is moving inefficiently and must be made to run as much as possible.

World class tennis footwork is defined by efficient, quick and explosive movement around the court

Many players use running as their main method of tennis footwork training. This is a good exercise for developing endurance but it does not address the other needs of a tennis player. It does not train a player properly for the unique movements used on the court during points. These specific moves are the lateral shuffling steps, forward sprints, diagonal sprints and backward shuffles.

Specific Tennis Footwork Training

Additionally, players must learn to do a well-timed split step as well as a slide when playing on a clay court.

Tennis Footwork Training #1: Sprints

Sprints are a basic component of tennis footwork training. One particular set of sprints is used for tennis footwork training and is described as such:

• A starting point and a finish line approximately 30 meters away is designated. The player sprints to the finish line and then jogs back. He repeats the drill without resting.
• The third and fourth sprints are side shuffling runs to the finish line. If the third sprint was to the left, then the fourth sprint is to the right. Every sprint in this drill is followed by a jog back to the start line with no rest.
• The fifth sprint is a backward run to the finish line.
• The sixth sprint is another forward sprint.
• The seventh and eighth are lateral sprints just like the third and fourth but this time using cross over steps.
• The ninth is backward again.
• The tenth and last sprint is forward.For beginners, the sprints in the aforementioned drill should be done at ¾ pace. Once the player is in better shape, he or she should run each sprint at full pace.

Tennis Footwork Training #2 : Shuttle Runs

Shuttle runs are also frequently used for tennis footwork training. A typical example is to have the player sprint from baseline to service line and back, from baseline to net and back, from baseline to opposite service line and back, and finally from baseline to opposite baseline and back. Drills like this improve endurance and speed as well as footwork.

Tennis Footwork Training #3: Jump Rope

The jump rope is one of the best tennis footwork exercises. Actually, it is useful for almost all sports that require a lot of running and changing directions like boxing, football and basketball. Jumping rope enables the player to become accustomed to staying on the balls of his or her feet. It is also a great cardiovascular exercise, thereby improving endurance.

Every accomplished tennis player uses jump rope exercises in tennis footwork training

Tennis Footwork Training #4: Strength Training

Tennis footwork training also involves a fair bit of strength training. The muscles to develop are the quadriceps, hamstrings and calves. The following exercises are recommended for developing these leg muscles in order to improve footwork.

Using the stationary bike is important in improving overall endurance and a part of tennis footwork training

• Cycling– you can do outdoor cycling as part of your cross training or you can use a stationary bike in the gym. You should paddle at a fairly fast pace. Do this for about 30 minutes.
• Squats,split squats or leg lunges
• Stair climbing– you can do stadium sprints where you run up the stairs and down for a few sets. Alternatively, you can stay on a stair climbing machine at the gym for about 20 minutes. Using the stairs instead of the elevator or the escalator is also a great way to keep your legs in shape even in your daily life.
• Tip toe exercises– in this exercise, you stand with your feet flat and simply rise up to a tip toe position which you hold for about 3 seconds. Repeat this about 10-15 times. You don’t have to do consecutive sets but you can do this several times a day.

Tennis Footwork Training #5: Endurance Running

Distance running is useful for developing endurance but should be limited to about 2 miles and only done twice a week.

Tennis footwork training also includes specific drills designed to improve on court movement during practice hitting sessions. For example, instead of merely rallying back and forth, a player may be fed a ball which he or she must run down and hit. Ball after ball is fed and every shot has to be made on the run.

Improving On Court Movement with Tennis Footwork Training

Most importantly, the player has to shuffle back to the centre of the baseline after each and every hit. Other drills make use of shadow swings instead of actual hits. In one drill, the player has to run from the centre of the court to one corner of the baseline, make a shadow swing and then recover quickly back to the centre of the baseline.

This procedure is repeated for both forehand and backhand sides. There are also drills that do not require any swinging whatsoever. The direction drill is a drill where the player simply has to move in all sorts of directions: forward, backward, to the left, to the right, and all kinds of diagonal movements.

Tennis Footwork Training #5: Spider Drill

Some also call this the spider drill. The player starts at the centre T of the service line and returns to this point after every move. The first move is to one side line, and then the other side line, then forward to the net and back to the baseline. The fifth to eighth moves are diagonal moves to the left and right net post and to the left and right corners of the baseline.

The tennis spider drill is a popular exercise used in tennis footwork training

When designing a tennis footwork training program, make sure that the exercises are not done all on the same day. Allow your feet to rest a little or get used in a different way. For example, if you plan to do sprints or shuttle runs on a Monday, you should do distance running on Tuesday.

On Wednesday, you can focus on working out in the gym before doing sprints again the following day.

Developing Proper Tennis Footwork

When a players train to have proper footwork, their feet begin to move naturally and efficiently, allowing them to arrive at balls in proper balance. They will be better at timing their strokes well, hence making better shots.

When footwork becomes a subconscious thing, the player can focus more on what he or she needs to do on the court like the specific strategies and tactics to use against a particular opponent. The ability to get to every ball and set up in the right way to execute shots also increases a player’s confidence level.

Proper footwork not only improves a player’s defensive and retrieving ability but also how he or she attacks short balls leading to a better offensive game as well. In summary, footwork is really one of the keys to playing great tennis and must be worked on just as much as any other aspect of the game.

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Below are some tennis footwork exercises for you to develop and improve your footwork execution.

Jumping rope tennis footwork exercise

The objective of this tennis footwork exercise is for the players to improve their alertness and endurance. This is also important to develop the players hand and body coordination and also timing.

Everybody is familiar with how to do execute this jumping rope exercise because it is a very old exercise. This exercise may be outdated, but it is a very good way to tone up all the muscles in your body and develop your footwork. If you have not done this exercise, it might be a bit difficult for you in the beginning but as you practice it every day it will just come naturally.

This exercise should be done in a hard surface that is free of any movement when you do the jumping part of the exercise. You can also do the exercise in a soft but stable surface like grass. This is ideal especially for beginners because it is less hard on your feet and ankles.

For beginners or for players who have not done any jumping rope exercise before, you can do a short interval first. A 20-second rope jump followed by a 5-second rest interval is ideal. As you go along, you can increase your time interval between the rope jump and your rest period. Once you have mastered this tennis footwork exercise, you can do a three-minute rope jump and 60-second rest period interval, for at least four sets. You can do many sets as you can but remember not to overdo it.

Split step tennis footwork exercise

The split step is one of the most common footwork used when you play tennis. The objective of this split step footwork exercise is to develop your anticipation capability because in a tennis game, good anticipation as to where your opponent will hit the ball is very important. This exercise will also improve your agility when you are already on the court.

The split step is normally done by tennis players anticipating the return of their opponent. This is done by jumping at about 1 or 2 inches from the ground. However, to do this jump you have to time it perfectly that when you land on your toes, you opponent has just made contact with the ball.

Once you are up in the air, you have to spread you legs apart. The width of the spread depends on how comfortable you are when you land on the ground. Some players like to have their legs spread wider but some prefer to have their legs closer to each other. Ideally, the gap between the legs should be about the shoulder width. As mentioned above, you should be comfortable enough the way you speed you legs, because it is very important that you are ready to spring towards the ball when you land. To give you more stability and readiness to spring towards the ball, you should also bend your knees when you land.

At the start of the exercise, you must position yourself on the baseline (center) facing the net. From the position, execute the split step (as described above) imagining that have an opponent in the other side of the court. When you do the split step, make sure not to be off balance when you land. Upon landing, run to the right corner of the doubles alley and from there; go back to the center of the court using shuffle steps. Once you are in your initial position, run to the other side of the court (left corner of the doubles alley) and go back to the center with same side step. Repeat the exercise three times and take a rest for 60 seconds and do the same process for three sets successively.

Agility Ladder tennis footwork exercise

The main purpose of the agility ladder exercise is to improve your foot speed and to improve your body control.

Just like the jumping rope exercise, you need time to develop confidence in doing the ladder agility exercise. But as you continue with your workout, you will realize that it is not as hard as you think. You just have to be persistent on doing the exercise until you master it. Another reminder when you do this exercise is to do it slowly, take time to rest if you’re exhausted. Soon, you will realize that you are able to develop your body movement accordingly.

Before you can perform this exercise you have to purchase the exercise ladder which is very cheap. However, you also have the option to make it yourself with the use of rope or just a piece chalk. Below are some basic ladder agility exercises:

Single leg run

This tennis footwork exercise is performed by moving up the ladder with only one foot stepping each ladder step. Just imagine you are going upstairs to the second floor of your house. First you step with one foot on the first step of the ladder then you step with your other foot in the second step. When you do the exercise, do it quick.

Double leg run

this ladder agility exercise is performed by moving up the ladder with your two feet stepping on each of the step of the ladder. Same as the single leg run, this exercise has to be done in a fast speed.

Double side step

this ladder footwork exercise is accomplished either by single leg run or double leg run. However, instead of going forward with your body facing ladder, you have to do the exercise in sideways position.

Ickey Shuffle

to do this agility ladder exercise, you have to step with your left and right foot on each step of the ladder. You can either step with you left foot or right foot first. Instead of going straight to the second step after your feet have stepped on the first step, step your left (if you step first your left feet) outside the ladder to the left. Then continue with double leg run in the second step. Again before going to the third step of the ladder, you have to do a side step outside the ladder and this time you have to do it with your right foot (if your right foot did the second step on the first step of the ladder). Continue the drill up to the last step with an alternate sidestep (left and right foot) outside the ladder along the way.

Things to remember when you do tennis footwork exercises

Spread you legs at shoulder-wide apart and do not land on your toes but on your foot balls. Do not just put your hands you your side but try to move them while you are doing the exercise. Position your elbows near to your body and don’t look down but always have your head up. Just glance every now and then in the ladder.

Lateral-movement tennis footwork exercise.

This tennis footwork exercise imitates the footwork use in actual tennis matches. This footwork exercise is performed with the use of the same ladder above. In this exercise, you have to start at the left corner of the first step of the ladder. Then step into the first step with your left foot first and the right foot. Now your two feet are in the ladder (first step). The next stage is to step out of the ladder to you right with foot right first and then left foot. The next stage then is to step to the outside left of the second step. This means that you have to move your feet diagonally. Then step inside the ladder and repeat the same process until you reach the top.

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Tennis footwork drills are usually the first activity you do in order to play the best tennis you can ever play. These tennis footwork drills are easy enough for beginners to follow. You can do it anywhere as long as the place is conducive to any exercise activities like walking, jogging, jumping and other exercise activities that need space. Specifically, the place should have a flat surface, it should also be hard (avoid places which are soft like thick grasses) and the area should be free of any obstacle that can hinder your movement as go you along with your tennis footwork drills. However, if a tennis court is available, then you are lucky because it the best place where you can perform your tennis footwork drill.

In every exercise or game, it is very important to do warm up activities before the actual games or drills are performed. A warm-up exercise is usually an activity that is done before any physical activities like tennis, athletics, basketball, football or any other sport. It is also done even if you are just going to do the drill of any game like the tennis footwork drills. These are series of exercises which are performed in a step by step process wherein the phase or intensity increases as you go along. This will allow you to be ready for the more intense activities in the proper games or drills. It prepares your muscles and other aspect of your body such as mobility and breathing. One very good example of a warm up exercise before you do the tennis footwork drill is jogging. Jogging at a slow phase will allow your muscle to reflex and heat up so that you are conditioned to finally start your proper tennis footwork drills.

Backwards Skip

The first tennis footwork drill is commonly called as backward skip. The Backwards Skip can easily be done. The first step is to jog forward and then go back to your original position without turning back, which means you move backwards with the same phase as going forward. This tennis footwork drill is important to develop your muscle for the backpedal and jumping movements

This tennis forehand drill is performed by two players situated in each side of the court, one in the far east of the court while the other is in the far west. This means that if the two players are facing each other, the first player is in standing in his or her far left while the second player is also standing in his far left side. Again remember that both of them are facing each other. As a result the two players form a diagonal formation across the court. Then on the first player hits the ball straight into the opposite side of the court allowing the other player to run quickly to the other far side of the court performing a forehand approach.

The Backwards skip is not commonly practiced nor it is not usually executed by players in a tennis game unless you have to retrieve a that landed behind you. This will happen when you are standing near the net but your opponent is clever enough to place the ball behind you. In this situation, you can turn your back towards the ball and then run to get the ball or if it allows you can just do backward skip to get to the ball.

Sidestep Shuffle Slide

This is another step in tennis footwork drills. This is done by moving sideways or doing sidestep shuffles. Continue this tennis footwork drill with the series of sidesteps while maintaining a low center of gravity. You can do it several times until you feel you are satisfied with it.

This footwork drill is commonly performed by tennis players to go back to the center end part of the court after recovering a ball on the left end or right end of the court.

Backwards snake

The backwards snake is performed in similar manner as the backwards skip but instead of going straight you do a snake pattern or an S pattern. This tennis footwork drill is important to develop your muscle that allows you to perform properly the backpedal movement at an angle.

Carioca

The carioca step is done by doing sidesteps but instead of going the normal sidestep you do it with one foot crossing the other foot. You can do several steps going to the right side and then several steps going to the other direction.

This tennis footwork drill is another step to develop your coordination ability. This footwork pattern is used when you want to recover quickly to the center of the court after you have hit the ball.

Backwards Slant Slide

This tennis footwork drill is done like the backwards skip or the backwards snake, but take note that in backwards skip you simple do backward step while in backwards snake you do a snake pattern but in the backwards slant slide you move backwards in a zigzag pattern. This mean you move back alternately to the left and then to the right direction. In the end you form a zigzag pattern.

In the actual game of tennis, you have to have confidence to perform this tennis forehand drill or skill because if you are not, you will lose points. If a player can execute this tennis forehand drill with perfect timing you should be able to win the game. If you don’t do it perfectly, and you give you opponent a chance to prepare for his return you might lose a point. A successful serve and volley play can be done by a perfect serve with the ball landing on the corner baseline, allowing you opponent to return a short ball.

This drill is commonly executed by a player who is in the center end of the court and tries hit the ball that landed in the middle right or left side of the court and then he wants to go back to his original position which is in the center end of the court.

Heel Kicks

The Heel kicks tennis footwork drill is done by jumping in position with your foot touching your stretched hand. While jumping, bend your feet to touch your hand. The right foot touches the right hand while the left foot touches the left hand. This drill allows the development of your ability to spring your legs or develop other leg movements.

Wedel

This tennis footwork drill is also done by jumping but in different manner. You jump with your two feet together from right to left direction but move forward at the same time. You can do the forward movement with the left and right pattern continuously or go back to your original position and repeat the pattern.

This allows the development of the muscle to do spring movements allowing you to move forward and sideways quickly when the ball lands in the far side of the court. You will execute this step if you are in the center end of the court and the ball lands in the far right or far left of the court between the baseline and the net. You move forward quickly moving right or left depending where the ball is. After you hit the ball, you move backwards to the center end of the court to be ready for the next ball.

Split and Sprint

This is the last but a very important tennis footwork drill and this is done easily by its name itself. You take a split step with your feet apart and sprint as fast as you can. Split mean jump in place with your feet apart and sprint means you ran forward as quickly as you can. This drill can be done in short intervals simulating movement at the baseline or when hitting a tennis volley.

This drill is very good to develop the quickness of the player in the court. A very good execution of this drill in the actual tennis game is when the player in positioned at the far end of the court and the opponent hit’s a drop shot near the net. You have to master this drill if you are playing against a player like Roger Federer because he is one of the best, if not the best player who can perfectly execute drop shots.

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