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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Footwork for Tennis

The Footwork for tennis involves not only speed and agility but the specific movement patterns of the pros. Pro players have great footwork in tennis and this is one of the main reasons why they hit great tennis shots and seem to be always in perfect balance. Tennis footwork involves getting to the ball in a quick and proper manner so that a player can hit the tennis shot of their choice while being in ideal balance for the contact of the ball.

The Footwork in tennis starts the moment the opponent hits the tennis ball. No matter how fast or slow a player is, they must learn to react to the incoming ball in a timely manner and using the correct footwork technique.

The Split Step Initiates the Tennis Footwork

Initially, when the opponent makes contact with the tennis ball it is key to make a split step. Most people are familiar with the split step and the footwork in tennis, but the split step is an essential part of having the right tennis footwork patterns.

The Split Step is the lowering of the player’s center of gravity where the lower body (the base) lowers into an Athletic Foundation. The athletic foundation is a key area in every sport that requires quick movement skills. A good athletic foundation involves a wide base, where the feet are speed at least shoulder width and a half apart and a slight bend in both knees. This athletic foundation will put the body in a lower position which will allow a person to move quickly to the tennis ball. It is noted that the person should be atleast a few inches below their standing height in the athletic foundation in tennis and this foundation is then maintained throughout movement to the incoming ball.

The idea behind tennis footwork is understanding the core principals of movement toward the tennis ball. The goal is to get to the tennis ball as quickly and efficiently as possible so that you can be in position to hit the ball in the optimal strike zone.

Characteristics of Tennis Footwork

Footwork for tennis is a technique, a science and an art. When all three elements come together, the result is a synchronized and beautiful rhythm of movement that is shown by all the top tennis professionals on tour.

It’s important to have a Low Center of Gravity during the movement toward the tennis ball. This low center of gravity is usually maintained as top professional players head out to stride to the ball. This is crucial because a tennis player standing too upright will have difficulty moving fast enough to the ball.

The split step in tennis is a low and wide foundation. This is a key quality of all great athletes in all sports. Having a good athletic foundation allows a player to move quicker and be more explosive with their movement.

A Good Posture with a wide base is two essential ingredients for tennis footwork. Footwork in tennis starts with the lower body. Top professional players normally take a wide split step on the opponent’s contact no matter where they are on the tennis court. Having loose and flexible movement are skills of a player with great tennis footwork.

Tennis Footwork Drills

Tennis footwork as a player is moving to the tennis ball should be very relaxed, rhythmical and fluid. Notice the footwork for tennis and how effortless and beautiful it looks with a player with the proper tennis footwork. The appearance of pro players like Roger Federer and Nadal are great examples. Roger Federer and Rafael Nadal’s footwork looks smooth and even effortless. This is especially true when top players move around the court – it is a certain flow that exemplifies into the tennis technique itself and allows for quick and easy access to every tennis ball.

Pro players can be great models because they are often masters of tennis footwork. They have spent many hours refining it with tennis footwork drills and fitness exercises that make their footwork in tennis look effortless and powerful. Tennis footwork drills are an important part for every tennis player wanting to improve tennis and their footwork. Although footwork drills are never fun or always easy, they are key in allowing a player to reach difficult balls and bail themselves out of defensive situations during a tennis match.

Tennis Footwork drills are often performed by the tennis player and involve a series of sprints and agility excersises. These are performed because tennis is a game of fast sprints that require quick movement. One of the ways a player can become faster on the tennis court is by doing wind sprints or other high intensive short burst cardio runs. These tennis footwork drills simulate real live point play when only the quickest and crisp movement will suffice, demanding an overall solid foundation in the tennis footwork.

Keys for Footwork in Tennis

Recognition

Observing and anticipation is important as this is the first step in all good tennis footwork. Top professional players learn to incorporate a “split step” into their tennis footwork. This prepares the tennis player for movement as soon as the opponent makes contact with the tennis ball. This ready stance will make the difference between reacting quickly to the tennis ball or becoming a sitting duck on the defense. The split step widens the base, drops the center of gravity lower and prepares the player to move in the intended direction of the incoming tennis ball. This is necessary to facilitate quick and smooth footwork in tennis.

Intensity

A tennis player must keep an active mindset to prepare to move fast to the tennis ball. Good anticipation such as watching the opponents contact and mentally preparing for the incoming shot will provide the proper intensity needed to hit the tennis ball. It’s key to constantly remain on the toes throughout the point. Too low of an intensity will result in slow and slow and poor balanced movement. Too high of intensity will result in rushing and misjudging your timing. You have to find a balance between your intensity level to remain alert and prepared.

First step tennis movement

The first step to the tennis ball is critical. The footwork for tennis after the split step will coincide with the direction of the incoming ball. Depending on where the incoming ball is headed, the tennis player must react accordingly. Two common movement patterns amongst the pros that even club players can add to their game is the step out or gravity step technique in tennis. These two methods of reaction to the tennis ball are used by top pros in their tennis footwork and are key in the footwork for tennis.

Unit Turn

The Unit Turn in tennis is one of the most important aspects that begins the tennis stroke. This is where the entire body turns as “one unit” and the tennis racket comes back as as a result of the natural turn. At this stage, the racket hasn’t really came back yet at this point the body has been responsible for most of the takeback. There is no backswing yet.

Want to Learn How to Move Like The Pros?

This tennis playing tip is likely the most important tennis tip of all time. Making sure the tennis equipment is in tip top shape and in order is one of the most important tennis tips for winning a match.

Footwork for tennis can definitely give a tennis player an edge at any level of the game. Spending time working on footwork in tennis can make a huge difference in the long run, but it will require both a full understanding of the proper tennis footwork on court as well as a set routine to perform tennis footwork drills. These important areas must be combined to achieve success in this critical department of the game. Devoting time to focus on tennis footwork will be a recipe that cannot be accomplished without hard work and due diligence to improve tennis.

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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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One of the things that separates great tennis players from average players is movement and effective footwork patterns in reaching the tennis ball.

A tennis footwork drill focuses on increasing speed, agility and sprinting footwork, which is all key to hitting the various types of shots seen during a point.

Why You Need to Practice Tennis Footwork Drills

To become a better tennis player, you can improve your techniques on your strokes and you can work out to improve your fitness. But if you neglect to work on your movement and footwork, you will never reach your true potential as a tennis player.

If you look at all the top players in the game, they all move very well around the court. There are some players who aren’t natural athletes, but through sheer hard work, they improved their footwork and movement in order to get to the top of the sport as well.

Great tennis footwork is closely related but not entirely synonymous with speed and agility. If you have trained yourself to be fast and agile, you can better put to use your footwork skills to arrive at every ball properly and consequently execute better shots.

Basic Tennis Footwork Moves

The most basic footwork mechanisms in tennis are the sprint, split step and shuffle steps, Sprints are used all the time to chase down balls that are far away from you. The best illustration of this is running forward to get to a drop shot.

The split step is very basic for tennis. It allows you to get in proper balance and be ready to turn one way or the other early as you prepare to hit the ball. The split step is usually done during the fleeting moments when your opponent hits the ball. The shuffle steps are side skipping movements that allow you to recover quickly back to the centre of the court after you have hit a shot.

Keeping on the balls of your feet with knees bent and the body low to the ground is another principle of great footwork because this puts the centre of gravity lower and hence improves stability and balance.

These basic footwork mechanisms determine how you move when attacking, defending or rallying in a neutral situation. To improve on these movement skills, tennis footwork drills have been developed.

Tennis Footwork Drill #1: Direction Drill

The direction drill is a tennis footwork drill that improves lateral movement as well as forward and backward movement. The side skipping or shuffle steps are combined with the forward sprint and backpedalling run in this drill. All of these movements are used in a tennis match so this drill is especially useful.

The player begins by standing in centre of the baseline. He or she will side step all the way to the side line or fence and then go all the way back to the other side line or fence. After that, the player will side skip back to the centre of the baseline and then run forward to the net. The player touches the net and shuffles backward all the way to the fence behind the baseline before running forward again to the centre of the baseline.

Alternatively, the player may choose to go back to the fence first before running all the way forward to the net and then backpedalling to the baseline. Once back at the start position, the player jogs in place for 30 seconds. The whole drill is repeated around 3 times.

Tennis Footwork Drill #2: Diagonal Footwork Movement

A modified version of the tennis footwork drill described above requires the player to also move diagonally. He or she begins at the centre T of the service line. The first move is laterally to the left side line and then back the centre. The next move is forward to the net and then backward to the starting point.

The third move is laterally to the right and back to the centre. The fourth move is a backward shuffle to the baseline followed by a sprint forward to the starting point. The fifth to eighth moves are all diagonal runs: forward to the left net post and back; forward to the right net post and back; backward to the right baseline corner and up; and finally, backward to the left baseline corner and up again to the starting point.

Tennis Footwork Drill #3: Recovery Drill

Another great tennis footwork drill is trains the player to always recover back to the centre of the court after every shot. The player starts at the centre of the baseline and is fed a ball to his forehand side such that he or she needs to take a few steps to hit it.

After the player hits the ball, he or she must recover back to the centre of the baseline using side skipping movement. Another ball is fed to the forehand side and the process is repeated.

Up to 5 balls can be fed and the player must never forget to recover back to the centre of the court after every shot. After drilling the forehand, movement over to the backhand and proper recovery back to the centre of the baseline can similarly be trained. The drill is repeated twice for each side.

Tennis Footwork Drill #4: Shuffle and Side Step Drill

Another common tennis footwork drill is called the sidestepping and anticipating drill. This drill also improves lateral movement as well as the ability to prepare early for the next shot. The player stands on the baseline while a coach calls out either forehand or backhand.

The player must accordingly run to the corresponding side called out by the coach and take a practice swing. Immediately after, he or she must side step back to the centre of the court and be ready for the next command.

This means that the racket has to be in front and the body facing forward with good balance. The coach should give the directions quickly to mimic a fast paced rally. It is a simple but useful drill.

Tennis Footwork Drills with Cones and Markers

Some tennis footwork drills make use of markers on the court. Cones, ball cans or balls may be used. In one drill, a coach lines up five or six markers from the baseline to about halfway up the net or just inside the service line. The player will step forward and to the right of the first ball and do a shadow ground stroke.

Immediately after, he or she will step forward and to the left of the second ball and so on. The player must avoid the markers while zigzagging through them. Proper balance and form on the shadow stroke should be maintained. This drill improves lateral and diagonal movement.

Tennis Footwork Drill #5: 55 Ball Drill

The 55 ball drill is a high intensity footwork drill where the player is fed the ball 55 times. Each ball must be run down and hit properly before the player recovers quickly back to the centre of the court. A variation of this drill simulates the way a player must recover quickly to the centre of the court after serving. He or she hits a serve then gets fed a few balls. Again, the player must return back the centre of the court after every ball. Because it is a long and continuous drill, stamina is also developed.

Notice that the emphasis of most of these tennis footwork drills is lateral movement and recovery back to the centre of the court. In the modern game, this is used more often than ever because most players have now become aggressive baseliners.

Benefits of Using Tennis Footwork Drills

To play this type of game effectively, you really need to be able to control the centre of the court during rallies. In a match-up between two baseliners, the one who can hold on to his or her position near the centre of the court more consistently will have a greater chance of winning the point because this player has more angles to work with and less angles to defend against.

With constant practice, your footwork will become automatic, just like the way you swing the racket. Once this happens, you can spend less energy stressing about technique and footwork and focus more on strategy and tactics.

You will find that you can cover the court much better and arrive at every ball well balanced and able to take a really good hit at it. Your execution of each shot will consequently be better as well.

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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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The idea behind world class tennis footwork is understanding the core principals of movement toward the tennis ball. The goal is to get to the tennis ball as quickly and efficiently as possible so that you can be in position to hit the ball in the optimal strike zone.

World class footwork is a technique, a science and a art. When all three elements come together, the result is a synchronized and beautiful rhythm of movement that is shown by all the top tennis professionals on tour.

Let’s get started.

The characteristics of all good tennis footwork movement players are as follows:

• Low Center of Gravity during the movement toward the tennis ball. This low center of gravity is usually maintained as top professional players head out to stride to the ball.
• Good Posture. Wide base. Good footwork starts with the lower body. Top professional players normally take a nice wide split step prior to contact
• Loose and flexible movement. Great tennis footwork is very relaxed, rhythmical and fluid. Notice how effortless and beautiful it looks when top players move around the court – it is a certain flow.

Here are a few keys to begin with:

1. Recognition – Observing and anticipation is important as this is the first step in all good tennis footwork. Top professional players learn to adapt a “split step” into their movement as soon as the opponent makes contact with the tennis ball. This split step widens the base, drops the center of gravity lower and prepares the player to move in the intended direction of the incoming tennis ball.

2. Intensity – A tennis player must keep an active minset and constantly remain on the toes throughout the point. Too low of an intensity will result in slow and unbalanced movement. Too high of intensity will result in rushing and misjudging your timing. You have to find a balance between your intensity levels to remain active, yet not too high strung.

3. First step tennis movement technique – The first step to the tennis ball is critical. Professional tennis players learn to use a “step out” or a “gravity step.”

4. Unit Turn – The Unit Turn in tennis is one of the most important aspects that begins the tennis stroke. This is where the entire body turns as “one unit” and the tennis racket comes back as as a result of the natural turn. At this stage, the racket hasn’t really came back yet at this point the body has been responsible for most of the takeback. There is no backswing yet…

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Basics of Tennis Footwork

Firstly, there’s the split step. The split step should be your initial reaction to every ball that you must return; it’s that jump of a few inches onto the toes that you should make as your opponent is about to make contact with the ball.

This tennis footwork maneuver allows you to stay off your heels, and to be prepared to quickly assume any position on the court. It should be the tennis footwork of choice when you are returning serves, volleys, and ground strokes. To achieve the split step, feet should be shoulder-width apart. And knees should be only slightly bent upon landing after the jump. Remember, and this is true for all tennis footwork, to remain on your toes, never on your heels.

The Shuffle Step in Tennis

One of the most important tennis footwork movements to practice is the shuffle. To hit ground strokes competitively, it’s essential that you’re adept at this tennis footwork — practice! You need to use your tennis footwork to return to the middle of the baseline after each stroke; but you do not — after each stroke — want to turn from the front of the court and run back to the center of the baseline. Instead, you want to assume the shuffle. Facing your opponent’s side of the court face-on, return to the middle of the baseline by shuffling your feet. This ensures you remain focused upon your opponent while he or she is returning the ball.

This tennis footwork also enables you to push off to your right foot or left foot quickly to return your opponent’s next shot. And, this tennis footwork allows you to suddenly stop and alter directions, if necessary, to retrieve a ball that’s not going in the direction you had anticipated. Practice this movement by sliding, or side-stepping, like a sideways gallop; your feet should meet each other, then one foot steps sideways until your feet are widely separated, then move the other foot to meet the previously moved.

Effective Movement in Tennis

At times, effective tennis footwork involves small steps, not fast, long strides. This tennis footwork will help you adjust to the ball’s spin and bounce once you are near enough to make contact. You’ll be adequately balanced. If you take large steps, you’ll be stretching and thus off balance when you go to make the shot. Often, when the ball is aimed directly at a player, he or she does not take small steps; but you should try to achieve the tennis footwork, small steps moving you to the side of the ball and into position. Errors are made without this proper tennis footwork. In essence, small steps produce small adjustments and enable you to stay balanced and hit superior shots.

Offensive and Defensive Footwork

Efficient Tennis footwork is especially crucial when you want to set up for a shot quickly, making it easier to take control of the point. When you recognize that your opponent has struck a short shot, for instance, you want to use your tennis footwork to move up to it early, this move helping you make contact with the ball when it is closer to the net — and, when it is higher in the air, making for a better attack.

Ideally, you should aim to step into your shots with your weight behind your stroke in order to hit harder and earlier. And, by stepping inside the baseline to make contact with the ball, you are reducing your opponent’s reaction time and recovery time — and, setting yourself up, hopefully, for another offensive strike.

Good tennis footwork is crucial to your defense as well. You must quickly move yourself into the right court position. You might consider moving a few steps backwards when you are on the defensive end of a point, those steps providing you with more time to reach the ball. For instance, if your opponent is coming back with an overhead shot, you need to back up as far as possible to give yourself adequate time to reach the ball.

Movement and Footwork Patterns

In general, should you apply your tennis footwork movement patterns before or after your opponent hits the ball?

Usually, it’s satisfactory to wait until after he or she makes contact with the ball. However, if you’re on the defensive, and your opponent is in good position, you may not have adequate time to move to the ball if you wait. In such a situation, you’ll need to try to anticipate on which side the ball will land, and move accordingly — in other words, guess.

As mentioned, even if you are lacking speed, you can be effective on the court given the right tennis footwork. However, with the proper tennis footwork and speed and agility, you’ll be an even better player; you’re sure to be a contender! Tennis is comprised of quick, sudden movements; you need to train accordingly.

General Exercises for Tennis Footwork

Jogging conditions the body for endurance, but sprinting conditions for speed. Practice sprinting short distances in various directions — as you would sprint while playing a match on the tennis court. Sprint for fifteen seconds; rest for fifteen seconds; and repeat. You’re not training to run a long race, but rather hundreds of short ones. Incorporate hops and jumps to increase the agility of your tennis footwork.

One of the best ways to improve your tennis footwork is simply to play. Keep your feet moving between points; shuffle, and jump up and down — just keep on your toes. A player who is moving their feet is poised to run in an instance. The more you practice your footwork in tennis, the more your tennis footwork becomes an intrinsic part of your game. Good tennis footwork will truly become automatic.

The sooner you begin concentrating upon the essential components of good tennis footwork, the sooner you’ll develop fast and agile feet.

Professional Tennis Player’s Footwork

Finally, watch the tennis footwork of professional players, their movements before, during, and after each stroke. You’ll notice, for one, that they never stand flat on their feet as they wait for a serve; they crouch down, balancing their weight on the front of their feet, preparing to push off as soon as they anticipate where the ball will land.

Notice that the tennis footwork of professional players frequently involves springing forward the moment their opponent makes contact with the ball. They are setting up their return shot even before the ball is on their side of the court; this is demonstrated in the frequency with which professional players will jump forward even when their opponents’ serves hit the net.

Correct tennis footwork supports anticipation; by staying on your toes, you’ll be able to start moving almost instantly and reach the ball sooner. Professional tennis players don’t stop moving after they hit the ball. Their feet are constantly in motion.

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Today is about becoming stronger, and athletes in tennis must be physically strong, in shape and possess explosiveness. All of these attributes can be improved upon through performing a series of tennis agility exercises aimed to improve a tennis player’s performance.

Understanding Tennis Agility Exercises

One of the very important components of tennis fitness is agility. People sometimes confuse tennis agility exercises or use it interchangeably with speed. However, there is a difference between the two terms.

Speed refers to how fast a person can move along a straight line. Tennis agility pertains more to how quick a player can get moving from a stationary position, change directions or change speeds. Agility is therefore more closely related to acceleration than velocity.

There are some sports where speed may seem more important than agility and vice versa. Obviously in track sports, speed is most important. In some team sports, agility would seem more useful.

Consider the sport of basketball: it is more difficult to guard against someone who can shift directions very quickly than someone who relies solely on pure speed. The usual case however is that an agile athlete is one that can also run fast, but not every athlete who runs fast is agile.

Tennis Agility Exercises: Using it To Your Advantage

In tennis, especially in singles, speed and agility are equally important. If you play against a power player who likes to bash the ball from side to side, then you have to rely on your speed to chase down every ball.

If you are playing against a player who changes spins and speeds and mixes up the rallies with some drop shots, lobs and wrong-footing attempts, then you have to rely more on your agility. So if you really want to be a complete player, then you have to learn how to do tennis agility exercises.

Tennis Agility Exercises: The Purpose

Tennis agility exercises incorporate and emphasize a lot more lateral movement as well as forward and backward movement, which are all obviously quite important. In fact, even speed and endurance training in tennis can incorporate lateral movement.

Tennis agility exercises should be done after warming up and also before a practice hitting session, strength training session or an endurance training session. These exercises are not very physically draining but they do require quality and form so the muscles have to be fresh and properly warmed up.

Tennis Agility Exercises: Examples and Drills for Tennis Speed

The following are some examples of tennis agility exercises:

Ladder drills –these drills are performed by drawing lines on the ground in the form of a ladder. Using ropes or tapes isn’t recommended for fear that these could get entangled with the feet of the player, especially if they are children. There are some guidelines for performing these drills:

1. Always stay on the balls of your feet. Push off from the balls of the feet, not the toes.
2. Pump the hands from shoulder or chest height to hips
3. Elbows should be kept bent at 90 degrees throughout all movements
4. Arms, hands and shoulders should be relaxed
5. The head and neck should be kept still

The following are useful ladder drills that can be incorporated into a systematic program of tennis agility exercisesL

Tennis Agility Exercise #1: Hop scotch drill

1. Start at the bottom of the ladder with feet about a foot apart
2. Hop to the first box, landing on one foot (for example, left foot)
3. Hop immediately to the next box landing on both feet
4. Hop immediately to the next box landing on the opposite foot (for example, right foot)
5. Hop immediately to the next box landing again on both feet
6. Continue hopping quickly in this pattern to the end of the ladder

Tennis Agility Exercise #2: In-out drill

1. Start at the bottom of the ladder with feet about a foot apart
2. Step into the first box with the left foot followed immediately by the right foot
3. Step outside second box with the left foot followed immediately by the right foot stepping out
4. Step into the third box with the left foot followed immediately by the right foot
5. Continue this sequence until the end of the ladder

Tennis Agility Exercise #3: Hop scotch drill

1. Start at the bottom of the ladder with feet about a foot apart
2. Hop to the first box, landing on one foot (for example, left foot)
3. Hop immediately to the next box landing on both feet
4. Hop immediately to the next box landing on the opposite foot (for example, right foot)
5. Hop immediately to the next box landing again on both feet
6. Continue hopping quickly in this pattern to the end of the ladder

Tennis Agility Exercise #4: Lateral ladder drill

this drill is a little more complicated but is very beneficial and should be included in a program of tennis agility exercises

1. Start outside the ladder at the bottom left side corner with feet about a foot apart
2. Step into the first box with the left foot followed immediately by the right foot
3. Step to the right outside the first box with the left foot followed immediately by the right foot
4. Step into the second box with the left foot followed by the right
5. Step to the left outside the second box with the left foot followed immediately by the right foot<
6. Step into the third box with the left foot followed by the right
7. Continue this sequence until the end of the ladder

Tennis Agility Exercise #5: Tango (just like the dance)

1. Start outside the ladder at the bottom left side corner with feet about a foot apart
2. Step into the first box with the left foot crossing over the right
3. The right foot immediately steps to the right outside the ladder followed quickly by the left foot
4. Step into the second box with the right foot crossing over the left
5. The left immediately steps to the left outside the ladder followed by the right foot
6. Sequence goes on until the end of the ladder

Tennis Agility Exercise #6: Five count drill – this is an advanced exercise

1. Start outside the bottom of the ladder with feet about a foot apart
2. Step with the right foot outside the first box
3. Immediately step with the left foot into the first box followed by the right foot
4. Step into the second box with the left followed immediately by the right
5. Step with the left foot outside the third box
6. Step with the right foot into the third box followed by the left
7. Step into the fourth box first with the right followed by the left
8. Repeat the sequence until the end of the ladder

Tennis Agility Exercise #7: Hop scotch drill

1. Start at the bottom of the ladder with feet about a foot apart
2. Hop to the first box, landing on one foot (for example, left foot)
3. Hop immediately to the next box landing on both feet
4. Hop immediately to the next box landing on the opposite foot (for example, right foot)
5. 5.Hop immediately to the next box landing again on both feet
6. 6.Continue hopping quickly in this pattern to the end of the ladder

The following are additional tennis agility exercises which do not make use of the ladder pattern:

Tennis Agility Exercise #8: T Drill

1. The player starts by sitting down cross legged at the centre line about halfway between the net and the service lines, with the coach on the other side of the net.
2. When coach yells or whistles start, the player quickly shuffles laterally to the right doubles sideline and back to the centre line just as the coach feeds a ball which the player must then volley
3. Immediately after the volley, the player moves quickly laterally to the left sideline and back to the centre line where he is fed another ball to volley
4. Immediately after the volley, the player runs backward to the baseline and then back up to starting position where he again volleys another ball fed by the coach
5. The sequence continues

Tennis Agility Exercise #9: Sprint and shuffle – take the net down to perform this tennis agility exercise

1. The player starts at the left corner of the court
2. They quickly sprint along the doubles sideline to the service line
3. They immediately shuffle laterally along the service line to the centre T
4. They quickly sprint along the centre line to where the net should be and immediately shuffle laterally to the right net post
5. They then sprints along the sideline to the service line where they shift direction and shuffle back to the centre T
6. They proceed by sprinting to the baseline and finally shuffles to the left over to the corner of the court
7. The player turns around. They are now on the opposite court from where they started. Reorienting, they are also now on the right corner of the court
8. The drill is continued until the player reaches their original starting position

When performing tennis agility exercises, it should be emphasized that the movements in each drill are quick and fluid, with each step being taken immediately after the other. Proper form and technique are stressed. By performing exercises like these, you will find that you will get to the ball earlier and prepare better for each shot.

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Footwork for tennis is a vital component to win tennis matches. Your skills in groundstrokes, volley shots, drop shots and other tennis techniques are useless if you can’t reach the ball or you are not in position to hit the ball. This is why tennis footwork is very critical.

Ready position footwork for tennis

The ready position is the foundation for your footwork when you are playing tennis matches. Your movement in the court during the game depends on your ready position footwork. The ready position footwork is also called an athletic position.

This position is accomplished by spreading your legs shoulder-width or more. The spacing between your legs can also depend on how comfortable you are. You can spread them wider or closer based on your comfort zone. Your knees should be slight bent and your weight should be on the balls of your feet.

The racket must be out in front of you body, with your right hand (if you are right handed) holding the racket and your left hand supporting it. The left hand touches the throat of your racket. Have your arms relaxed and your eyes glued to the ball. The ideal ready position height is one foot shorter than your normal height. This position allows you to move explosively around the court which is needed in any tennis match.

The split step footwork for tennis

In every tennis serve return you make in tennis, the split step should be the first response. The split step is a movement where you elevate slightly (1 – 2 inches high from the ground) and then land as your opponent is about to hit the ball. The timing of your landing should be perfectly timed. Spread out your feet while you’re airborne, at about shoulder width. When you land, make sure that your knees are bent slightly. This posture puts you in a ready position to react accordingly to the ball in any part of the court. Normally, this split step is executed when you return serves and you are on your way towards the net. The split step is also used prior to moving for a volley and any groundstroke.

The side shuffle tennis footwork

Proper footwork for tennis is always necessary in every tennis stroke. A shuffle step is a very important step when you are executing ground strokes. Once you hit a ball in any part of the court, you need to recover back to the center baseline. In doing so, you can’t turn around and run towards it. This is the time you need to shuffle back towards your original post and the same time look out for what your opponent is doing. The side shuffle footwork also allows you to move to the left or right and quickly return the ball. It will allow for a easy change of direction from left to right depending on the direction of the opponent’s ball.

You can execute the side shuffle footwork in tennis by stepping your left foot out (in a sideways direction) then shuffling your right foot sideways. You continue these steps until you reach the point where you want to be. If you want to go to the other direction, this time step your right foot out then bring in your left foot. Again, continue until you reach your destination. Just always remember that when doing the side shuffle, you should always be facing the net with your eyes on the ball.

One crossover step followed by side shuffle steps

The crossover step followed by side shuffle steps is normally used in baseline rallies and in groundstrokes. This footwork for tennis is used when you want to cover longer distances quicker during the recovery phase in a groundstroke.

Right after you hit the ball, you need to recover to the center of the baseline. Instead of directly doing a shuffle step, you crossover your left foot (if you are going to the right side direction) over your right foot and then do the side shuffle steps. Again, make sure that you are always facing the net to monitor your opponent’s movements.

Recovery footwork in tennis

The quickest method of recovering after you hit your shot is crossover steps while keeping your upper body facing towards the net. Crossover steps are done by crossing over one foot over the other, and can more effective than breaking into shuffle steps immediately to recover to your ideal position after the hit.

This tennis footwork is used mostly in ground strokes or baseline rallies. This footwork for tennis covers longer distance than the side shuffle and the ‘single crossover step followed by side shuffle steps’. Again this is used when you want to go back to the center baseline after you return a ball. What you need to do is to face right (if you are going to the right side of the court) then make two or three crossover steps followed by side shuffle steps as described above. Remember not to lose your eye contact with the ball and your opponent.

Sprinting Footwork for tennis

Sprinting footwork is used in many instances in tennis matches. One way to use this tennis footwork is when your opponent executes a drop shot and you are in the far side of the court. There is no other footwork to use here other than to run as fast as you can to reach the ball. There are also instances that running can be used in baseline rallies. Like for example, a full out sprint would be used if your opponent hits a winning shot in the left corner of the court and you are in the right corner of the court.

However, turning your body and sprinting is not effective in all cases of baseline rallies. There are obvious disadvantages when you run towards the ball rather than using the proper lateral movement footwork. In baseline rallies for example, running should be the last result to reach the ball. A full out sprint means you can’t see your opponent’s movement because you are facing the side of the court instead of facing the net.

Several steps and then side shuffle footwork for tennis

Forward movement is a necessary part of footwork for tennis. There may be instances where you must move forward up to the court to hit a short ball or an approach shot. This tennis footwork move is used when you are about to return a short ball. When you are in the center of the baseline (original position) and your opponent hits a short ball in the service line, you need to do several normal steps to run forward to reach the ball. Once you hit the ball, spring back to your original position with shuffle steps. The normal quick steps are use to cover long distances while the shuffle steps are used when you recover to the center baseline so that your eyes are glued to your opponent.

Return of serve footwork in tennis

This footwork for tennis is very important to be able to return serve effectively. Normally when your opponent is about to do the first serve, you stay a few feet away from the baseline. Once your opponent tosses the ball, you hop forward and take the ready position as mentioned above. This hop or split step will help you to cut the distance especially if the ball is served wide.

Small Steps tennis footwork

Small steps are used not to cover long distances but to adjust yourself when the ball is close to your reach. Once the ball is already close to your reach, long strides footwork are not ideal as they can cause you to be off balance as your try to reach for the ball. In addition, small steps are also very good to use when you need to make small adjustments to put yourself in the best position to return the ball.

In addition to preventing yourself from getting off balance when returning the ball, small steps can also put you in your comfort zone when you hit the ball. Being in your comfort zone means you can have an aggressive return or even a winning shot.

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If you want to jumpstart your forehand and play like the PROS, check out my 70+ page Tennis Ebook that will immediately show you how you can take your forehand to the next level.

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Learn How to Hit a Forehand Like Federer, Nadal and Djokovic

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