TENNIS TIP: Focus on Footwork
DAVIDA DINERMAN
How many times have you said to yourself if you miss a shot, “Move your feet!”
I’ll wait…
Efficient footwork is a critical part of tennis at every level. Similar to working on groundstrokes and volleys, it’s a skill that you must practice and develop. Many athletes rely on off court training, like running, but that focuses on a forward-backward linear motion. Moving laterally is a generous portion of the game which requires strength and conditioning of different muscles. There are so many footwork conditioning exercises; here are four “tried and true” drills I use for myself and my students:
Balance and Positioning: The first step to improving your footwork is to establish a strong foundation with proper balance and positioning. Your feet should be shoulder-width apart, with your weight evenly distributed between both legs. Stay on the balls of your feet, ready to spring into action at a moment's notice.
Split-Step: The split-step is a fundamental movement that helps you transition from a stationary position to rapid motion. Time your split-step to coincide with your opponent's contact with the ball, allowing you to react swiftly and move in the right direction. Mastering this timing will give you a crucial advantage on the court.
Small Steps and Lateral Movement: Effective footwork requires lateral movement with quick, controlled steps. Practice taking smaller steps, which will allow you to make precise adjustments to your positioning and maintain balance during rallies.
Conditioning: Improving your footwork is not solely about technique; it also requires physical conditioning. Regular cardio and agility training will increase your speed and endurance on the court. Blend speed and reaction with on-court training using live ball drills and scenarios. Here are a few :
Side shuffle and crossover drills help improve and strengthen muscles. Using a ladder simulates taking small steps. Be creative on patterns going up and down and side to side. Also try it while holding your racket and shadow a groundstroke at the end of each run. In another drill, start at the doubles sideline, facing the net. Shuffle to the center service line, then sprint to the other doubles sideline. Then repeat the drill the other way. The beauty of this exercise is that it requires adjustments, just like tennis moves between offense and defense. It also works on both endurance and short bursts, to simulate switching up strokes and positions.
Jumping rope builds your muscles when it comes to footwork — you can also apply jump roping exercises to improve your stamina. These kinds of exercises will prove invaluable when you are playing under intense conditions or need the motivation to find the energy to win that critical point.
Try a three-minute jump rope exercise. After three minutes, rest for one minute. For more intermediate and advanced players, try doing multiple five-minute jump rope exercises, while giving yourself 90 seconds or two minutes in between.
This “mini tennis” drill is fun and helps you focus on the ball and make short-term adjustments. In this exercise, the service box is the entire court, and you don’t need your tennis rackets. Throw the tennis ball underhanded to your opponent and focus on moving your feet to catch the ball on one bounce.
Mastering footwork in tennis is essential as you evolve your game. Building upon a foundation of balance and positioning, you can incorporate the split-step and a focus on small steps and lateral movement. Committing to lower body conditioning in your practice sessions will help you move more efficiently, respond faster, and cut mistakes from your game.
Davida Dinerman teaches all ages and levels at the Longfellow Clubs in Natick and Wayland, MA, and is the Club Manager at Longfellow Natick.