On-Court Movement and Footwork

Tennis is a game of Movement.  The better you move the better you play.  But footwork is much more than moving fast.  Footwork in tennis refers to the ability of the players to move efficiently on the court allowing them to hit more balls in balance and with optimal technique. It definitely includes the ability to run fast, and change directions quickly and powerfully but also the ability to optimally load the body to allow the players to accelerate the racquet head with ideal speed.In this section you will find drills and instruction to help your players optimize their ability to cover the court.
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Shadow Swings with Resistance

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    A resistance elestic band is an excellent way to overload the muslces while the player performs his/her normal movement pattern. In this drill the player has a resistance band attached to his waist and and stands on the middle of the...

Working on Recovering Efficiently

Stopping your momentum and recovering in one fluid efficient movement pattern is one of the most important skills for a tennis player. The goal is to move efficiently without wasting steps. In this video you will understand the theory an...

Understanding the Split Step

Tennis is a game of constant starting, stopping and changes of direction. In order to change directions quickly and effectively you need to be in balance. The split step is the key to efficient movement. Understand it and practice it unt...

Shadow Forehands with Recovery

The player moves sideways along a line of cones. He shadows a stroke every two cones and recovers one cone.This post is only available to members. Please register or log in.

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Recover with a Sense of Urgency

Recovering towards the middle of the court effectively after each shot can make a huge difference on your ability to cover the court. Use the same intensity to recover than you use to run to the ball. Recover immediately and quickly.This...

Use The open Stance on Wide Balls

In terms of footwork, an open stance is more efficient when moving to wide balls because it allows the player to return towards the middle of the court without having to take additional steps. Take a look at how this works.This post is o...

Move Diagonally Towards the Ball

Moving diagonally towards the ball is much more efficient than moving parallel to the baseline. Not only will you have shorter running distances but you will hit closer to the net taking time away from the opponent.This post is only avai...


A common mistake on the court is to fail to recover immediately after hitting the shot. The following drill will emphasize just that.This post is only available to members. Please register or log in.

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Coordination – Sliding


Here, we have combined a sprint to the outside with a slide in the open stance. The players can first develop a feel for sliding, stopping, pushing off and doing the cross-over step, before they later implement this on court. The coach h...

The Movement Cycle

If one compares tennis now a day with the game 20 years ago, one will discover many changes in the athleticism of the players, and this is clearly reflected on footwork. Let’s take a look at the basic components of effective footwork: ...

How to Slide on Clay

Sliding on clay is one of the most important skills to improve your movement on that surface. Here are a few concepts that will help you understand and practice how to do this.This post is only available to members. Please register or lo...

Just Move!

Tennis is a game of movement. The better you move the better you play and great movement requires quick reaction. On court you have to be intense, on your toes and ready to chase any shot. There is no room for trying to evaluate if you s...

Always Start Fast then Slow Down

The key to hitting your shots in balance is to get to the ball with enough time to set up before you hit. If you are rushed as you are hitting your chances of making more errors will increase. Always start to the ball quickly and then sl...

Stop your Momentum for Better Movement

Avoiding extra lateral steps when running for wide balls will make a huge difference on your ability to cover the court. Rotating the hips as you hit and using the outside leg to stop the lateral momentum is the best way to make sure tha...