Tennis Movement and Footwork Tips

Tennis movement and footwork is a crucial part of the game. Foot speed can be gained by performing drills that require strength and balance. Since players move in various directions on the court, a conditioning program should include different movements. No matter how good your strokes are, they won't help unless you reach the ball. Follow these drills and tips for better footwork.

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When several steps are required in chasing down a ball, two general rules can be applied.

1. When moving toward the ball: The first step is made with the leg closest to the ball. That is, if you are about to move toward a forehand, move the right leg first.

2. When moving away from the ball: The first step is made with the leg closest to the ball but this is where sideways and backward stepping is commonly required. Since this is more difficult than moving toward the ball, react quickly and move SLOWLY to maintain your sense of balance. If you balance is lost, not only do you loose control of your shot, but you also risk personal injury due to a fall and/or a twisted ankle.

When not having to move at all to chase down a ball, that is, when only a sideways rotation is required, only two steps are necessary. Step one is to move the leg on the same side of the hitting side first. Specifically, move this leg (and foot) behind the other foot when beginning the body rotation. Step two is to move the other leg so that it's knee is facing four o'clock on forehands (or eight o'clock on backhands). In this position, both knees should be slightly bent. In summary, step backward first, then step to the side. NEVER step forward into your shots unless more than two steps are necessary. A good tip for better tennis movement.

1. Footwork and the forward stroke: This concept was covered in the "Form and Balance" lesson.

2. Which leg to move first: As a general rule, move the leg closest to the ball first.

3. When to begin to move: As soon as humanly possible. This means react quickly so you can get to the ball with plenty of time to spare.

4. How to move: Move smoothly without forceful steps. When moving sideways or backward, crouch down slightly to lower your center of gravity.

5. Heel-toe vs. toe-only stepping: Most steps are done with the body weight on the front of the feet (toe-only stepping). This allows for efficient pivoting and proper positioning of the feet. Heel-toe stepping is appropriate only in extreme running situations.

6. The quantity of steps: As a general rule, the fewer the better. Minimizing your steps will help you to conserve energy.

7. The size of the step: Whatever is comfortable for you. Keep in mind however that smaller steps are generally more controllable than larger steps.

8. Accelerating the body: Do so smoothly. Begin with short steps, then make the steps longer.

9. Slowing down the body: Do so gradually. Always end with a sequence of at least two or three very small steps to "fine tune" proper position and balance.

10. Tennis shoes: Wear the shoes out, don't wear your feet out. This means play tennis without concern over soiling your pretty new shoes. Tennis is demanding on both shoes and rackets.

Step 1

Jog backwards around the length of two tennis courts. You will need this skill when backing up from the net to retrieve a ball.

Step 2

Slide around the length of two tennis courts. This means bringing both feet together then side stepping one foot out.

Step 3

Lift your knee as high as possible to your chest while jogging. Repeat with other knee.

Step 4

Shuffle your feet to the ball before contact. This helps you regain your balance and make adjustments.

Step 5

Use the bounce step between shots. To do this, put your weight on the ball of one foot, then the other, in rhythmic motion. This ensures you're ready to jump into action.

Step 6

Slide step into position after hitting the ball. You may lose balance if you cross your feet.

Step 7

Jump rope to improve your footwork and quicken your speed.

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