Tennis-Specific Conditioning For Better Footwork On The Court

Footwork is one of the most important elements of a tennis player’s game. Here are some moves that will help your feet get used to quickly changing direction. The faster the feet off the court, the faster the feet on the court! Even if you don’t hit a ball for weeks (or months), your footwork will improve – and you will come back a better player than before COVID!

At-Home Tennis Footwork Workout

I’ve set up four stations using training disc cones and hurdles, and a yoga mat. If you don’t have those, anything will do, like soup cans for cones, books for the ladders, and a towel for the mat. Just make sure you set up all of the stations at the same time.

Set up your stations like mine, and then do each move for 20 seconds and rest for 10 seconds, which is 1 round. Do three rounds per station. After each station, take a 1-minute break before moving on to the next station.

Station 1: Inside Outs
Station 2: Side Hurdles
Station 3: Split Steps
Station 4: Russian Twists

After you finish all stations, do a 30/20/10 cool down – a light jog for 30 seconds, run for 20 seconds, and sprint for 10 seconds.

Remember – you don’t have to be a pro to train like a pro!

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