Tennis footwork and movement: split step, recovery and court positioning

TUREFF• •0

Good footwork is what makes a stroke possible in the first place. Many errors blamed on the swing actually come from being too close, too far or too late to the ball. This guide covers the movement basics that coaches teach.

The ready position

Feet a little wider than shoulder-width.
Knees bent, weight on the balls of the feet.
Racket held in front, with the non-hitting hand supporting the throat.
Eyes on the opponent and the ball.

The split step

The split step is a small hop that lands just as your opponent hits the ball.

Time the hop so you are in the air as the opponent swings.
Land on both feet, slightly wider than before, with knees bent.
Push off towards the ball as soon as you read its direction.

The split step prepares the muscles to react and helps you move in any direction. It should be used before almost every shot, including at the net.

First steps

Turn first. Rotating the shoulders and hips helps prepare the racket at the same time.
Use a crossover step for longer distances to the side.
Use small adjustment steps as you get close to the ball, so you can fine-tune your position.

Large steps cover ground; small steps get you in the right place.

Stances

Open stance: hips and feet face the net. Useful on wide balls and when you need to recover quickly, and common on modern forehands.
Neutral or square stance: the front foot steps towards the net. A good teaching stance for beginners on comfortable balls.
Closed stance: the front foot crosses towards the sideline. Common on one-handed backhands, but harder to recover from on the forehand side.
Semi-open stance: a mixture, common at all levels.

Recovery

After each shot, recover to a position that covers the likely replies.

Do not always run back to the centre mark. The best position depends on where you have hit the ball. After a crosscourt shot, recover slightly to the same side as the ball, to cover the angle.
Use side steps or crossover steps to recover, and split step again as the opponent hits.

Court positioning

Baseline position: stand around or slightly behind the baseline in rallies. Too far back gives opponents angles; too far in gives less time.
Returning serve: adjust depending on the server's pace and your comfort.
Moving forward: when you get a short ball, approach the net and try to finish with a volley.
At the net: stand roughly in the middle of the service box, closer for volleys, further back if you fear lobs.

Drills

Shadow footwork: practise movements to imaginary balls without hitting.
Cone drills: place cones around the court and move to each in turn, returning to a central spot.
Split step drills: have a partner point to a direction as you land, and react.
Ladder drills: use an agility ladder for quick feet.
Rally drills with recovery: hit a shot, then recover before the next.

Fitness for movement

Leg strength: squats and lunges help power and stability.
Agility: short sprints and changes of direction.
Balance: single-leg exercises for stability.
Flexibility: a mobility routine for hips and ankles.

Look after your joints

Tennis involves sudden stops, starts and changes of direction. Use proper tennis shoes, warm up before playing and build intensity gradually. If you have pain in the knees, ankles or back that persists, see a physiotherapist or doctor. What footwork drill helped your game most? Share it in the comments.