Fundamentals for tennis fitness training - agility and footwork
Feeling slow around court? Struggling to get to those short balls? Agility and footwork exercises will help you feel physically more alert on court.
Tennis agility and footwork drills can benefit every tennis player regardless of age or skill level. It is considered one of the most important aspects of the game so you have to get it right. Multi-directional steps take place on nearly every point played in tennis. Professional players dedicate large amounts of time to improving their footwork yet it is something often neglected by recreational players. Just hitting balls isn’t enough to take your footwork from flat to fancy. You’ll improve your game hugely by adding a footwork workout into your weekly training routine.
There are an enormous array of drills a player can do to improve their speed and agility on the tennis court, especially the ability to change directions quickly. Learning and practicing some agility drills like the following will help improve your game.
Recommended exercises to improve agility and footwork:
Skipping/jump-rope tennis footwork exercise
Skipping is a great way to develop “fast, quick & light feet” ideal for every tennis player. Steffi Graf & Justine Henin were huge fans of skipping and both women had incredible footwork. Roger Federer almost always incorporates skipping in his fitness routines and Federer’s footwork is arguably the best we’ve ever seen.
Every tennis player should carry a skipping rope in their tennis bag. It is an incredibly light, efficient and versatile workout tool. It is one of the easiest ways to build cardio fitness, agility and footwork on the go.
The following is a great warm-up pre-training/match drill. Try to transition from one variation to the next without stopping. The goal is to get into a rhythm. Once you have mastered it, you can do as many sets as you like, but remember not to overdo it.
TIP: Before you begin using a rope, measure it to your height. When you stand on the middle of the rope, the handles should extend to your armpits.
Fast skip - both feet
Jump the rope with both feet on every revolution, swinging the rope forward (the most basic jump).
Work 10-20 seconds.
Rest 10-20 seconds.
Intensity: 70%
“Boxers shuffle” forward & back
Shuffle your feet forwards & backwards as you swing the rope. Get into a rhythm.
Work 10-20 seconds
Rest 10-20 seconds
Intensity: 80%
Single-Leg Hops
Jump on one foot; land softly.
Work 10-20 seconds
Rest 10-20 seconds
Intensity: 80%
Side to side
Jump a few inches to your left then to your right as you swing the rope. Get into a rhythm.
Work 10-20 seconds
Rest 10-20 seconds
Intensity: 80%
High knees
Run on the spot by bringing your knees up to hip height (or as high as possible) and pass the rope under each foot with every rotation
Work 10-20 seconds
Rest 10-20 seconds
Intensity: 100%
Butt kicks
Run on spot bringing feet up towards buttocks and pass the rope under each foot with every rotation
Work 10-20 seconds
Rest 10-20 seconds
Intensity: 100%
Double jump/double-unders
The dreaded “double-unders”! Jump high enough that you can pass the rope under your feet twice on every revolution. If you can’t do it fluidly, practice it for 30 seconds—it doesn’t matter how many times you miss. Practice! Novak loves these.
Work 10-20 seconds
Rest 10-20 seconds
Intensity: 110%
Agility drills
The below video shows a variety of agility drills designed to improve your foot-speed and court coverage. Effective tennis footwork involves small, fast steps, not long strides. The goal is to always be adequately balanced. Take a look at the way Roger & Novak move around the court. If you take large steps, you’ll be stretching and off balance when you go to make the shot. Errors are made without proper tennis footwork. In essence, small steps produce small adjustments and enable you to stay balanced and hit superior shots. Winner!
See more drills like these designed to improve your tennis here.