Home Tennis Physical Improve Your Tennis Footwork, Level Up Your Game!

Improve Your Tennis Footwork, Level Up Your Game!

Footwork is often overlooked as a key component of tennis. While having a strong serve or forehand can help win points, being able to get to the ball is just as important. Court movement is a significant factor in a player’s success and can be the difference between winning and losing a match.

There are a number of benefits to having good footwork. It helps with balance, coordination, and agility. It also makes achieving the right position to make a stroke easier. In addition, it can help increase the power of your shots.

If you want to improve your game, start with your footwork. Follow the tips in this article to start making those important steps to success on the court!

Start with proper foot positioning

Stand with your feet slightly more than shoulder-width apart, and keep your knees slightly bent. This will ensure that you are balanced and ready to move quickly in any direction. We call this the “athletic position.”

To ensure your body is properly balanced, make sure that your weight is symmetrically distributed and not leaning too far in any direction. Maintain a stable upper body with relaxed shoulders and an engaged core while keeping your hips facing forward. Take small, quick steps as you move, and avoid dragging your feet. Aim to slightly lift and land softly with each movement for optimal balance. Regularly practicing these techniques while both standing and moving will help enhance your overall balance and stability in all settings.

Practice quick step

When you need to move quickly and wide, take long strides and then adjust to short, quick steps as you near the contact area. This will help you stay balanced and enable you to change direction more easily. Proper weight balance and enhanced movement are key objectives for improving your court movement. Several tips can be taken into consideration for quick-step optimization:

  • Focus on remaining centered – An even distribution of weight over your feet will improve balance and reaction time when changing positions.
  • Use irregular surfaces to strengthen agility– Practicing rapid movement drills on uneven terrain like sand or grass helps to build strength in legs and ankles as foot placements become more difficult to determine while stepping quickly.
  • Leverage arm power – Swift transitions can easily be facilitated by using arms appropriately during speed practices. Reposition yourself or advance quickly with help from arm strength if needed.
  • Track foot movement accurately – Planting the balls of the feet first rather than heels allows reduced pressure, resulting in quicker steps that outperform heel-first contact with the ground.
  •  Incorporate direction-changing exercises – Short, swift forward, backward, and diagonal movements aid you in developing greater agility so that a sudden twist can be accomplished when running or walking rapidly at certain moments.

By following these tips, your performance is assured to improve significantly through regular practice!

Work on lateral movement

Practice moving side to side quickly by shuffling your feet. This will improve your ability to cover the court and get to tough shots. To improve lateral movement, here are some exercises that you can do:

  • Lateral shuffles: Stand with your feet shoulder-width apart and bend your knees slightly. Shift your weight to your left foot and take a step to the right with your right foot. Follow with your left foot, then shuffle back to the left. Repeat for 30 seconds, then switch sides.
  • Side lunges: Stand with your feet hip-width apart, then take a big step to the right with your right leg. Keeping your left foot in place, bend your right knee and lower your body down into a lunge. Push off your right foot to return to standing, then repeat on the left side. Do 10 to 12 reps on each side.
  • Skater hops: Stand with your feet together, then hop to the right, landing on your right foot. Use your right foot to propel yourself back to the left, landing on your left foot. Repeat for 30 seconds.
  • Cone drills: Set up cones or markers in a zigzag pattern on the court. Shuffle quickly to the right, around the first cone, then shuffle to the left around the next cone. Continue zigzagging through the cones for 30 seconds.

Doing these drills regularly will help improve your lateral movement and agility on the court.

Focus on your core

A strong core will help you maintain balance as you move around the court. Incorporate core-strengthening exercises into your workout routine. Some great exercises include planks, Russian twists, bicycle crunches, and mountain climbers. These exercises work your abs, obliques, and lower back to build a stable foundation for your body. A strong core will also help you transfer power from your lower body to your upper body, making your shots more powerful and accurate. Remember to maintain proper form and breathe throughout each exercise to maximize results. By focusing on your core, you’ll be able to move with agility and fluidity on the court.

Stay on your toes (balls of the feet)

Being on your toes will help you react more quickly to shots and stay balanced as you move around the court. Efficient tennis movement requires quick reflexes and precise balance. An effective strategy for players is to remain on the balls of their feet to be able to quickly maneuver around the court while maintaining their stability. Flat footedness, however, leaves players open to attack as they will not have proper support or flexibility when trying to change direction. Therefore, staying on one’s toes can be valuable in improving one’s performance on the court.

tennis footwork drills for better performance

Practice footwork drills:

You can do various footwork drills to improve your agility and court movement on and off the court. Some popular ones include ladder drills, cone drills, and hopscotch. Improving your footwork takes practice and dedication, but it can be a game-changer when it comes to your success on the court. Incorporate these tips into your training routine, and you’ll be well on your way to becoming a more agile and effective player.


Great footwork is essential to any good tennis game. It allows you to move quickly around the court and maintain balance when hitting the ball. If you want to improve your footwork, start by practicing drills (on and off the court) that improve your agility and coordination. You can also try running or playing other sports that require quick footwork. With practice, you’ll be able to take your game to the next level!

Written by
Everett Teague

Everett is a USPTA Professional Tennis & Pickleball Instructor/Coach (Elite Rated) in Tallahassee, FL. He has over 30 years of teaching and coaching experience with all levels and ages of players. In addition to specializing in sound, sport science-based stroke fundamentals, he specializes in efficient contact movement (footwork) skills, fitness training, and mental toughness strategies. He is also the founder of Racket Sports Media, a digital consulting company that helps racket sports clubs differentiate and thrive through tailored content. www.racketsportsmedia.com

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