Roger Federer, known for his effortless court movement, always seemed to be in perfect position despite his seemingly slow pace. His footwork appeared smooth and gliding, showcasing his exceptional efficiency on the court. While not everyone can match Roger’s natural anticipation and physical abilities, we can still enhance our own speed, agility, and footwork with the right approach.
Improving these aspects isn’t as difficult as it might seem. Engaging in specific tennis footwork drills is an effective way to train your body to move quickly in various directions, such as laterally, forward, and backward. This training pushes your body to adapt and improve in areas crucial for tennis agility, footwork, and speed.
As the saying goes, “If you don’t change what you’re doing, you won’t change the result.” Let’s explore some practical adjustments you can make right away, complete with exercises to kickstart your progress!
Today, you’re in luck! I’ve curated some tennis-specific drills for you, and you’ll get to see one of the sport’s best movers, Lleyton Hewitt, demonstrate them.
Incorporate these foot speed and agility drills into your routine a few times a week. You can even do some before practice or a match. Some drills involve partners, adding a fun and competitive element to your training. Enlist a family member, friend, or coach to join in and get active!
Many of these drills are reactive, requiring you to respond to ball throws or directional changes. This aspect enhances not only your agility but also your reaction time—a critical factor in winning crucial points. Focus on quick reactions to improve your overall performance.
Tips for Enhancing Your Tennis Footwork and Agility:
- Maintain a Wide Base: During drills, keep a wide stance to ensure you can stop and change direction efficiently.
- Focus on the Initial Steps: Tennis movements are often short and dynamic. Improve your first two steps—known as power steps—to enhance your efficiency in any direction.
- Use Controlled Steps: As you approach the ball, use small, controlled steps to position yourself optimally for your shot. These adjustment steps help you get into the best position before hitting. Observe Lleyton’s precise steps in the drills.
- Stay Balanced: Ensure you’re balanced while moving to avoid slipping or losing control. Practice keeping your upper body aligned over your hips to maintain balance. Lleyton demonstrates this well in the videos.
- Move with Intention: To see the best results, put full effort into each drill. Push beyond your comfort zone and stay focused throughout the session.
Follow these tips and practice the drills regularly, and you’ll notice significant improvements in your speed and movement on the court in just a few weeks!
Watch the Video Below for Tennis Footwork Exercises
- Exercises 1 – 4: Agility drills (e.g., responding to a stimulus)
- Exercises 5 – 6: Speed change drills