In this fitness drill we will address possibly the most important aspect of being an efficient and successful tennis player, footwork.

By performing and practicing ‘falling starts’ you will be able to increase the speed of the leg turnover and will learn a proper ‘lean’ for optimal acceleration. This drill can be used as a pre-match warm-up or it can be integrated in to your fitness regime as a way to increase reaction time and first step speed. Approximately 75% of your maximum speed is reached within the first 60 meters, but we must remember that over 80% of tennis movement is less than 5 steps, so this illustrates the importance of the first step and running technique.

If you take some time to watch the professional players you will notice that their great reaction time is accompanied by superb first step speed, powerful leg drives, and perhaps most importantly stride length, just like a 100 meter runner.

This drill can be performed with either a traditional 2 leg standing start or from a 1 leg standing start, as demonstrated in the photos. 

Good luck!

Watch this video to help you improve your tennis perception skills with 3 simples drills!