Bonus: Footwork and Conditioning Drills
F-C-1
This is a drill that should be done fast and against the clock.
The player starts at the baseline center and at command, he shuffles sideways to the left corner (of the baseline and singles side line), then shuffles along the baseline to the other corner (right). He gets back to the baseline center from where he sprints to the left corner of service line and singles side line; from there he back-pedals back to baseline center. He sprints straight ahead to the service-T (center line and service line); back-pedals to the baseline center. One more sprint to the right corner of the service line and singles side line; back-pedal to the baseline center. Repeat this patter 2-3 times depending of player’s athleticism and conditioning.
Note: Do this drill as fast as you can; it is great for speed and stamina.
F-C-2
The player starts from the back fence, facing the net.
He will sprint to the baseline and then back to the fence.
From there he’ll sprint to the service line and back to the fence.
One more sprint, this time all the way to touch the net and back to the fence.
Rest for 25 seconds and do the cycle again.
F-C-3
The player starts at baseline T; upon command, he sprints in the following directions:
1. to the service court T (service line and center line),
2. shuffles sideways along the service line to the left singles side line,
3. shuffles sideways along the service line to the right singles side line,
4. shuffles sideways back to the service court T, 5. back-pedals towards the baseline T.
All this running has to be done while facing the net.
