5 Footwork Exercises to Do in Your Free Time

In tennis, just like in many other sports, strong footwork is a cornerstone of success. While rallying with one of our expert professionals can certainly sharpen your strokes, it’s your ability to move efficiently and fluidly around the court that often determines your true potential. Good footwork improves balance, enhances court coverage, and builds confidence during play. 

This week, we’re sharing five simple yet highly effective footwork exercises that can be done right at home. These drills will help you build the speed, coordination, and agility needed to elevate your game. 

1. Side-to-Side Hops  

Place a line of tape or a rope on the ground and hop side to side over it as quickly

as you can. This drill strengthens your lateral speed, coordination, and control. Start with two footed jumps, then progress into right foot, left foot, right foot, left foot etc. The final (and hardest) progression is staying on one foot (left or right) while going back and forth. This will help build balance, strength, and change of direction speed.   

2. Quick Feet Drill 

Using an agility ladder (or chalk/tape to create your own), step through each square with fast, precise footwork. A great drill to start with is the “One-In, One-Out” pattern: step one foot into the square followed quickly by the other, then one foot out on the opposite side, continuing down the ladder with a quick, rhythmic pace. This helps improve your rhythm, coordination, and quick reaction time.

3. Jump Rope 

A classic that still holds up. Jumping rope boosts cardiovascular endurance, foot control, and rhythm, all of which are key for maintaining smooth movement on the court.  

4. Lateral Motion

Set two objects several feet apart. Shuffle side to side, tapping each object. Stay low, light on your feet, and focus on quick transitions to build lateral explosiveness. If you want to make this tennis themed, put two tennis balls on the ground approximately 12-15 feet apart and as you get to each side, take shadow swings with your forehand and backhand before changing directions.  

5. Simulate Your Work

Move as if you’re playing a real point, incorporating split-steps, lunges, and recovery movements. This not only trains your body but also mentally prepares you for real match scenarios. 

 Consistency is key. To get the most out of these drills, aim to perform them 2–4 times a week, dedicating 5–10 minute bursts to each exercise. Over time, you’ll notice improved balance, quicker recovery steps, and more confidence in your movement. Small efforts off the court can lead to big improvements on it, and these drills are a great way to start building that foundation.