Sport · 21 min

Tennis Footwork

Split steps, shuffles and short sprints, plus rotator cuff and trunk work.

• 21 minutes
• Regular
• Band

Customise copies this workout to the Bench, where every move and number is yours to change.

Most tennis points last 5 to 20 seconds, so the footwork here does too, with about three times as much rest as work. After the court work you strengthen the small muscles that protect your shoulder with a band, and train the trunk rotation that powers your strokes. One light band is all you need.

Kit

Band

Music

The tempo follows each block.

Sport

Train for tennis

Tempo shape

Z2 Warm · 90 to 115 bpmZ5 Peak · 135 to 150 bpmZ4 Work · 125 to 140 bpmZ1 Recover · 60 to 90 bpm

Blocks

1. Warm up

   Z2 Warm
   • Jog in Place60 s
   • Arm Circles30 s
   • Lateral Leg Swing15 s each side
   • Lateral Lunge5 reps each side
   • Open Book20 s each side

2. Footwork3 rounds

   Z5 Peak
   • Fast Feet10 s · Split step, stay on your toes
   • Lateral Shuffle15 s · Baseline side to side
   • Shuttle Run15 s · Short sprints, touch and turn

3. Shoulder and trunk2 rounds

   Z4 Work
   • Band Face Pull12 to 15 reps · Pull high, rotate your hands back
   • Band Woodchop8 to 10 reps each side · Turn from your hips, not just your arms
   • Pallof Press8 to 10 reps each side

4. Cool down

   Z1 Recover
   • Thread the Needle25 s each side
   • Half-Kneeling Hip Flexor Stretch25 s each side
   • Wall Chest Opener25 s each side

General exercise guidance, not medical advice. If you have a heart condition, chest pain, dizziness or a joint problem, are pregnant, or a doctor has limited your activity, check with them first. Stop if anything feels wrong.