Coaches often say tennis is played with the feet. A beautiful forehand doesn't help much if you arrive late and off balance. Good footwork gets you to the ball early, sets you up in a stable position and gets you back into position for the next shot. It's one of the most trainable parts of the game, and you can work on it with just a few cones and some open space.

This guide covers the key elements of tennis movement and seven drills to sharpen them.

The building blocks of tennis footwork

• The split step. A small hop timed as your opponent strikes the ball, landing balanced and ready to move either way.
• The first step. Explosive and in the right direction. Many points are decided by how quickly you start.
• Adjustment steps. Small steps before the shot to fine-tune your distance to the ball.
• Setup and balance. A stable base while hitting, so power comes from the legs and hips.
• Recovery. Getting back toward the middle of your likely coverage area after the shot.

Warm up first

Do 5 to 8 minutes of light jogging, side shuffles, carioca, leg swings, lunges with a twist and a few short accelerations before footwork drills.

7 footwork drills

1. Split step reaction

Stand at the baseline. A partner points left or right. Split step, then push off for two or three quick shuffles in that direction. 3 sets of 8. Focus on landing on the balls of your feet with knees slightly bent.

2. Spider drill

Place five cones or balls around the baseline and service lines. Starting from the center mark, sprint to each one and return to the center every time. 3 to 4 reps with full rest. This builds court coverage and recovery.

3. Shadow swings with footwork

Without a ball, move to a forehand position, set up, shadow swing and recover to the center. Repeat with backhands. 3 sets of 10. Focus on balance at the moment of the swing.

4. Lateral shuffle to crossover

Shuffle sideways for two steps, then turn and crossover-run for three steps, as you would for a wide ball. Return and repeat the other way. 3 sets of 6 per side.

5. Ladder or line drills

Using an agility ladder or lines on the court, do quick-feet patterns: two feet in each box, lateral in-and-outs and hopscotch. 2 to 3 passes of each. Keep the feet light and quick.

6. Forward-back sprints

From the baseline, sprint to the service line as if for a short ball, split step and shuffle or crossover back, rather than backpedaling straight back. 6 reps.

7. Live-ball footwork

Have a partner or coach feed balls to different spots. Focus only on footwork: split step, efficient first step, adjustment steps, balanced hit and recovery. 2 to 3 sets of 10 balls.

Strength and power support footwork

Fast feet come from strong legs. Lateral lunges, split squats, calf raises and lateral bounds build the power behind your first step and the strength to stop and change direction. Our tennis training programs combine footwork with strength, power and shoulder care for every level.

A weekly plan

Do footwork drills two to three times a week, 15 to 20 minutes each, at the start of a session when you're fresh. Before matches, keep only the split step and a few shadow swings as part of your warm-up. During tournament weeks, reduce the volume so your legs stay fresh.

Common mistakes

• Mistimed split steps. Too early or too late and you lose the advantage. Time it with your opponent's contact.
• Big, slow steps near the ball. Use small adjustment steps to set up.
• Watching your shot. Recover immediately after hitting.
• Backpedaling for deep balls. Turn and use crossover steps. It's faster and safer.

Quick answers

Can older players benefit? Yes. Footwork training helps players of all ages move more efficiently. Scale the intensity and take full rest between reps.

Do I need a ladder? No. Court lines or chalk work fine.

How long until I notice a change? Many players notice better positioning within a few weeks of focused practice.

Move well, hit well

Great strokes start with great movement. Train your feet, and your shots will follow. Not sure which program fits you? Take the free program quiz.

Consult a physician before beginning a new exercise program.