If there is a silver lining in all this COVID madness, I believe it’s that we are getting into shape just for the mere fact that there is nothing else to do! So, I’ve joined the many coaches and players in posting stay-at-home exercises and workouts.
I’m convinced that limited resources not only make for creative workouts but, in some strange way, even better workouts. We are working harder! Hopefully, when the quarantine subsides, we will not go back to taking all our wonderful resources for granted.
Footwork is one of the most important elements of a tennis player’s game. Here are some moves that will help your feet get used to quickly changing direction. The faster the feet off the court, the faster the feet on the court! Even if you don’t hit a ball for weeks (or months), your footwork will improve – and you will come back a better player than before COVID!
Stay-at-Home Tennis Footwork Workout
I’ve set up four stations using training disc cones and hurdles, and a yoga mat. If you don’t have those, anything will do, like soup cans for cones, books for the hurdles, and a towel for the mat. Just make sure you set up all of the stations at the same time.
Set up your stations like mine, and then do each move for 20 seconds and rest for 10 seconds, which is 1 round. Do three rounds per station. After each station, take a 1-minute break before moving on to the next station.
Station 1: Inside Outs
Station 2: Side Hurdles
Station 3: Split Steps
Station 4: Russian Twists
After you finish all stations, do a 30/20/10 cool down – a light jog for 30 seconds, run for 20 seconds, and sprint for 10 seconds.
Remember – you don’t have to be a pro to train like a pro!
