The players move laterally in small, controlled steps. One heel is deliberately kept lifted off the ground. This keeps the foot active, while the lateral movement is performed with short, rhythmic steps.
It is important not to try to cover ground with large side steps. The movement should remain compact and controlled. As it progresses, the footwork is combined with a dynamic full-body movement and the use of the arms.
Training Goal
The exercise trains foot and ankle control in connection with lateral movement. Because the foot position is deliberately changed, the players must constantly regulate their balance and stabilize the movement through small steps.
For tennis, the combination of active feet, balance, and controlled lateral movement is especially relevant. The exercise therefore creates a coordinative foundation for adjustment movements and quick positional corrections on the court.
Coaching Keys
- Deliberately keep the heel lifted.
- Use small, quick side steps instead of large steps.
- Control foot position during the movement.
- Keep the upper body stable and do not lean unnecessarily to the side.
- First perform the movement cleanly and in a controlled way, then increase the pace.
- Actively integrate the arms into the more complex movement pattern.
Load Management
For clean coordinative execution, short intervals of around 15–25 seconds are suitable. Allow enough time between rounds so that movement quality is maintained.
Progressive Adjustment
Initially, the movement can be performed slowly and using only the footwork. Afterwards, step frequency and movement tempo are increased. As the next stage, an additional arm movement is added – as shown in the video. This increases the coordinative demands, because the upper and lower body must be controlled simultaneously.
Possible Corrections
Heel keeps dropping: reduce the pace and first stabilize the foot position.
Side steps are too large: reduce the movement space and prescribe short, rhythmic steps.
Loss of balance: perform the movement more slowly and only speed up once the execution is stable.
Arm and leg movements interfere with each other: first leave out the additional arm movement and add it only once the footwork is under control.