The players start in an upright basic position, roughly shoulder-width apart. From a rhythmic movement pattern with small intermediate steps, they jump in a controlled way into a much wider split-step position and land with a low center of gravity. Directly after landing, they return to the starting position before repeating the movement in a steady rhythm. The focus is on a stable landing, active footwork, and clean body control throughout the entire movement sequence.
Training Goal
This exercise improves the quality of the split step and trains the ability to move quickly and in a controlled way into a stable, wide starting position. In tennis, this landing position forms the basis for explosive changes of direction after the opponent’s contact. Players learn to lower their center of gravity in time and to start the first running movement efficiently from an athletic position.
Load Management
- Duration: approx. 8–12 minutes
- Volume: 3–5 rounds
- Load: 20–30 seconds per round
- Rest: 30–45 seconds
- Intensity: Medium to high
- Quality before speed: The movement rhythm stays constant without the technical execution suffering.
Coaching Keys
- Adopt a starting position about shoulder-width apart.
- Land much wider in the split step than in the starting stance.
- Actively lower the center of gravity.
- Land softly and in control on the balls of the feet.
- Bend the knees and hips slightly to build a stable position.
- Keep a steady movement rhythm throughout the entire exercise.
- The landing should immediately create readiness for an explosive first step.
Progressive Adaptation
- Level 1: Rhythmic jumping between the starting position and a wide split step.
- Level 2: After each landing, perform an explosive first step to the right or left.
- Level 3: Determine the running direction only after an acoustic or visual signal.
- Level 4: Combine the split step with tennis-specific movements, for example a shadow forehand, backhand, or volley start.
- Level 5: Integrate the exercise into short rallies or reaction drills so that the split step happens directly before a real game situation.
Possible Corrections
- Players straighten up completely after landing → Keep the athletic basic position until the next movement impulse.
- Players land too narrowly → Encourage a wider foot position in the split step.
- Upper body stays too upright → Lower the center of gravity more.
- Landing is stiff or loud → Bend the knees and ankles more actively and land softly.
- Movement rhythm is lost → Work more slowly at first and only then increase the pace.