Footwork Basics: Tennis technique, drills and fixes

Footwork gets you to the ball in balance and at the right distance, then gets you back for the next one. The basic cycle is: split step, first step, big steps to close the gap, small adjustment steps to set up, hit, then recover toward the middle. The app reads your footwork and body movement from the camera, not where the ball is.

Split and first step

Split step as your opponent hits. Hop lightly so you land on the balls of your feet just after their contact, feet a bit wider than your shoulders.

light and loaded, ready to go either way.

Pivot your feet toward the ball so your hips and shoulders turn with them, then push off your outside foot. The first two steps matter most.

the outside leg pushes you out of the split.

Cover the ground

Use big steps to close the gap. Run for balls that are far away, and mix in crossovers and side steps as needed. Keep your head and eyes toward the court, not turned away from it.

long, quick strides while the ball is still far off.

Adjustment steps

As you get close, switch to small adjustment steps. Take as many as you need, forward, back, sideways or diagonally, until the ball is at a comfortable distance and you are balanced.

short, quick steps dialing in your spacing.

Pick your stance from the time you have. With plenty of time, step into a side-on (closed) stance. When you are rushed or on the run, hit from an open stance with your outside leg loaded.

settled and balanced as you start the swing.

For low balls, bend your knees to get down to the ball instead of bending at the waist.

Recover

After the shot, push off your outside leg and head back toward the middle area of the court.

hit, then go. No admiring the shot.

Recover mostly with side steps, facing the net. If you were pulled wide, use one crossover step to get going, then switch to side steps so you are set to split step again as your opponent hits.

chest to the net, feet moving under you.

Feel it

Big steps early, small steps late. You arrive with time to set your feet, swing in balance, and are already moving back as the ball leaves your racket. If your shoulders pop up at contact, you hop to make room, or your weight falls the wrong way after the hit, your spacing was off and you needed more small steps.

Fix-its

Cramped or reaching at contact (shoulders lift, you hop to make room) Stop taking big steps sooner and add more small adjustment steps before you swing. Move diagonally in or out to find your contact point.
Slow first step Split as your opponent hits, land on the balls of your feet, pivot toward the ball and push off the outside foot.
Watching your shot instead of recovering Make the push back off your outside leg part of the stroke. Hit, then recover toward the middle every time.
Turning your back and sprinting back to the middle Recover with side steps facing the net. If you are far out wide, one crossover step, then side steps.
Bending at the waist to reach low balls Bend your knees to lower yourself and keep your upper body tall.

Drill

Warm up first (easy jog, side steps, a few gentle hops). Stop if a knee or ankle hurts.
Shuffle catch: with a partner, face each other in the doubles alley and side step from the net toward the baseline, tossing a ball back and forth. Jog back and repeat.
Shadow footwork: from the middle of the baseline, split step, pivot, take big steps toward one side, small adjustment steps, shadow swing, then recover with side steps. Alternate sides.
Fan drill: stand in the middle of the baseline with five cones around you. Run a ball to each cone in turn, returning to the baseline in between, head facing the net. Time it and try to beat your score.
Film from behind or the side and check: a split step, small steps before the swing, and recovery side steps after it.

Sources

Last checked 2026-10-25.