Category: Tennis Tips
Published Date: Sep 10, 2006
Topic: Footwork - Part 3
By: Your Coach S.R

Most of the exercises for developing good foot work are categorised as Plyometric Exercises.

Daily skipping should form part of your exercise regime - how much and how long is very important and there are two categories to skip. The first one, the best suggested one, is 500 skipping and a break and continuing up to 2000 nos. The second exercise is to do minimum of 150 skipping in less than sixty seconds.

The next important exercise to form part of your movement exercises is Hexagonal Jump which has to be done for a minimum of three times.

Practice and use fast movement of both your foot - do not drag but lift up your foot. Do it for 20 seconds and three repetitions per day.

Stand on a platform of at least eight inches height and jump sideways. Then turn your body and run as fast as you can to a distance of 20 feet. Do this for a minimum of 10 times per side. You have to jump to your left side and then turn and run and the next ten times jump to your right side and turn run for ten times.

Your movement depends on conditioning and toning up the core muscles. When the word CORE is used for these muscle segments, you have to understand the importance of conditioning these muscles. The core muscles are Stomach, Calf and Hamstring muscles. Your coach knows and he will teach you how to strengthen them and how to stretch them. Every muscle requires two types of exercises - strengthening and stretching. Learn them and do them regularly.

Further exercises are being given for special and intensive training persons. The above exercises are for beginners and intermediate players. Do them for over two months to realize the improvement of your footwork.

Follow the track and give me your feedback for further lessons on this topic. The next lesson on further development of foot work is to follow.

Until Next Time, Have a Good Play!
Your Tennis Coach - S.Rajagopal