Footwork

Weekly Footwork Training Program

Take your movement to the next level with structured tennis-specific training for faster feet, sharper recovery, better balance and more efficient court positioning.

Download Weekly PDF

Download the full weekly plan before starting.

Program Length

6 Weeks

Lessons

18 Videos

Daily Commitment

30 mins

Suitable for

Everyone

What You'll Learn

Master Grounded Footwork

Learn pivots, setup patterns and movement fundamentals.

Develop One-Leg Stability

Improve balance, control and explosive movement.

Improve Hip-Driven Movement

Generate faster, more efficient court coverage.

Build Transfer & Power Mechanics

Learn advanced weight transfer and power generation.

Enhance Net Play Footwork

Improve approaches, volleys and overhead movement.

Dominate Return Positioning

React faster and recover more effectively on returns.

6-Week Progressive Footwork Program

HOW TO USE THIS PROGRAM

Each week introduces three new lessons. Between each lesson, complete a 25-minute reinforcement session designed to consolidate the Contact Moves already learned before progressing to the next lesson. At the end of each week, complete one optional 30-minute consolidation session to connect the week’s work with movements from previous weeks.

For each new lesson, complete the following 30-minute routine:

Watch the Shadow Routine twice in the CoachLife Shadow Tennis section — 5 minutes
Shadow each allocated Contact Move 8 times — 10 minutes
Shadow the Combination Routine 3 times — 5 minutes
Complete the Feed Routine using hand-fed balls or a hit feed over the net — 10 minutes

Each new lesson takes approximately 30 minutes, each reinforcement session takes 25 minutes, and the optional weekly consolidation session takes 30 minutes.

DOWNLOAD THE WEEKLY PDF BELOW