I wrote out this short simple footwork session for a few of my students, but realized it may be helpful to others as well. I encourage you to try it and let me know how it goes!
First off, why footwork?
Footwork is a few different things, but in large part it is a skill. Something that needs practiced and perfected. There is a physical and fitness element to it, as in all sports, but it is foremost a skill. The timing, rhythm, foot position, hip position etc are all critically important.
Whenever you do footwork you should give yourself specific skills to work on. For me during my footwork today I was working on the timing and push off my left foot. Watching my hip position and the timing of bringing my racket foot in towards the split step.
Warm Up – 2 rounds
10/side low lunge with reach
25 low squats
50 jumping jacks
Footwork 30 seconds rest between each set 20 sets of 20 corners
5 sets of 20 front 4 defense corners
5 sets of 20 late back court to late front court
5 sets 20 2 corner defense
5 sets of 20 defense and back court
3 rounds fitness
10/side bird dogs
10/side banded fire hydrant
50 skipping rope or pogo hops
10/side lateral lunges
Core 3 rounds
15 hollow rocks
25 Russian twists
20 plank shoulder touches
20 superman planks
You may notice that all the footwork for this session is defense position footwork. That was done on purpose as the goal was timing the push and finding that hip position in defense. I did my session in the grass. But you can do it in your garage, basement, living room, driveway, anywhere you can find space!
Don’t forget to stay low and push with the non racket foot, don’t pull with the racket foot!
If you have questions please comment below. Or tell me how your training is going during this period of physical isolation!
Onward and upward