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Module 1 · 3 Lessons
Athletic Stance & Ready Position
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Module 1, Athletic Stance & Ready Position
AI Image Prompt (DALL·E / Midjourney / Stable Diffusion)
"Realistic instructional coaching-manual photograph of a young African male tennis player in a perfect athletic ready position on a hard tennis court. Knees bent at 30 degrees, feet shoulder-width apart, weight balanced on the balls of the feet, racket held in front with both hands at waist height, slight forward lean from hips, eyes forward and alert. Clean neutral blue court background, bright even lighting, full-body visible, coaching textbook style. No text on image."
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Coach says: "Every rally begins before the ball is hit. Your ready position is your launch pad. Get this wrong and you are always a step behind. Get this right and every other movement becomes easier."
🎯 Module 1 Learning Objectives
- Hold a biomechanically correct athletic stance with zero tension in the wrong muscles
- Understand why knee bend depth determines your reaction speed
- Control racket height and grip pressure in the ready position
- Identify and fix the three most common stance errors made by developing players
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The Foundation, What Is an Athletic Position?
⏱ 8 min
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📹 Video Script
Coach Kazeem, standing at baseline in athletic position:
"Look at this position. Feet shoulder-width apart. Knees bent. Weight forward on the balls of my feet, not my heels. Racket out in front, both hands on it. This is where every point starts. I call this your home base. Every time you hit a shot, your goal is to get back here as fast as possible. Pro players return to this position hundreds of times in a single match. Now watch what happens when I straighten up, I'm flat-footed, slow, stiff. That extra half-second it takes me to react? That's the difference between winning and losing points. Let's build this position from the ground up."
📋 Key Checkpoints, Build from the Ground Up
- Feet: shoulder-width apart, toes pointing slightly outward (10-15°)
- Weight: balls of the feet, never the heels. Heels may slightly hover.
- Knees: bent 25-35°, pointing over the toes (not caving inward)
- Hips: slight forward tilt, butt pushes back slightly as if sitting on a tall stool
- Torso: upright, minimal forward lean from the waist (not hunching)
- Arms: elbows slightly bent, racket held at waist height in front of the body
- Grip: relaxed Continental or Eastern, light pressure (4/10 tension)
- Eyes: forward and soft-focused, not locked on one spot
🏷️ Coaching Cues
"Sit on a tall stool"
"Soft knees, not locked"
"Racket like a shield"
"Heels off the floor"
"Ready to pounce"
✅ Practice Checklist
Do This Before Lesson 1.2:
2
Racket Position & Grip Pressure in the Ready Stance
⏱ 7 min
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📋 Teaching Points
- Racket face should point roughly forward or slightly downward, never sideways
- Non-dominant hand supports the throat of the racket (for quick grip changes)
- Grip pressure: 4 out of 10. Gripping too tight causes forearm tension and slow swing
- Elbow position: bent at roughly 90°, loose and springy, not locked
🏋️ Drill, The Squeeze Test
Drill 1.2A · Grip Pressure Awareness
- Hold racket in ready position with a 10/10 death grip for 10 seconds
- Notice tension creeping into wrist, forearm, shoulder
- Slowly relax to 4/10, racket should feel like a bird: firm enough not to fly, gentle enough not to crush
- Repeat 5× until 4/10 pressure feels natural
3
Common Stance Mistakes & How to Fix Them
⏱ 6 min
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❌ Mistakes vs ✅ Fixes
❌ Mistake
Standing upright with straight legs, "flagpole stance". Impossible to move explosively.
✅ Fix
Pre-bend the knees 25-35° before every rally. Make it automatic.
❌ Mistake
Weight on heels. Causes backward lean and sluggish first step.
✅ Fix
Press toes and ball of foot into the court. Feel the grip through your shoe sole.
❌ Mistake
Racket dangling at the side. Extra time to bring it up before the swing.
✅ Fix
Racket stays up at waist height with non-dominant hand supporting the throat.
🏅 Module 1 Assessment
Film yourself in ready position. Send to your coach or post in the Community with the tag #FootworkModule1. Check: Can you go from ready stance to a sprint in under 0.3 seconds? That's the target.
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Module 2 · 3 Lessons
Split Step Timing
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Module 2, Split Step Timing
AI Image Prompt
"Realistic instructional coaching photograph of a young African male tennis player mid-air in a small split step on a hard tennis court. Both feet are off the ground (5-10 cm), legs spread shoulder-width, knees slightly bent, racket held in front, body upright and tense with anticipation. The moment is frozen at peak of the jump as if the opponent is about to make contact with the ball. Dynamic motion, clean court background, bright coaching-manual lighting. No text."
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Coach says: "The split step is the single most important footwork skill in tennis. Without it, you react. With it, you anticipate. Every professional player on the ATP and WTA tour does it on every single shot. Not sometimes, every time."
🎯 Module 2 Learning Objectives
- Understand the biomechanics of the split step and why timing is everything
- Synchronise the split step with the opponent's contact point
- Land from the split step in an explosive, coiled position ready to move
- Build the split step into an automatic habit during live rally situations
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What Is the Split Step & Why It Matters
⏱ 8 min
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📹 Video Script
Coach Kazeem, demonstrating at baseline:
"Watch a professional match, any match, any level, and count how many split steps the player does. You will lose count. The split step is a tiny two-footed hop that happens exactly as your opponent makes contact with the ball. Not before. Not after. Exactly at that moment. Why? Because when both feet land, your muscles, specifically your leg muscles, are pre-loaded. They're like a compressed spring. That pre-loading cuts your reaction time by up to 0.2 seconds. In tennis, that's enormous. Without the split step, you're always a step behind. With it, you always have a step in reserve."
⏱ The Timing Sequence
- Step 1: Opponent begins their swing preparation (backswing)
- Step 2: Begin rising onto toes, the "pre-hop" moment
- Step 3: At the moment of opponent's contact, you are in the air (both feet off ground)
- Step 4: Land with feet shoulder-width, knees bent, weight forward, ready to explode
🏷️ Coaching Cues
"Land as they hit"
"Small hop, big result"
"Bounce like a boxer"
"Up when they swing"
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Drilling the Split Step, Solo & Partner Drills
⏱ 10 min
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🏋️ Drills
Drill 2.2A · Wall Shadow Split Step
- Stand 3m from a wall in ready position
- Bounce lightly on balls of feet, then do a split step every 3 seconds
- Focus: land softly with weight forward, knees bent, ready to move left or right
- 3 sets × 30 seconds
Drill 2.2B · Partner Clap Drill
- Partner stands across the net and claps their hands together to simulate ball contact
- You split step exactly at the clap sound and move to a cone
- Progress: partner varies the timing, forces you to watch, not anticipate early
- 4 sets × 8 repetitions each direction
Drill 2.2C · Live Rally Split Step Count
- During a rally, a coach or partner counts how many split steps you complete
- Target: split step on every single opponent contact. Zero exceptions.
- Count your own splits and compare with observer's count
Module 2 Practice Checklist:
3
Common Split Step Errors & Timing Fixes
⏱ 6 min
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❌ Too Early
You land before opponent hits. Legs have relaxed by the time ball arrives, no pre-load.
✅ Fix
Watch the opponent's strings, not the ball. Split when you see them about to hit.
❌ Too Late
You're still in the air or just landing as ball crosses the net, zero reaction time gained.
✅ Fix
Begin the rise earlier. The hop should be small (5cm). Too big = too slow to land.
❌ Too Big
Jumping high. Takes too long to land, disrupts balance.
✅ Fix
Think "spread" not "jump". Width is more important than height.
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Module 3 · 3 Lessons
Lateral Movement & Recovery
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Module 3, Lateral Movement & Recovery
AI Image Prompt
"Realistic coaching-manual photograph of a young African male tennis player performing a lateral shuffle step to the right on a hard tennis court. Low posture, knees bent, racket held out in front with both hands, weight shifted to right foot, slight lean toward direction of movement. The opposite foot has just pushed off. Body stays low throughout, no bouncing upright. Clean court background, motion blur on feet to show movement, bright instructional lighting. No text."
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Coach says: "The shuffle step is your bread and butter. It keeps you balanced, low, and ready. Players who cross their feet laterally are gambling every rally. Players who shuffle own the baseline."
🎯 Module 3 Learning Objectives
- Execute the lateral shuffle step with correct low posture and foot sequencing
- Maintain racket position and eye focus while moving sideways
- Recover back to the centre mark after every shot using the correct footwork
- Avoid crossing feet on short lateral distances (shuffle vs. crossover decision-making)
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The Shuffle Step, Mechanics & Body Position
⏱ 8 min
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📋 Shuffle Step Sequence (Moving Right)
- Step 1: From ready position, right foot steps right (lead foot)
- Step 2: Left foot closes the gap (trail foot catches up)
- Step 3: Feet never cross, minimum gap always maintained
- Step 4: Repeat as many times as needed, staying low throughout
- Recovery: Reverse the sequence, lead with left foot back to centre
🏷️ Coaching Cues
"Stay low, don't rise"
"Lead and close"
"Feet never cross"
"Move like a crab"
"Racket stays up"
🏋️ Drill, Cone Lateral Shuffle
Drill 3.1A · 5-Cone Lateral Shuffle
- Set 5 cones 1m apart along the baseline
- Start at centre cone in ready position
- Shuffle to right cone, touch it with racket, shuffle back to centre
- Shuffle to left cone, touch, return to centre. Repeat.
- Stay low throughout, coach watches for any upright bounce
- 4 sets × 45 seconds. Rest 30 seconds between sets.
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When to Shuffle vs. When to Crossover Run
⏱ 7 min
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📋 Decision Rule
- Shuffle: ball is within 1-2 metres of your current position. Keeps hips square and ready.
- Crossover + sprint: ball is more than 2 metres away (wide ball). Cross the lead foot over, then sprint.
- Rule: Never shuffle to a wide ball, you will arrive late with no power.
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Recovery Back to Centre, The Automatic Habit
⏱ 6 min
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Coach Kazeem:
"Most players think about their shots. Champions think about their recovery. The moment your racket makes contact with the ball, your next thought should be: get back to centre. Not sometimes. Every time. Your recovery footwork is the same shuffle you use to move to the ball, just in reverse. Begin the recovery before the ball crosses the net, don't wait to see where your shot lands."
Module 3 Checklist:
4
Module 4 · 3 Lessons
Forward & Backward Movement
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Module 4, Forward & Backward Movement
AI Image Prompt
"Split-panel realistic instructional coaching photograph. Left panel: a young African male tennis player moving forward explosively toward the net for an approach shot on a hard court, low forward lean, racket back in preparation, right foot driving forward, dynamic aggressive posture. Right panel: same player backpedaling safely with crossover steps for an overhead lob, body turned sideways, racket up pointing at the incoming ball, moving backward while maintaining court vision. Clean court background, bright coaching-manual lighting. Label panels 'APPROACH' and 'OVERHEAD' in white text."
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Coach says: "Forward movement is aggression. Backward movement is survival. Master both and you control the depth of every rally."
🎯 Module 4 Learning Objectives
- Move forward into short balls with controlled acceleration and deceleration
- Execute the approach-shot split step at the service line transition zone
- Backpedal safely for lobs using a drop-step or crossover technique
- Never backpedal flat-footed, always stay on balls of feet moving backward
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Moving Forward, Approach Shot Footwork
⏱ 8 min
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📋 Forward Movement Sequence
- Read the short ball: Opponent's shot is landing inside the service line
- Explosive first step: Crossover step toward the net with outside foot
- Sprint to ball: Low body position, racket preparing early
- Decelerate: Small adjustment steps near the ball (don't arrive at full sprint)
- Hit: Strike with controlled weight transfer forward
- Continue to net: Follow the approach shot with a split step at the service line
Drill 4.1A · Approach Shot Feed
- Coach/partner feeds short ball inside service line
- Start at baseline. React from ready position. Sprint. Hit. Follow to net.
- Focus: arrive controlled, not at full speed, for the hit
- 3 sets × 10 balls each side (forehand + backhand)
2
Moving Backward, Lob & Overhead Recovery
⏱ 9 min
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📋 Backpedal Rule, Never Run Straight Back
- Drop step: First step backward is the outside foot stepping diagonally back
- Turn sideways: Body turns so you can see the ball over your shoulder
- Racket up: Point racket at the incoming ball immediately, tracks its arc
- Sprint: Run diagonally back and across to where ball will land
- Set up: Plant and strike, don't hit while still backpedaling
🏷️ Coaching Cues
"Turn and chase"
"Racket up, track the ball"
"Drop step first"
"Never run backwards blind"
Module 4 Checklist:
5
Module 5 · 3 Lessons
Directional First Step
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Module 5, Directional First Step
AI Image Prompt
"Realistic instructional coaching photograph of a young African male tennis player executing an explosive directional first step to his right side on a hard tennis court. The outside (right) leg is powerfully pushing off the court surface, visible push-off force through the shoe. The inside (left) foot has just left the ground in a large first stride. Body low, hips driving right, racket beginning to prepare for forehand. Dynamic explosive motion, side-on view, clean court background. Motion blur on feet to show power. No text."
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Coach says: "The first step is where points are won and lost. The difference between a clean winner and a missed shot is often 30 centimetres, and 30 centimetres is one good first step."
🎯 Module 5 Learning Objectives
- Push off the outside leg explosively on the first step in any direction
- Understand why the first step direction is determined before the split step landing
- Develop a "read and react" first step from live ball feeds
- Reduce average time to first step through targeted reaction training
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The Physics of the First Step, Push-Off Mechanics
⏱ 8 min
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Coach Kazeem:
"Here's something most players don't know: you don't start your first step with the foot closest to the ball. You start it by pushing off with the foot furthest from the ball, the outside foot. Think of it like a sprinter in starting blocks. They push off the back block, not the front one. Same principle. If the ball is coming to my right, I push off my left foot explosively and lunge my right foot in that direction. If I try to step with my right foot first without the push-off, I lose power and half a second of time."
📋 First Step Sequence (Ball to the Right)
- Split step landingfeet slightly wider than shoulder-width
- Read directionball is going right
- Push off left (outside) footexplosive lateral push into the court
- Lead with right footlarge first stride in direction of ball
- Continue with shuffle or sprint depending on distance
Drill 5.1A · Cone Reaction First Step
- Stand in ready position at baseline centre
- Coach points left or right, you explode with correct push-off foot
- Sprint to cone 3m away. Touch. Return.
- Measure first-step quickness: goal is under 0.5 seconds to first stride
- 5 sets × 6 reps each direction
Module 5 Checklist:
6
Module 6 · 3 Lessons
Open, Semi-Open & Neutral Stances
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Module 6, Open, Semi-Open & Neutral Stances
AI Image Prompt
"Realistic instructional coaching-manual photograph showing a young African male tennis player in three separate labeled positions on a hard tennis court. Left image labeled 'OPEN STANCE': player facing the net directly for a wide defensive forehand, both feet parallel to the baseline, hips rotating aggressively. Centre image labeled 'SEMI-OPEN': player at slight angle, front foot turned in at 45 degrees, rally forehand position. Right image labeled 'NEUTRAL/CLOSED': player fully sideways to net, front foot forward toward net post, classic attacking forehand stance. All three in one clean composite image, consistent bright coaching lighting, same player and court background."
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Coach says: "There is no single correct stance for every ball. The best players choose their stance based on where the ball is, where they are, and how much time they have. That's a skill. We're going to build it."
🎯 Module 6 Learning Objectives
- Identify when to use each of the three forehand stances based on ball position
- Execute each stance with correct hip rotation and weight transfer
- Understand how stance choice affects shot direction and spin potential
- Match the stance to the tactical situation automatically during rallies
1
The Three Stances, Mechanics & Decision Rules
⏱ 12 min
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🟡 Open Stance
When: Wide defensive ball, no time to set up.
Feet: Parallel to baseline.
Power comes from: Hip rotation and elastic energy from coiled legs.
Use for: Any ball pulling you wide, especially on the run.
🔵 Semi-Open Stance
When: Standard rally ball inside the baseline.
Feet: Front foot angled 45° toward net post.
Power comes from: Hip + shoulder rotation with partial weight transfer.
Use for: 70% of groundstrokes in a rally.
🟢 Neutral/Closed Stance
When: Short ball, you want to attack and move through the ball.
Feet: Front foot pointing toward net post, back foot parallel to baseline.
Power comes from: Full weight transfer, hip + shoulder rotation.
Use for: Approach shots, attack balls inside the baseline.
🏷️ Decision Cues
"Wide ball = open stance"
"Rally ball = semi-open"
"Short ball = neutral/attack"
"Match the ball, don't force the stance"
Module 6 Checklist:
7
Module 7 · 4 Lessons
Footwork Patterns for Each Shot
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Module 7, Footwork Patterns for Each Shot
AI Image Prompt
"Realistic instructional coaching composite photograph showing a young African male tennis player demonstrating four different shot-specific footwork patterns on a hard tennis court. Top-left labeled 'FOREHAND': outside leg loaded, coiled hip rotation, weight on back foot. Top-right labeled 'BACKHAND': pivot step on inside foot, shoulders turned sideways. Bottom-left labeled 'VOLLEY': step-through with opposite foot forward, compact punch position. Bottom-right labeled 'OVERHEAD': drop-step backward with racket raised. Same player, same bright clean court, consistent coaching-manual photography style. White label text on each panel."
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Coach says: "Every shot has its own footwork signature. When you learn these patterns by heart, you stop thinking about your feet during matches, and you start thinking about tactics."
🎯 Module 7 Learning Objectives
- Execute the correct foot loading sequence for the forehand groundstroke
- Nail the backhand pivot and shoulder turn as a single fluid movement
- Step through the volley with the correct foot on every contact
- Drop-step and set up correctly for the overhead smash
🎾 Forehand · Outside Leg Load
Split step → push off left foot → turn right hip back → load weight onto outside (right) leg → coil torso → swing and rotate hips forward through contact → finish with weight on left foot.
🎾 Backhand · Pivot Step
Split step → pivot on inside (right) foot → step left foot back and across → shoulders turn fully sideways to net → load back leg → swing and rotate → follow through, recover with crossover step.
🎾 Volley · Step Through
Split step at net → ball comes right → step left foot forward and across (opposite foot to hitting arm) → compact punch motion → weight transfers through the step → hold finish position.
🎾 Overhead · Drop Step
Detect lob → immediately drop right foot diagonally back → turn body sideways → raise racket and point at ball with non-hitting hand → sprint to position → plant and smash → recover to net.
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Shot Pattern Drilling, Shadow & Live
⏱ 15 min
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Drill 7.1A · Pattern Shadow Drill (No Ball)
- Coach calls "Forehand!" / "Backhand!" / "Volley!" / "Overhead!" randomly
- You execute the correct footwork pattern and finish position, no ball needed
- Focus on the first two steps of each pattern, those are most critical
- 5 minutes continuous, coach corrects in real time
Drill 7.1B · Live Ball Pattern Feed
- Coach feeds ball to specific spot and calls the shot before feeding
- You must hit using exactly the correct footwork pattern for that shot
- Coach watches feet, not the ball. Footwork errors = drill starts again.
- 10 reps each pattern
Module 7 Checklist:
8
Module 8 · 3 Lessons
Match-Play Movement & Conditioning
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Module 8, Match-Play Movement & Conditioning
AI Image Prompt
"Realistic instructional coaching overhead aerial-angle photograph showing a young African male tennis player running a figure-8 movement pattern around orange training cones placed on a hard tennis court baseline area. The player is mid-sprint, racket in hand, caught in dynamic movement between cones. Footstep marks or dotted arrows overlaid on the court surface trace the figure-8 path. Low angle looking slightly down, bright even sunlight, clean court surface, coaching-manual professional photography. Caption at bottom: 'Figure-8 Court Movement Drill'."
Replace this placeholder: add the generated image as <img src="images/mod8-figure8-drill.jpg" />
Coach says: "Footwork falls apart in the third set when your legs are tired. The players who move well in the third set trained their legs, not just their feet. Conditioning IS footwork training."
🎯 Module 8 Learning Objectives
- Combine all previous footwork skills into structured match-play movement patterns
- Execute the figure-8 court movement drill with correct posture and recovery
- Understand how tennis-specific fitness directly impacts footwork quality
- Build a 4-week footwork conditioning programme into your training schedule
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Figure-8 Court Movement Drill, Setup & Execution
⏱ 12 min
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📋 Drill Setup
- Place 4 cones: one at each corner of the service box (roughly 4m × 3m rectangle)
- Add one cone at the centre of each long side, 6 cones total
- Player starts at baseline centre cone
📋 Figure-8 Pattern
- Phase 1: Sprint forward-right to front-right cone → split step → touch cone
- Phase 2: Shuffle left across to front-left cone → touch
- Phase 3: Backpedal right and back to centre-right cone → touch
- Phase 4: Sprint forward-left to front-left cone (crossing the figure) → touch
- Phase 5: Shuffle right to front-right cone → touch
- Phase 6: Backpedal left and back to start. One full figure-8 complete.
Conditioning Protocol · Figure-8 Footwork Circuit
- Week 1: 4 rounds of figure-8, 45 sec rest between rounds. Focus: correct footwork pattern over speed.
- Week 2: 6 rounds, 30 sec rest. Add racket, shadow swing at each cone.
- Week 3: 8 rounds, 20 sec rest. Increase pace. Coach feeds ball at each cone, hit and continue.
- Week 4: 10 rounds. Timed. Target: maintain form from round 1 to round 10.
2
Match Movement Patterns, Baseline, Net & Transition
⏱ 10 min
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📋 Three Movement Zones
- Baseline zone (behind service line): Lateral shuffle dominates. Split step every shot. Recover to centre mark after every hit.
- Transition zone (inside the baseline): Mixed movement, shuffle to short balls, split step before approaching. Decide: stay or go to net?
- Net zone (inside service line): Short, explosive side-steps. Small split steps. Step-through volley footwork. Never stand still.
Drill 8.2A · Zone Match Play (3 zones, 30 min)
- Coach calls "baseline!", "transition!", or "net!"player adjusts position and footwork style
- Rally continues as player moves between zones based on ball depth
- Focus: footwork pattern changes automatically with position, no thinking
3
4-Week Footwork Mastery Programme
⏱ 8 min
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📅 Weekly Structure
- Day 1 (Mon): Modules 1-2 review + split step drill (20 min footwork only)
- Day 2 (Tue): Modules 3-4 drill session, cones + live ball feed
- Day 3 (Wed): Rest or light shadow swings
- Day 4 (Thu): Modules 5-6, first step + stance decision drill
- Day 5 (Fri): Module 7, shot pattern integration with live ball
- Day 6 (Sat): Module 8, figure-8 + full match play with footwork focus
- Day 7 (Sun): Film review + Module 8 conditioning circuit
🏅 Final Assessment · Footwork Mastery Benchmark
- Film a 10-minute rally session with a coach observing
- Coach grades: split step consistency, first-step direction, stance choice, recovery to centre
- Complete the figure-8 drill 10 rounds with maintained form
- Achieve a score of 8/10 or higher to earn your Footwork Mastery Certificate