Most tennis players do not pay enough attention to developing good footwork. So, I thought I would dedicate this month's column this essential aspect of the game. Now as I write this, Roland Garros has just started, and clay is a most unique surface when it comes to footwork. Clay courts encourage "sliding" when it comes to hitting groundstrokes. However, the "slippery" nature of clay surfaces makes getting to the net a bit more difficult. So as I begin this month's column, I am aware that the advice I am putting forth this month may be a bit different for natural surfaces (clay or grass). Still much, if not most, tennis is played on hard courts. On hard courts, the "rules" that I identify are definitely applicable.
 
One thing about many tennisphiles is that they do not train specifically for footwork. This is clearly a deficiency that any serious competitor in our great game must remedy if she/he is to develop the speed, agility and endurance needed in today's modern game.
 
Before I get to specific drills and exercises, I need to clarify what proper footwork is. First, tennis is a game of primarily small steps. Granted, when one is running wide to get to a ball she or he may be running at full stride. However, this is the exception... not the rule. Actually, tennis is a game of short sprints, and frequently quick changes in direction. It requires the ability to move from side to side and forward/back with equal proficiency.
 
When footwork is well developed, the player moves with quiet feet. With exception of an occasional sneaker squeak, you should not be able to hear your feet as you move. Players with poor footwork make lots of noise with their feet as they move around the court. Whenever I notice that my opponent has "loud" feet, I make certain that I run him as much as is possible.
 
Why? I know that sooner or later his poor footwork will force him to lose form and make errors.
 
Regrettably, many tennis players think that the only kind of footwork training that is necessary is distance running. Every other day, they will run two, three, or even five miles in the hope that this will make them faster and more agile in their movement on the court. Unfortunately, they never really achieve either goal.
 
Good footwork training involves a variety of exercises and movement drills. Most of these should replicate the movement on a tennis court... short sprints. Some of these should develop speed, some should develop strength and others should develop endurance. Distance running usually develops only the latter of these three.
 
If you are serious about improving your tennis game, I assure you that a six-month commitment to these drills and exercises will make a marked difference. If you are in the heart of your competitive schedule, you can weave these drills into your overall training regimen and cease these drills a few days before you actually compete. In this way, you won't be too fatigued when it is time for important or tournament matches. Still, you need to practice footwork deliberately, regularly and consciously! The idea is to train so well that you never have to think about your footwork during a match. The last thing you want to do in a competitive match is to take your mind off the ball and the opponent. So, you need to make good footwork second nature. Before you begin these drills and exercises, you want to make certain that your physician approves. This is a good idea whenever beginning any new exercise regimen.
 
There is one set of sprints, which I have labeled as "Saddlebrooks" because I learned these when training at the famous resort/academy some years back. My college players dread these sprints because they demand so much of the body in such a short span of time (just as tennis can). It is best to begin these sprints at 3/4 pace and to attempt only one complete "Saddlebrook" set per day. As you become stronger, and more important, as your "wind" capacity increases, you can move to two or three per day. Never exceed three Saddlebrooks per day! In addition, I recommend running these sprints every other day rather than every day.
 
You can run these sprints on tennis courts, in a gym or on a large field. If you are running on tennis courts, you want to run the equivalent of 2 1/2 court widths for each sprint. I usually begin at the center service line on one court and then run until I reach the far sideline of a court that is two courts away from the starting point (thus, 2 1/2 court widths). If I am running in a gym, I run the entire length of the basketball gymnasium for each sprint. If I am running on a field, I try to run approximately 35 yards for each sprint. You can vary the distance of the sprints to suit your conditioning level.
 
A "Saddlebrook" consists of 10 sprints with a jog back to the starting point in between each sprint.
 
The idea is to never stop running or jogging. Do not walk back to the starting point in between sprints unless this is absolutely necessary. The ten sprints should be run in the following order:

1. Sprint from the starting point to the end point at full pace. Then without stopping turn around and jog back to the starting point... make certain you jog... do not run.


2. Repeat step 1 with another full pace, straight ahead sprint... jog back.


3. Now "sprint" using a side step. Using quick-paced sidesteps, "run" to the end point at full speed. Do not use crossover steps. Rather bring the feet together as you move sideways... jog back. Football players who play the line frequently practice this type of movement. Try to keep your body low in a somewhat crouched position as you do these sidesteps.


4. Repeat step 3 but this time turn around before you begin your side steps. Because you have turned your body around (if you were facing North in step 3, you are now facing South in step four) you will in effect be "sprinting" in the opposite direction... jog back.


5. Now, you sprint backwards making certain to stay on your toes and to pump your arms as you move. Be careful that your path is clear of any debris before you run this backwards sprint as you will not be looking in the direction that you are moving. Pay attention to when you have passed the end point. Stop. Then, jog back.


6. Repeat step 1 with a full out, forward running sprint... jog back.


7. Now we will do a sideways sprint as in step 3, but this time we will use crossover steps. A crossover step is when one foot moves in front of the other as you move sideways. Frequently in tennis we need to use a crossover step when we recover quickly from being pulled wide by an opponent's shot. Don' t be afraid to really try to move fast as you do this sprint... jog back.


8. As was the case in step 4, we want to move sideways, but in the opposite direction. To achieve this, simply turn around and do the crossover step . As was the case in step 4, because you have turned around, you are effectively moving in the opposite direction... jog back.


9. Repeat step 5... jog back.


10. Repeat step 1... jog back.

1. Riding a bicycle or stationary cycle for 1/2 hour. (Back in the day, Ivan Lendl used to use the exercise bike as a primary conditioning and leg exercise). Try to pedal at a fairly fast pace.


2. Doing leg lunges (about 10 for each leg constitutes a set)... three or four sets. A leg lunge is very similar to a leg squat except that one foot is about 4 or 5 feet in front of the other, as you lower your body. As you lower your body downward, you should feel the tension in the top of your thighs (quadriceps).


3. Using a stair stepping machine or running up stairs in a football/sports stadium. 20 minutes on a stair stepping machine (at a medium level of difficulty) should provide a good workout. Running stadium stairs is good, too. The number of stairs in the stadium will determine how many of these upward sprints you run. If you run stairs in a stadium, you have the added advantage of being able to run down the stairs. I don't recommend doing either of these activities if you have bad knees.

1. MONDAY: I run two miles on a cinder track. I follow this with approximately 1 to 2 hours of tennis.


2. TUESDAY: I begin my exercise day by playing 1 to 2 hours of tennis. Then, I run 1 or 2 Saddlebrooks. I end the day with leg lunges... approximately 3 to 5 sets of 10 for each leg.


3. WEDNESDAY: I jump rope for two sets (three minutes each set). Remember, I do not actually use a rope... you don't need to either. I play tennis for only 1 hour (I limit myself to no more than this 1 hour). I end the exercise day by biking or using a stepping machine for 20 to 30 minutes. With my knees, I don't use the stair machine all that often.


4. THURSDAY: I run 2 miles on a cinder track. I follow this with 1 to 2 hours of tennis. I end the exercise day with three sets of leg lunges (10 lunges for each leg in a set).


5. FRIDAY: I begin my exercise day with jumping rope (one, three-minute set); I play tennis for no more than one hour. I, then, run 2 Saddlebrooks.


6. SATURDAY: I begin my exercise day with 1 or 2 Saddlebrooks. I play tennis for 2 hours. I follow this with leg lunges. If time permits, I bike for 10 to 20 minutes... assuming my body is not aching.


7. SUNDAY: No exercise of any kind!