The Jensen Zone: Footwork as the Foundation to an Explosive Game

I am often asked “What is the very best way to improve in the sport of tennis?”

There are many aspects of a growing and developing game. The ability to be consistent is always essential. The work done on your shot placement can give your game a boost, as well as adding some pop to your game with added swing speed.

One area where you can become a better tennis player that I have found throughout my tennis career was how to become a quicker tennis player. Even in the doubles game, quick movements in all directions can be a massive difference maker. In the singles game, the points are longer and there is more court coverage required. The footwork in both singles and doubles can make all the difference in reaching the next level of your tennis potential.

Whenever I felt my game was in a slump, I would map out a footwork routine that would give me more of an explosive first step. Tennis is a series of sprints over a long period of time.

I would first go to work on the jump rope. This simple old school approach builds the calf muscles and revs up footwork. I used the jump rope in 30 second intervals. These can be longer or shorter to fit your starting point, but 30 seconds jumping rope, followed by 30 seconds of rest for 15 minutes, is a solid place to start speed training. Increase the time to one minute of jumping with 30 seconds of rest as you progress. When I was playing, I would go for 30 minutes with this approach and track my progress.

I would also run the stairs for another explosive first-step footwork drill. Be careful not to overdue this, because the constant pounding running stairs entails can be tough on the joints. My stair routine was based on fast bursts of speed up the stairs, and then walk down. I focused my speed work on intensity and not the longevity of the workout.

Finally, there is nothing better than running the lines on the tennis court. The court is perfect to construct a number of speed routines that fit the distance you will need to chase down a running backhand or a quick volley. From side to side, all the way to up and back for overheads, running the lines of a tennis court can give you that next step towards success.

Even if your footwork drills last only 15 minutes, I promise you will see immediate results. To get some really good hints on how to improve your speed, go online and find an approach that works best for you. These days, there is great advice online and even speed camps to attend to improve your athletic ability.

I hope your next step on the tennis court is a fast one!