Tennis · Warm-up · Fitness & agility · Footwork

Dynamic warm-up with movement

Lines of tennis movements from baseline to net and back, finishing with split-step reactions.

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Time
10 min
Players
1–8
Age
U11+
Area
Full court
Equipment
rackets4 balls

Setup

  1. Players spread along one baseline, a racket each, facing the net.
  2. Coach stands across the net to call the reactions.

How it runs

  1. Jog to the net and back, then high knees and heel flicks.
  2. Side-step to the net facing the left side, back facing the right side.
  3. Carioca to the net and back.
  4. Walking lunges to the net with a trunk turn over the front leg.
  5. Shadow swings walking forward: 5 forehands, 5 backhands, 5 volleys, 5 serves.
  6. Finish at the service line: split-step on the coach's racket tap and sprint to the side the coach points to.

Coaching points

  • Build from easy to quick over the 10 minutes.
  • Stay on the balls of the feet; quiet, light steps.
  • Shadow swings at full shape but half speed.
  • Split-step lands as the coach's racket moves, not after.

Common mistakes

  • Rushing the lunges and twisting the knee in.
  • Crossing the feet on the side-steps.
  • Static stretching in place of moving.

Say it: “Light feet, build it up.”

Make it harder

  • Coach points twice: sprint, split, then change direction.
  • Add a ball toss and catch after each reaction.

Make it easier

  • Walk the movements the first time through.
  • Halve the distance: baseline to service line.

Reviewed by the Sportdify coaching team.