Warm-up · Level 1
Side shuffle
Short side steps in an athletic stance, from side to side (2–3 m).
- Suggested dose
- 2 × 20 s · 20s rest
- Equipment
- No equipment
- Works
- Adductors, Abductors, Glutes, Calves
- Pattern
- Footwork, Lateral
How to do it
- Ready position: feet slightly wider than shoulders, knees bent.
- Push off the trailing foot and move sideways without crossing your feet.
- Cover 2–3 m, brake with the outside leg and come back.
Key points
- Hips low and steady
- Feet never fully come together
Common mistakes
- Bobbing the hips up and down
- Crossing your feet
Why it helps your tennis
It’s the most used movement at the baseline.
Source: Complete Conditioning for Tennis, ch. 6