Warm-up · Level 1
Split-step and bounces
Ankle bounces chained with a split-step and a first step to the side.
- Suggested dose
- 2 × 20 s · 20s rest
- Equipment
- No equipment
- Works
- Calves, Quadriceps
- Pattern
- Footwork, Plyometrics, Reaction
How to do it
- Light bounces on the balls of your feet.
- Every 3–4 bounces, do a split-step (land wide and bent).
- Take an explosive first step to one side and come back.
Key points
- Land wide and balanced
- Eyes forward, as if reading your opponent
Common mistakes
- Split-step too high or too late
Why it helps your tennis
Activates the move that starts all footwork.