A good tennis athletic stance helps you move quickly without guessing where the ball will go. It keeps your body balanced, your feet ready to push off, and your racquet in position to respond. Whether you are waiting to return serve or preparing for your opponent’s next shot, a few small adjustments can make you quicker and more comfortable.
The stance is not a position you hold rigidly. It is a ready posture you can move out of in any direction. Tennis rules do not require players to use one particular stance, but understanding the rules around where you may stand—especially when serving—helps you use that posture legally.
What Is a Tennis Athletic Stance?
A tennis athletic stance is a balanced, slightly lowered position that lets you react to the ball. Your weight is forward and centered, your knees are bent, and your feet are far enough apart to push off in either direction. Your racquet stays in front of you, ready for the next shot.
Think of it as a starting point, not a pose. You should be able to take a quick first step without rocking backward or having to reset your feet. The stance is useful at the baseline, near the net, and when returning serve, though the exact shape changes with the situation.
How to Set Up Your Ready Position
- Set your feet about shoulder-width apart. A wider base can help you feel stable, but if your feet are too far apart, it becomes harder to move quickly.
- Bend your knees and hips slightly. Keep your chest lifted and your back comfortably straight. You should feel ready to push off, not crouched so low that movement feels slow.
- Keep your weight balanced. Stay on the balls of your feet with your heels light. Avoid leaning so far forward that you lose balance.
- Hold the racquet in front. Keep your hands relaxed and the racquet head around waist height. This gives you room to prepare for either a forehand or backhand.
- Look at your opponent and the ball. Watch the opponent’s contact point, then track the ball. Turning your attention away too early can delay your first move.
For a two-handed backhand, your non-dominant hand should already be on the racquet. With a one-handed backhand, keep the other hand near the throat of the racquet so you can guide it during your preparation.
Use a Split Step to Start Moving
The athletic stance works together with the split step. As your opponent is about to hit, make a small hop and land with your feet apart. The landing helps you push toward the ball once you read its direction. The hop should be light; a big jump can leave you in the air too long and delay your response.
Watch players such as Novak Djokovic and Carlos Alcaraz, and you will often see them time a split step around the opponent’s contact. The important lesson is not to copy the height of their movement. It is to stay balanced and time your landing so you can move either way.
Adjust Your Stance to the Situation
At the baseline
Use a balanced stance that lets you move diagonally forward, sideways, or back. If your opponent is hitting with pace, stay compact and avoid standing too upright. When you are pulled wide, recover toward a useful position and reset before the next shot.
When returning serve
Position yourself based on the server’s pace and likely angles. A deep, fast serve may call for a slightly wider, more stable base. Against a slower serve, you may stand closer and stay light enough to move forward. Keep your racquet ready rather than holding it low by your side.
At the net
Use a somewhat narrower, mobile stance so you can take a quick step or turn for a volley. Stay on your toes without bouncing constantly. If your opponent is about to hit, a small split step can help you react to a passing shot or lob.
What the Rules Say About Your Stance
Tennis rules do not prescribe a specific athletic stance. A receiver can stand anywhere on their side of the net, inside or outside the court, as long as they do not deliberately create a hindrance to the server. A player can also change their ready position between points.
Serving has a specific foot-placement rule. Before hitting the serve, the server must stand behind the baseline and within the imaginary extensions of the center mark and sideline for the chosen side of the court. The server must not touch the baseline or the court inside it with either foot before making contact with the ball. Doing so is a foot fault.
So, you may bend your knees, widen your feet, or stand farther back when serving, but your feet must remain in the legal serving area until you hit the ball. Your stance itself is a technique choice; your position at serve contact is governed by the rules.
Common Athletic-Stance Mistakes
- Standing too upright: This can make the first step slow. Bend your knees slightly while keeping your upper body relaxed.
- Sitting too low: A deep squat tires your legs and limits your ability to push off. Use only as much bend as you can hold comfortably.
- Leaning onto your heels: This makes forward movement difficult. Keep your weight centered with your heels light.
- Holding the racquet too low: You may lose time lifting it before the shot. Keep it in front and ready.
- Freezing between shots: The ready position should flow into movement. Use a small split step and adjust your feet as the rally develops.
Simple Drills to Improve Your Ready Position
Split-step and point drill: Have a partner point left or right just as you land from a small split step. Push off in that direction, then return to your ready position. Start slowly and focus on balance before adding speed.
Racquet-ready shadow drill: Without a ball, practice moving from the ready position into a forehand preparation, then a backhand preparation. Reset your feet and racquet between each movement. This builds the habit of returning to a useful position after every shot.
Serve-position check: Before serving, place your feet behind the baseline and check that neither foot touches it before contact. Practicing this routine can help prevent foot faults while letting you find a stance that feels stable.
Frequently Asked Questions
How wide should my feet be in a tennis athletic stance?
Start around shoulder-width apart. Adjust slightly for comfort and the situation, but avoid a stance so wide that it slows your first step.
Should I stay on my toes the whole time?
Keep your heels light, but do not bounce constantly or tense your calves. A relaxed, balanced position makes it easier to split-step and move.
Can the receiver stand outside the court?
Yes. The receiver may stand anywhere on their side of the net, including outside the court, provided they do not deliberately hinder the server.
Is there one correct stance for every tennis shot?
No. Your ready position changes with your location and the incoming shot. The basic goal is always the same: stay balanced, keep the racquet ready, and be able to move promptly.
Final Thoughts
A useful tennis athletic stance is relaxed, balanced, and ready to move—not a deep crouch or a rigid pose. Set your feet comfortably, keep your weight centered, and use a well-timed split step to start toward the ball. You are free to choose the stance that works for you, while remembering that serving feet must stay behind the baseline until contact. Practice the position during drills and between shots, and it will begin to feel natural in match play.
