Short balls can turn a steady rally into a chance to take control, but only if you reach them balanced and ready to hit. Tennis forward movement drills train the first step, approach footwork, and stopping power needed to attack the ball without rushing or falling off balance.
These drills work for beginners learning to move toward the net and experienced players who want to make better decisions on attackable shots. You’ll need a court, a partner or coach for some exercises, and a few minutes to warm up. Start slowly, then add pace as your footwork improves.
What Good Forward Movement Looks Like
Moving forward is not simply sprinting toward the net. You need to read the ball, push off quickly, make small adjustment steps, and arrive in a position where you can swing under control. After contact, stay ready to cover a volley or recover if your opponent gets the ball back.
- Split step: Make a small hop as your opponent hits. Land on the balls of your feet, ready to push in any direction.
- First step: React to the ball and drive forward from your outside leg. Avoid standing upright before you move.
- Adjustment steps: Use short steps as you get close to the ball. They help you judge distance and set up your swing.
- Braking and balance: Lower your center of gravity and use controlled steps to slow down before contact.
- Recovery: After the shot, move toward a useful position for the next ball instead of watching your shot.
On a short ball, your goal is usually to arrive early enough to choose a direction. If you charge in late and reach for the ball, your opponent can often pass you or force a weak reply.
Warm Up Before the Drills
Spend five to eight minutes getting warm before doing fast forward runs. Start with a light jog, then add side shuffles, gentle lunges, and a few split steps. Finish with controlled shadow swings while moving toward the service line. Warm muscles and gradual changes of direction help prepare you for harder work.
5 Tennis Forward Movement Drills
1. Split-Step and First-Step Reaction
This drill trains the moment that starts every forward movement. Stand near the baseline facing a partner, who stands across the net with a ball. As the partner makes a gentle underarm toss over the net, split-step and move forward to catch the ball after one bounce.
Return to the starting spot between repetitions. Do 8 to 10 catches, rest, and repeat for two or three rounds. Ask your partner to vary the direction slightly. Focus on reacting after the toss, not guessing early. Once you can move smoothly, catch the ball with your racket hand or shadow a forehand or backhand swing.
2. Baseline to Short-Ball Footwork
Start near the baseline in a ready position. A partner feeds a short ball into the service box. Split-step as the feed is hit, move forward, and hit the ball after the bounce. Aim deep through the middle of the court at first; control matters more than power.
Try six balls to the forehand side and six to the backhand side. Take small adjustment steps near the ball, and avoid reaching with a locked front leg. After contact, move forward toward the service line and get into a ready position. This adds the recovery habit you need in a real point.
3. Approach Shot and First Volley
Begin behind the baseline. Your partner feeds a short ball, and you move in to hit an approach shot. After the shot, continue forward under control. Your partner blocks or feeds a simple volley back, which you try to place deep or away from your partner.
Complete four to six sequences on each side, then take a short rest. Keep your approach shot balanced rather than trying to hit a winner from a difficult position. If your ball lands short or sits up for your partner, pause and reset the drill; the aim is to practise good movement and an attackable approach.
4. Cone Gate Acceleration and Braking
Place two cones about a racket-length apart near the service line to make a gate. Start at the baseline. On a partner’s signal, split-step, accelerate through the gate, then slow down with short steps and hold a balanced ready position for two seconds.
Do five runs, rest, and repeat twice. Change the gate’s position for a few repetitions so you approach from different angles. Keep the cones far enough apart that you can run through without squeezing or stepping on them. This is a footwork drill, so skip the ball until you can stop under control.
5. Forward Movement With a Direction Change
Stand near the baseline with a partner ready to feed. The partner sends a short ball to one side. Move forward to hit it, then respond to a second feed directed toward the opposite side of the service box. The second ball tests whether you can stay balanced and change direction after attacking.
Use a controlled pace and start with two feeds per sequence. Complete four to six sequences, rest, and repeat. If the second ball feels too difficult, make it a shadow movement first: hit the first ball, recover with quick steps, and move to the new spot without swinging.
How to Improve Without Rushing
Good footwork matters more than speed. If you are charging past the ball, arriving upright, or losing balance after contact, slow the feed down. Build the movement in stages: first practise the split step and first push, then add the approach shot, and finally add a volley or direction change.
Use these cues during practice:
- “Land, then go.” Time your split-step so you can push off as the ball’s direction becomes clear.
- “Small steps near the ball.” Long strides help you cover distance, but short steps help you set up.
- “Hit, then recover.” Move on after contact; don’t stay planted to admire the shot.
- “Choose the right ball.” Attack a short ball you can reach in balance. A deep, fast ball may call for patience instead.
For a simple practice plan, spend about 15 to 20 minutes on these drills once or twice a week. Take breaks between rounds, and stop if you feel sharp pain, dizziness, or unusual strain. On court, the aim is not to sprint forward on every ball. It is to recognize the right opportunity and reach it under control.
Frequently Asked Questions
How do I get faster at moving forward in tennis?
Practise the split step and first push, then build speed gradually. Short reaction drills can help you move sooner, while cone or short-ball drills teach you to slow down and stay balanced. Raw sprint speed matters less if you react late or overrun the ball.
Should I run or shuffle toward a short ball?
Use longer running steps to cover distance, then switch to shorter adjustment steps as you approach the ball. The exact footwork depends on the ball’s direction and your position. Keep your body balanced enough to make a controlled swing.
How many times a week should I do forward movement drills?
One or two focused sessions a week is a practical starting point for most recreational players. Keep the early rounds short and take breaks. If you already have demanding match or fitness sessions, reduce the extra work so you can recover.
What is the biggest mistake when attacking a short ball?
Rushing in without setting up. Players often reach the ball but arrive off balance, making it hard to control the shot or prepare for the next one. Use adjustment steps and aim for a reliable approach before trying to hit a winner.
Final Thoughts
Effective forward movement combines a well-timed split step, a decisive first push, careful adjustment steps, and a balanced finish. Practise these parts on their own, then join them in short-ball and approach-shot drills. When you can reach the ball under control and recover for what comes next, you’ll turn more short balls into real attacking chances.
