This week’s training exercise comes from the Netflix docuseries “Break Point.” Magda Linette is seen performing a footwork drill in Episode 1, Season 2 of the show. She was using it as a muscle activation exercise before her match against Aryna Sabalenka at the Australian Open. “Fast Feet” is another example of a great drill that any tennis player can do to improve their on-court agility.
The “Fast Feet” drill is a high-intensity exercise that improves agility, speed, and coordination. It is particularly good for developing quick foot movements that support rapid changes in direction that are essential in high-performance tennis. “Fast Feet” also enhances balance and stability. That directly translates to the body control required to hit shots with both power and accuracy.
The “Fast Feet” drill that Magda Linette is seen performing is a variation I call “Up and Back.” It is executed by quickly tapping the toes of each foot in an alternating forward and backward pattern as if stepping across an imaginary line. The movement is light and quick and is typically done for short bursts. It is perfect fodder for High-Intensity Interval Training (HIIT).
In the movie “Battle of the Sexes,” Emma Stone, portraying tennis legend Billie Jean King, performs the “Fast Feet Up and Back” drill during a montage that creates a sense of BJK’s singular focus and personal sacrifices leading into the match against Bobby Riggs. This move also pops up with great regularity in tennis training social media posts from some of the sport’s top professional players.
The “Fast Feet/Up and Back” drill is a must-add to your training routine. It’s simple to perform, requires no special equipment, and develops essential on-court functional footwork patterns required to play at your very best level in the sport. Why wouldn’t everyone embrace this move?
