Carioca I For Tennis

Exercise 7.46 in the Stride Length & Frequency section of Chapter 7 of Advanced Concepts of Strength & Conditioning for Tennis. Watch the footwork before reviewing the coaching cues below.

Exercise Video

Starting Position

Stand sideways at the ladder with the feet in consecutive squares and the gaze down toward the feet.

How To Perform The Exercise

Alternate a cross-behind step with a cross-in-front step as you travel laterally along the ladder. Keep the weight light over the balls of the feet.

Book Setup And Video Note

The alternating front and back cross-over appears without a racquet; in the tennis book this is Carioca I, despite the II label on the source material.

Equipment: Speed ladder
Book Difficulty Level: 1 — Introductory

Progressions And Related Exercises

Browse Stride Length & Frequency exercises or explore tennis workouts for a complete training session.

For the canonical sequence and progression, consult Advanced Concepts of Strength & Conditioning for Tennis, exercise 7.46.