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Exercise 7.26 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.
Stand at the first square with your weight toward the balls of the feet and your gaze down at the ladder.
Jump forward over a rung into the next square, then step back into the preceding square. Repeat the forward-over and backward-step pattern as you progress along the ladder.
The clip shows the forward and backward foot pattern without a racquet. That matches variation I in the tennis book; variation II adds a racquet.
Equipment: Speed ladder
Book Difficulty Level: 1 — Introductory
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 7.26.
