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Split-step reaction drill
CourtDrillDifficulty ★CourtTennisReaction
6 MET
≈ 75 kcal per 10 min at 75 kg
How to do it
- Bounce on the balls of your feet at the baseline.
- A partner (or a timer app) calls a direction; split-step, then explode two steps that way and recover.
Coaching cues
- Split as the ball is struck
- First step is the biggest
Common mistakes
- Flat-footed
Muscles worked
- Calves
- Quads
- Heart & lungs
- Core
Primary: Calves, Quads · Secondary: Heart & lungs, Core
Equipment
Court