Under the umbrella term of footwork, footspeed and coordination plays a vital role in getting players to the ball faster and allowing them to get better balance and positioning to maintain form and technique.

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Footspeed refers to how fast one can move their legs/feet on the court

Coordination refers to how quick the neuromuscular system (nervous system and muscles) can respond to allow one to move faster

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The better the communication between our muscles/moving parts and central nervous system, the more responsive we can be, leading to faster footspeed and better accuracy of footwork. With this 2 aspects working together there is no doubt you will be in the right position most of the time when hitting the ball.

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When doing the drills. players shoud focus on:

• Moving as quickly as possible to the extent without losing balance

• Have time intervals or a number of sets, followed by rest. For example: you could do 15 reps and 10 seconds rest for each exercise with 2 sets

• Hold good posture in the athletic position when moving

• Best effort and intensity

• If its difficult to coordinate, start slow and slowly pick up speed

 

Tips for Jump Rope drills at the end of video

• Staying light and on the balls of your feet

• Get a rhythm

• Use your wrists in a circular motion instead of Arms/Shoulders

• Correct rope length

• Hands around waistline

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