Baseline-to-Net Movement Drill

This warm-up exercise prepares players for practice or matches by incorporating dynamic movements from the baseline to the net and back. Players perform coordinated movements with a partner, focusing on controlled footwork, balance, and body activation. The activity can also be used as a cool-down to reinforce quality movement patterns without intensity.

Setup

• Players pair up across the baseline
• Each pair faces each other

Rules & Objectives

• All players move forward from the baseline to the net simultaneously
• At the net, partners high-five, then turn and return to the baseline
• Each trip uses a specific movement pattern:
• Forward jog
• Side steps
• Crossover steps
• Backpedal
• Bunny hops
• Arm circles (forward/backward)
• Continue repeating with different movements each time
• Variation: Assign a player to choose the movement for the group

Repetition

• Run for 5–10 minutes before practice or matches
• Use slower, controlled pace for cool-down
• Rotate movement types frequently to engage different muscle groups

Coaching Points

• Warms up major muscle groups and joints
• Reinforces controlled, quality movements
• Prepares body for lateral, forward, and backward tennis-specific movement
• Can double as a low-intensity cool-down activity

Drill Tutorial