Footwork drills · Midcourt · Advanced · ~3 min
Lateral jump-out & landing
An attacking sideways jump to intercept drives and clears in midcourt, landing on the outside leg and pushing back.
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Prescription3 × 6 reps · rest 1 min
EquipmentNo equipment
ImpactHigh
FormatSolo
Starting position
Ready position at base.
Movement sequence
- Split step and a quick chasse toward the side.
- Jump sideways off the inside leg, racket up.
- Shadow the intercept at full stretch.
- Land on the outside leg, absorbing with hip and knee, then push back to base.
Recovery
Single push back off the landing leg.
Technique cues
- Racket up before the jump
- Land soft, push back
Common mistakes
- Landing with a straight leg
- Knee caving on landing
Easier
Midcourt lunge & recovery (no jump).
Harder
Feeder flat clears to intercept.
Safety
- High impact: only after Lateral bound and landing work is solid.
- Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.