Footwork drills · Patterns · Beginner · ~3 min
Shadow footwork with strokes
Movement plus a full shadow stroke at each corner, so footwork and racket preparation are learned together.
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Prescription4 × 20 s · rest 40 s
EquipmentRacket
ImpactModerate
FormatSolo
Starting position
Base, ready position, racket in hand.
Movement sequence
- Choose a pattern (e.g. front–back or four corners).
- At each corner, prepare the racket early and shadow the stroke you would play.
- Recover to base with a split step.
- Keep a rally rhythm: not too fast to stay correct.
Recovery
Base every time.
Technique cues
- Racket up early
- Finish the stroke, then recover
Common mistakes
- Lazy half-swings
- Racket down while moving
Easier
Two corners only.
Harder
Random called corners, or rally-length intervals.
Safety
- Clear space for the racket swing.
- Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.