Footwork patterns · Beginner

Footwork patterns – Beginner

Ready position, split step, chasse, front and rear corners, then four-corner.

Warm-up

1. Dynamic warm-up flow — 5 min
2. Leg swings — 10 reps each side
3. Split step — 2 × 15 s · 40 s rest

Footwork

1. Ready position — 2 × 6 reps · 25 s rest
2. Chasse step — 3 × 15 s · 40 s rest
3. Front–back movement (centre line) — 3 × 10 s · 40 s rest
4. Forehand front-court lunge — 2 × 5 reps · 55 s rest
5. Backhand front-court lunge — 2 × 5 reps · 55 s rest
6. Rear forehand corner movement — 2 × 5 reps · 55 s rest
7. Four-corner footwork — 3 × 20 s · 55 s rest

Cool-down

1. Calf stretch — 30 s each side
2. Hip-flexor stretch — 30 s each side
3. Slow breathing reset — 2 min

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