footwork 9killerfootworkdr
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- FREE REPORT -
By PAUL GOLD
Zayne Publishing, LLC
9 KILLER FOOTWORK
DRILLS FOR
MODERN TENNIS
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Abu! !he au!hr
Paul Gl$
Paul Gold is widely considered one of the web’s lea$ing !ennis
!raining %nsul!an!s.
Paul has been coaching and training tennis players of all levels
(beginner to Pro) since 1995 and is still actively doing so today.
As well as being a icensed awn !ennis Association (!A) evel " coach
he has a #asters degree in $port $ciences as well as being a certified
Perfor%ance &nhance%ent $pecialist (P&$) through the 'ational
Acade%y of $ports #edicine ('A$#) and is also a $peed Agility
uicness ($A) trainer.
*hen he’s not woring+ Paul can be found spending ti%e with his fa%ily+
playing so%e for% of sport esp. football (soccer)+ in the gy% or out on
the tennis courts playing a couple of sets such is his love for the ga%e.
&u %an als %he%# hi' u! a!(
""")!ennis-!raining-%en!ral)%'
""")!ennis%en!ral)!*
, "-- Paul Gold / All 0ights 0eserved www.footwortennis.co%
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NOTICE: You DO Have the Right
to Reprint or Resell this Report!
2ou Also #A2 Give Away+
$ell or $hare the 3ontent 4erein
, 3opyright "-- Paul Gold
ALL R+GT REER.ED) 2ou %ay sell or give away this report as long as it is not altered in
any way+ falsely %isrepresented or distributed in any illegal or i%%oral %anner.
D+CLA+/ER A0D1OR LEGAL 0OT+CE(
!he infor%ation presented herein represents the view of the author as of the date of
publication. ecause of the rate with which conditions change+ the author reserves the right to
alter and update his opinion based on the new conditions. !he report is for infor%ational
purposes only. *hile every atte%pt has been %ade to verify the infor%ation provided in this
report+ neither the author nor his affiliates6partners assu%e any responsibility for errors+
inaccuracies or o%issions. Any slights of people or organi7ations are unintentional. 8f advice
concerning legal or related %atters is needed+ the services of a fully ualified professional
should be sought. Any reference to any person or business whether living or dead is purely
coincidental.
, "-- Paul Gold / All 0ights 0eserved www.footwortennis.co%
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+0TRODUCT+O0 2 Be3re ging 3ur!her PR+0T T+ OUT4
”Better footwor was the e to " tennis longevit” # $n%re
$gassi
&If our footwor is poor then it %oesn't "atter how goo% our
stroes are ou will never (e in a goo% position to hit the"” #
Ivan )en%l*
Do you need a better endorse%ent than that:
8f two of the all;ti%e greats tell you how i%portant so%ething is you
had better stand up and tae notice<
!hin about your own ga%e for a %inute+ how %any ti%es have you
%issed shots when you were =ust in the wrong position or too la7y to
%ove for a ball that was co%ing at you:
&Ba% footwor hurts our ti"ing+ our (alan,e+ our power
an% our ,onsisten,” - Bra% .il(ert (coach to World No1’s Agassi
& Roddic!
+s it %e or is there a pattern e%erging:
, "-- Paul Gold / All 0ights 0eserved www.footwortennis.co%
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/OOT0OR1 2 THE $BC's
8%proving your footwor gives you all the essential co%ponents for
great tennis / a bit lie learning the alphabet gives you the foundation
to read > write.
• A gility / better agility ? %ove%ent around the court at speed
whilst retaining control.
• B alance / better balance on the court ? better and %ore
powerful shots.
• C oordination / better coordination ? %aing all inds of shots
fro% all inds of positions.
*ith all the evidence 8 have given you+ 8 a% still surprised that so
%any people don’t practise. !hey =ust don’t see it as i%portant as
practising forehands and bachands / T+ + /AD0E4
8n general people fall into " ca%ps when it co%es to their footwor
and e@cuses<
, "-- Paul Gold / All 0ights 0eserved www.footwortennis.co%
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Ca%p 1 ; those that see% to now that footwor is i%portant+ but
don’t do anything about it<
Ca%p " ; those that say they want to do so%ething then say they
don’t now where to start<
5ell now you have no e@cuses+ you can see how i%portant so%e of
the biggest na%es in the ga%e thin it is and below you will find so%e
essential drills to get you on your way.
8f you never progressed to practising any other footwor drills and =ust
perfected these drills+ you would be doing %ore than %ost other
players and see a %assive i%prove%ent in your %ove%ent and %ore
i%portantly in &OUR GA/E4
LET6 BEG+04
, "-- Paul Gold / All 0ights 0eserved www.footwortennis.co%
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DRI))3
8 have divided the% into types
• adder
• ot
• o@
• 3ourt rills
)$DDER DRI))3
ingle Run
0un through the ladder by placing one foot in each ladder space.
!urn around and co%e bac through the ladder in the opposite
direction.
, "-- Paul Gold / All 0ights 0eserved www.footwortennis.co%
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If you do not have access to a fast foot ladder you can
draw one on the ground using chalk. Also alternate the
foot that you first enter the ladder with on every
single pass through as this will promote true bi-limb
dexterity where you become equally comfortable
initiating moves with any foot.
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La!eral Duble hu33le
Perfor%ed using a sideways shuffle %otion placing both feet into each
ladder space. $top and co%e bac through the ladder in the opposite
direction.
+n +n Ou! Ou! 7La!eral8
#oving sideways along the ladder+ step into each space with both feet
(one at a ti%e) before stepping out again (see diagra%).
, "-- Paul Gold / All 0ights 0eserved www.footwortennis.co%
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Don’t forget to alternate the first foot that you place
into the ladder on each pass.
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$top and co%e bac through the ladder in the opposite direction.
DOT DRI))3
$tart with both feet on dot B.
#ove your left foot to dot followed by your right foot to dot 5. #ove
both feet bac to dot B and continue the seuence.
$tart with both feet on dot 1.
, "-- Paul Gold / All 0ights 0eserved www.footwortennis.co%
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Again if you don’t have a purpose built mat or even some
drop down dots you can !ust draw them on the floor with
chalk etc.
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$tep with both feet (one at a ti%e in uic succession) following the
seuence.
)O0 BO4 DRI))3
$tart with both feet on bo@ and perfor% seuence as shown.
$tart with both feet on the floor. Alternate bringing your left and right
feet up to touch he bo@ with a light touch.
, "-- Paul Gold / All 0ights 0eserved www.footwortennis.co%
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"omething as simple as an aerobics step is perfect for
these drills#
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CO5RT DRI))3
6* T-Drill
Place cones 5% apart as shown above.
$tarting at cone A run forwards towards cone . $plit step at cone
and then side shuffle to cone 3 before side shuffling to cone and
then bac to cone . !urn around and sprint bac to the start (A) ;
repeat as prescribed.
7* TE CRUC+F+
Place 5 cones as shown above with all cones ".5% apart fro% cone A.
$tart at cone A go forwards to then bacwards to A+ side shuffle to 3
then bac to A+ go bacwards to then forwards to A+ side shuffle to &
then bac to A / repeat as prescribed.
, "-- Paul Gold / All 0ights 0eserved www.footwortennis.co%
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D+CLA+/ER
!his special report is not intended for the treat%ent or prevention of
disease+ nor as a substitute for %edical treat%ent. !he progra%s ande@ercises outlined herein should not be adopted without consultation
with your health professional.
!he use of the progra%s herein is at the sole choice and ris of the
reader. !he author is neither responsible+ nor liable for any har% or
in=ury resulting fro% the progra%s herein or the use of the e@ercises
described herein.
, "-- Paul Gold / All 0ights 0eserved www.footwortennis.co%
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