In this first session I will introduce the concept of FTT and the exercises that focus on the feet, as one of the three main locomotor units of your body, in upright function, in all three planes of movement.

This course aims to progress your biological function for your chosen function (Tennis) by working with the bodies design in progressive exercises and drills that enable you to play better for longer. Everyone is starting from a different point and will progress according to their effort to reach their goals.

Lessons start with a warm up like this or similar.

Warm up. 15 mins,

it makes sense in preparing to play that you increase
body warmth and circulation first with:
• Two laps 1 court. Jog then second lap, diagonals, side steps, cross over steps.
• Keep Ball .Ball skill games to sharpen perception and movement

Anatomy and function of  the Foot/Ankle

Functional exercises for the Foot/Ankle in all 3 planes of motion:

  • With knee of standing leg driving motion in all three planes
  • With opposite knee driving motion in all 3 planes
  • Done against the back fence on the court or facing a wall
  • With 4 points of support initially, progressing to less support,
  •  Sideways with 1 hand, and then freestanding with no hand support.
  • Video demonstrates more support and also less support for more training gain, as shown in this clip:

Single Leg balance

Teaching points. Ground strokes. 20 mins.

Split step, Unit turn

These three videos demonstrate a good player

Without a split step/turn

Justine Henin with a split step/turn

Tom working on his footwork 

In this last video Tom holds the racket at the throat to counter his arm driven stroke style. He now learns to rely more on whole body movement and momentum to generate power rather than just his arm

Drills

• Establish rally patterns in service boxes D/L and C/C with
emphasis on functional arm action. Grip at racket throat
• Move back with ladder rallying. Move grip down towards handle.
• Baseline ladder rallying and playing out point.
• Incorporate fun games with movement, run round lives, champion,
team singles and doubles switch

Serve. 10 mins

Part of every lesson.
• Establish serve basics. Chain reaction
• Observe and establish set up and ball toss.
• Serve drills. From 4 stations

Play points 10 mins

• Team singles.
• Tie break singles or doubles

Warm down. 5 mins. To restore equilibrium and reduce stiffness

Vaughan Ebrahim

LTA accredited Level 4

Gray Institute, movement specialist CAFS 2013, 3DMAPS 2017 FT 2023.