The Fast Feet Speed Ladder Drill can be used by all athletes to improve synergy of the neuromuscular system, footwork, body control and coordination.


During the Fast Feet Speed Ladder Drill the focus is on improving neural pathways (nervous system signal transmission) to enhance overall neuromuscular system efficiency since improvements of the neuromuscular system will allow the athlete to move faster on the tennis court.

First you have to emphasize perfect movement mechanics of the Fast Feet Speed Ladder Drill to improve movement economy and hence maximize foot speed.

Once you can perform the Fast Feet Speed Ladder Drill in perfect form you want to increase the speed until you can execute it at maximum velocity before you progress onto the advanced- and professional level (explained below).

Because you are holding a tennis racquet in your hands while moving on the tennis court upper body movement mechanics (arms) don’t have to be in sync with lower body movement mechanics (legs) for maximum performance improvements and hence can be neglected.

Fast Feet Speed Ladder Drill Description

Fast Feet Speed Ladder Drill

  1. Stand directly in front of the 1st rung
  2. Place both feet inside each square, starting with the left or right foot
  3. Keep body weight on the balls of the feet (toes)
  4. Progress down the ladder in a rapid fashion while looking at the feet

Fast Feet Speed Ladder Drill Progressions

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  1. Beginner: look at your feet while moving through the speed ladder
  2. Advanced: look forward while moving through the speed ladder
  3. Professional: look forward & track an object (e.g, coach) while moving through the speed ladder

Related Speed Ladder Drills

Training Zone

In this section we provide you with some more workouts and training tips you may be interested in to optimize your training:


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