Movement · Intermediate

Forward/Backward Movement

Practice transitioning between baseline and net positions.

Level: NTRP 3.0–4.0 Time: ~20 min XP: +35
01

How to do it

  1. 1
    Start at baseline, partner feeds short ball
  2. 2
    Move forward, hit approach
  3. 3
    Partner lobs, retreat and hit overhead
  4. 4
    Return to baseline
  5. 5
    Complete 10 full cycles
02

Equipment

RacquetBallsPartnerCourt
03

Pass when

Success criteria
Complete 10 forward-backward cycles with proper footwork
Run it with a partner
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★

More movement drills

Beginner
Side Shuffle Baseline
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Beginner
Recovery Step Basics
NTRP 2.5–3.5 · ~20 min
Intermediate
Recovery Footwork Pattern
NTRP 3.0–4.0 · ~20 min
Advanced
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NTRP 3.5–4.5 · ~20 min
Advanced
Sprint and Stop Drill
NTRP 3.5–4.5 · ~20 min
Competitive
Change of Direction Agility
NTRP 4.0–5.0 · ~20 min