Basic Stance and Footwork

Correct stance and agile footwork are the foundations of soft tennis techniques. Mastering these basic elements can improve your court performance and overall technical level.

Correct Stance

1. Ready Position:

   • Feet shoulder-width apart, weight slightly forward
   • Knees slightly bent, body relaxed but alert
   • Racket arm naturally bent, racket positioned in front of the body

2. Weight Distribution:

   • Weight evenly distributed on the balls of both feet
   • Always ready for quick movement

3. Visual Focus:

   • Keep head stable, focus on the ball
   • Pay attention to opponent’s movements and ball trajectory

Basic Footwork

1. Side Steps:

   • Keep body facing the net
   • Use quick, small steps to move left and right

2. Crossover Steps:

   • Used for larger range movements
   • Back foot crosses in front of the front foot, then quickly adjust position

3. Running Turn:

   • Used for receiving high lobs or returning to defensive position
   • Quickly turn and run towards the target position

4. Hop Step:

   • Used for quick position adjustments or changing direction
   • Both feet leave the ground simultaneously, land lightly, maintain balance

Practice Techniques

1. Footwork Training:

   • Regularly conduct footwork training to improve movement speed and agility
   • Use markers for side step, crossover step, and hop step practice

2. Reaction Training:

   • Conduct reaction speed training to improve ball response ability
   • Use reaction balls or practice rallying

3. Physical Training:

   • Enhance physical training to improve endurance and explosive power
   • Include running, jump rope, and strength training

4. Simulated Matches:

   • Conduct simulated matches to apply learned footwork and techniques in real game situations
   • Analyze match videos to identify weaknesses and improve