Introduction to Footwork Exercises
This is an introduction to table tennis footwork providing a strategic approach for implementing the basic strokes of table tennis into a player’s game. As a part of phase 2 in our FREE Beginner to Intermediate Table Tennis Lesson Plan, this is where you take everything you have learned in the last 2 phases and start stringing it all together. Players will have those aha moments and truly start enjoying the game with extended rallies and professionally inspired movement patterns. In order to perform the exercises a coach, partner or robot are needed to feed and block balls to you.
IMPORTANT: in both warmups and drills always stay low and athletic until the set is completely over. Standing up in table tennis practice, and in the middle of shots is a bad habit that translates into real games. A high stance deteriorates agility and stroke quality. When the exercise begins get low and imagine that a low ceiling appears just above your head. If you stand up at all you risk hitting your head. The ceiling only disappears after the exercise is completed.
Warm-Up (10 minutes)
Even though there is no ball in the warmup, practicing 100% proper technique here will affect performance when a ball is present, and the opposite is also true. So warm up with paddle in hand and in a neutral stance
Jogging + Side Shuffles: 5 minutes
Alternate jogging with side shuffles to simulate lateral table tennis movement.
Shadow Footwork: 5 minutes
Practice moving side-to-side (lateral) and in-and-out (approaching and retreating from the table).
Emphasize staying on the balls of the feet and keeping shoulders just above net height
Forehand Drive Footwork Drill (5 minutes each direction)
Movement Focus: Lateral movement to position for forehand shots.
Setup: Place cones/markers at positions to the right of the table and the left
Instructions:
Start at the center (ready position).
Light topspin ball will be sent about 2-3 feet to your right side.
Move right with a small side-step to position for the forehand drive.
Perform the shot, then return to the center.
Now repeat the exercise, but this time a light topspin ball will be sent about 1-2 feet to your left side, you will move to the left, perform the shot, then return to the center.
Footwork Key Points:
Side-step, not crossing legs.
Maintain a low stance with knees bent.
Return quickly to ready position.
Goal: 10 consecutive forehand drives in both directions with proper footwork and recovery.
Backhand Drive Footwork Drill (5 minutes each direction)
Movement Focus: Positioning for a stable backhand shot.
Setup: Stand near the backhand side of the table.
Instructions:
Start in the ready position, slightly left of center.
Light topspin will be sent 1-2 feet to your left.
Move minimally to the left (a small pivot) to align the body for a backhand drive.
Perform the shot, then reset to ready position.
Now repeat the exercise, but this time a light topspin ball will be sent about 1 foot right of your center, you will move minimally to the right, perform the shot, then return to the center.
Footwork Key Points:
Use slight, short movements rather than large steps.
Stay balanced, low and on the balls of your feet
Goal: 10 consecutive backhand drives while holding good positioning in both directions
Forehand Push Footwork Drill (5 minutes)
Movement Focus: In-and-out movement toward the table for short balls.
Setup: Position yourself an extended arm’s length from the table.
Instructions:
A short of half long underspin ball will be served to your forehand side.
Step forward toward the table for a short ball and execute a forehand push.
After the shot, move back to ready position.
Footwork Key Points:
Step forward with the right foot first (for right-handers).
Push off the back foot to retreat quickly.
Keep the upper body low and relaxed.
Goal: Perform 10 forehand pushes with proper in-and-out movement.
Backhand Push Footwork Drill (5 minutes)
Movement Focus: Forward movement and slight pivot for short balls on the backhand side.
Setup: Start in the ready position near the backhand side.
Instructions:
A short underspin ball will be served to your backhand side
Move forward to approach the short ball and execute a backhand push.
Retreat to the ready position quickly.
Footwork Key Points:
Step forward with the left foot (for right-handers).
Use a slight pivot to adjust backhand alignment.
Push back into position with the left foot.
Goal: 10 backhand pushes with consistent in-and-out footwork.
Multi-Stroke Footwork Drill (20 minutes)
Goal: Combine all movements in a controlled rally.
Setup:
A feeder/player hits a sequence of balls:
You serve Underspin to Forehand or Backhand → Partner pushes back → You Push with Forehand or Backhand depending on placement → Partner feeds light topspin to your Forehand or Backhand → You both Forehand or Backhand Drive to each other until someone misses
Instructions:
Move appropriately for each shot, adjusting footwork for lateral and in-and-out movements.
Set your balance on the balls of your feet each time you touch the ball to stay quick and agile
Goal: Maintain proper technique
This structured approach ensures players understand how proper footwork enhances their execution of each technique, improving positioning and consistency.
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