Many tennis beginners can run to the ball but still struggle to get into the right position to hit it. One common problem is staying too upright instead of bending their knees, lowering their center of gravity, and making small adjustment steps.
As a tennis coach, I have experienced this with students who previously played table tennis (ping-pong). Although they may have good hand-eye coordination and quick reactions, they can struggle to adapt their movement patterns to the larger tennis court.
The solution is not simply telling players to “bend your knees.” It is teaching them how to move, stop, balance, prepare, and recover through progressive tennis footwork drills.
1. Why Do Tennis Beginners Have Difficulty Bending Their Knees?
A player might run quickly toward the ball but still arrive in a poor hitting position. Their feet may be too close together, their body too upright, or their weight moving in the wrong direction.
Here are seven common reasons.
1.1 They rely too much on their upper body
Beginners often focus on swinging the racket and making contact with the ball. They forget that the legs and hips provide the foundation for balance and efficient movement.
Coaching tip: Teach the player to prepare their feet and body before concentrating on racket technique.
1.2 They run instead of making adjustment steps
Running gets the player near the ball, but the final steps determine whether they can hit it comfortably.
Players who take long strides all the way to the ball may struggle to stop at the correct distance.
Coaching tip: Encourage short, controlled adjustment steps during the final approach. The player should arrive balanced rather than reaching desperately for the ball.
1.3 They are unfamiliar with the tennis court
Table tennis and tennis share skills such as anticipation, timing, and hand-eye coordination. However, tennis requires players to cover much greater distances and manage the bounce of a ball on a full-size court.
A former table-tennis player may be accustomed to reacting quickly with the upper body. They now need to coordinate the legs, hips, trunk, and racket over a much larger playing area.
1.4 They misunderstand the ready position
Some beginners stand straight while waiting for the opponent to hit. When the ball arrives, they react late and rush toward it.
Coaching tip: Teach a comfortable athletic ready position with feet approximately shoulder-width apart, knees slightly flexed, torso leaning forward from the hips, and weight balanced over the feet.
The player should remain relaxed and ready to move—not locked into a deep squat.
1.5 They lack confidence in their balance
Some players avoid bending because they feel unstable when lowering their body or changing direction.
Start with slow movements and predictable feeds. Build confidence before introducing faster balls or unpredictable directions.
1.6 They have limited leg strength or mobility
Restricted ankle movement, limited hip mobility, fatigue, or inadequate strength may make a lower athletic position uncomfortable.
Do not assume every upright player is simply being lazy or ignoring instructions. Ask whether they experience pain, stiffness, or difficulty maintaining balance.
1.7 They are thinking about too many things at once
Beginners may try to watch the ball, prepare the racket, move their feet, bend their knees, and swing simultaneously.
Break the skill into smaller parts, then gradually combine them.
2. The Best Drills to Teach Players to Bend Their Knees
The following seven drills progress from simple movement patterns to tennis-specific situations.
Drill 1: Athletic Ready Position and Hold
Purpose: Develop awareness of body position and knee flexion.
How to perform it:
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Ask the player to stand with feet approximately shoulder-width apart.
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Bend the knees slightly while pushing the hips back a little.
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Lean forward comfortably from the hips, keeping the back in a natural position.
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Keep the head up and hands in front of the body.
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Hold the position for five seconds, then stand and relax.
Repetitions: 5–8 holds.
Coaching cue: “Stay athletic, stay balanced, and keep your feet ready.”
Avoid forcing the player into a deep squat. The goal is a comfortable position from which they can move quickly in any direction.
Drill 2: Wall Sit or Shallow Squat
Purpose: Build basic leg strength and help players become comfortable lowering their body.
How to perform it:
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Stand with your back against a wall, with your feet slightly forward.
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Slide down into a shallow, comfortable squat.
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Keep your knees tracking in the same direction as your toes.
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Hold for 10–20 seconds.
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Return to standing slowly.
Alternative: Perform 8–10 controlled bodyweight squats using a chair for support if necessary.
Coaching cue: “Lower your hips under control, then stand up smoothly.”
Start with a shallow range of motion and increase it gradually if comfortable. Stop if the exercise causes knee pain.
Drill 3: Split-Step and Freeze
Purpose: Connect the ready position to the first movement toward the ball.
How to perform it:
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The player begins in an athletic ready position.
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The coach gives a verbal cue or points left or right.
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The player performs a small split-step, landing softly on both feet.
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The player moves one or two steps toward the indicated direction.
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Freeze and check the player's balance, knee position, and body posture.
Repetitions: 8–12 movements.
Coaching cue: “Split, land softly, move, and balance.”
The split-step should be small and comfortable. It is not a high jump. Teach the player to time it around the opponent's contact with the ball.
Drill 4: Side Shuffle Between Cones
Purpose: Improve lateral movement without relying on long running strides.
Equipment: Two cones placed approximately 2–3 metres apart.
How to perform it:
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Start between the cones in a ready position.
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Shuffle sideways toward the first cone.
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Keep the knees slightly flexed and the body balanced.
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Touch the cone or reach toward it without collapsing the torso.
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Shuffle back and repeat in the opposite direction.
Duration: 3 sets of 20 seconds, with rest between sets.
Coaching cue: “Stay low, take small steps, and do not cross your feet.”
Start slowly. Increase speed only when the player can maintain balance and control.
Drill 5: The Three-Ball Adjustment Drill
Purpose: Teach the player to adjust their position instead of reaching for the ball.
How to perform it:
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The coach feeds a comfortable ball to the forehand side.
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The player moves toward the ball using appropriate footwork.
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As the player approaches, they take small adjustment steps to find a comfortable hitting distance.
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The player bends their knees naturally and hits the ball.
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The coach feeds a second ball to the backhand side, followed by a third ball closer to the middle.
Repetitions: 3–5 rounds of three balls.
Coaching cue: “Move early, adjust your feet, then swing.”
The player should not force a deep knee bend on every shot. The amount of flexion depends on the ball's height, pace, and distance.
Drill 6: Low-Ball Pickup Drill
Purpose: Improve body control when receiving lower balls.
How to perform it:
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The coach feeds a slow, low-bouncing ball.
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The player moves into position using short steps.
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The player flexes the knees and hips enough to bring the body into a comfortable hitting position.
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The player maintains balance while making contact in front of the body.
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The player recovers to the ready position.
Repetitions: 8–10 balls.
Coaching cue: “Lower your body to the ball instead of folding your back.”
Do not demand an exaggerated squat or a perfectly identical posture for every shot. The objective is a stable, controlled hitting position.
Drill 7: Move, Hit, Recover
Purpose: Combine knee flexion, footwork, shot preparation, and recovery in a realistic tennis pattern.
How to perform it:
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The player begins in the ready position.
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The coach feeds a ball to the forehand side.
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The player moves, makes the necessary adjustment steps, and hits.
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The player recovers toward a suitable court position.
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The coach feeds the next ball to the backhand side.
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The player repeats the movement and recovers again.
Duration: 3 sets of 4–6 balls.
Coaching cue: “Ready, move, adjust, hit, recover.”
Begin with predictable feeds. Introduce random directions only after the player demonstrates good balance and controlled movement.
3. A 20-Minute Practice Plan for Beginners
Use this routine before a beginner's regular hitting session.
| Time | Exercise | Main objective |
|---|---|---|
| 3 minutes | Ready-position holds and shallow squats | Learn a comfortable athletic position |
| 3 minutes | Split-step and freeze | Coordinate landing and first movement |
| 4 minutes | Side shuffles between cones | Improve lateral control |
| 5 minutes | Three-ball adjustment drill | Find the correct hitting distance |
| 5 minutes | Move, hit, recover | Apply the skill to tennis |
Allow brief rests as needed. Quality matters more than speed or the number of repetitions.
4. How to Coach a Former Table-Tennis Player
When a student has experience in ping-pong, use that experience as an advantage rather than treating them like someone who has never played a racket sport.
They may already understand timing, anticipation, spin, and racket-face control. The challenge is transferring those skills to tennis while learning a new movement pattern.
I recommend this coaching sequence:
Stage 1: Build the position. Teach a comfortable ready stance and controlled knee flexion without a ball.
Stage 2: Add movement. Introduce the split-step, side shuffles, and small adjustment steps.
Stage 3: Add predictable feeds. Let the player focus on moving into position before hitting.
Stage 4: Add recovery. Require the player to return to a balanced ready position after each shot.
Stage 5: Introduce decision-making. Vary the direction, depth, and pace of the feeds.
Do not increase every difficulty at once. A player who is still learning to stop and balance will usually benefit more from controlled feeds than from fast, random balls.
5. Common Coaching Mistakes to Avoid
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Repeating “bend your knees” without a practical drill. Give the player a clear movement task and specific feedback.
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Demanding an excessively low stance. Players need a functional position, not a deep squat throughout the entire rally.
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Feeding balls too quickly too early. Give the player time to develop footwork and balance.
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Focusing only on the knees. The hips, ankles, trunk, and feet all contribute to effective movement.
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Ignoring discomfort. Pain, restricted movement, or balance problems may require exercise modifications or assessment by a qualified professional.
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Forgetting recovery. The skill is not complete when the player hits the ball; they must also prepare for the next shot.
6. How to Measure Improvement
Use a simple five-point coaching checklist during practice.
| Skill | What to observe |
|---|---|
| Ready position | Knees slightly flexed and body balanced |
| First movement | Timely split-step and efficient initial movement |
| Adjustment steps | Small steps that establish the right hitting distance |
| Contact | Stable balance without excessive reaching |
| Recovery | Returns to a ready position after the shot |
Record how many successful repetitions the player completes out of ten. Repeat the same drill in a later session to see whether the movement becomes more consistent.
Do not judge progress solely by how low the player bends. Look for better balance, earlier preparation, cleaner contact, and more efficient recovery.
Conclusion: Teach the Movement, Not Just the Instruction
One of the most important lessons in beginner tennis coaching is that running to the ball is not the same as preparing to hit it.
A student can be fast and still struggle because they arrive upright, take oversized steps, or fail to make the final adjustments needed for balance.
The answer is progressive training: establish a comfortable ready position, develop controlled knee flexion, practise the split-step, introduce adjustment steps, and finally combine these skills with hitting and recovery.
For a former table-tennis player, this approach helps transfer existing racket skills into the movement demands of tennis.
My coaching rule is simple: move early, adjust your feet, lower your body comfortably, hit in balance, and recover for the next ball.
With consistent practice, beginners can develop more reliable footwork and become better prepared for the demands of a tennis rally.
Coaching note: These drills are general tennis training suggestions, not a medical treatment. Modify exercises for individual ability, and seek professional assessment if knee pain, significant stiffness, or persistent balance problems interfere with movement.
