High Knee Marching, No Arms Run Form Drills

Purpose

RF-1

Improve running and movement technique

Exercise
Technique

1
Step
Preparation

Performing the
Exercise

Duration

Important
Reminder

Action
Stand on the doubles sideline with the body relaxed and
little or no weight on your heels.
Relax the upper body and do not use the arms.
Lift the left knee high while bringing your heel towards
your butt.
Keep your toes up imagine you are pulling your toes
towards your shin.
Do not twist at the hips or shoulders.
Drive the leg back down towards the ground, taking a
small step forward.
Repeat with the other leg.
Continue with this movement as you march across the
court two times.

Keeping the knee up, heel up, and toe up, decreases the distance from the hip
to the foot, allowing for faster turn-over or stride frequency.

United States Tennis Association

RF-2

High Knee March, with Arms Run Form Drills

Purpose

Improve running and movement technique

Important Hint

The arms are very important during sprinting. Many tennis players run with
their arms out wide, twisting their bodies, or without using their arms at all.

Exercise
Technique

2
Step

Preparation

Performing the
Exercise

Duration

Action
This drill is done like the High Knee Marching, Without
Arms with the addition of the arm swing.
When the arm is next to the side, the elbow should be
bent at a right angle.
Rotate the right arm forward as the left knee is brought
up and visa versa for the left arm and right knee.
Raise the hand to about shoulder or mouth level. As the
arm rotates forward at the shoulder, the angle of the arm
may decrease slightly.
As the arm rotates back, the hand should pass the hip. As
the arm continues back, the angle of the arm may
increase slightly.
This movement, where the elbow goes back and up
and the hand passes the hip serves as your accelerator
and is often called throwing down the hammer.
Continue with this movement pattern as you march across
the court two times.
United States Tennis Association
Player Development Division
2005

RF-3

A - Skips Run Form Drills

Purpose

Improve running and movement technique

Exercise
Technique

1
Step
Preparation

Performing the
Exercise

Duration

Action
Stand at the doubles sideline looking into the court.
Bend the elbows so they are at 90 degrees when your
arms are at your sides.
Rotate the right arm forward as the left knee is brought
up and visa versa for the left arm and right knee, much
like the motion made in High Knee Marching With
Arms.
A skip, or slight hop, should be performed with each step
forward as the opposite knee is raised.
Bring the foot down so it contacts the ground underneath
the body.
You should have a slight forward lean when performing
this drill.
Continue with this movement pattern as you run across
the court two times.

United States Tennis Association

RF-4

B - Skips Run Form Drills

Purpose

Improve running and movement technique

Exercise
Technique

1
Step
Preparation

Performing the
Exercise

Duration

Cues

Action
Stand at the doubles sideline looking into the court.
Lift one knee as performed for Marching, No Arms.
As the knee is lifted, perform a skip a slight bounce off
the ground.
When the knee reaches its highest point, extend the
foreleg forward.
Just after the leg is extended, paw the foot down to the
ground, so the ball of the foot hits the ground directly
under the body.
Keep the upper body relaxed and do not use the arms in
this drill.
Repeat the process with the opposite leg while moving
forward slowly.
Continue with this movement pattern as you run across
the court two times.

Think knee up, foreleg reach, paw the ground as you do this drill.

United States Tennis Association

RF-5

Butt Kicks Run Form Drills

Purpose

Improve running and movement technique

Exercise
Technique

1
Step
Preparation

Performing the
Exercise

Duration

Action
Start by standing at the doubles sideline and raise up onto
the balls of your feet.
Place your hands on your butt, palms facing outward.
Alternately raise the heels to the buttocks, trying to kick
your hands, while running slowly forward.
Keep the upper body relaxed and do not use your arms in
this drill.
Stay off the heels.
Do not twist at the hips or shoulders.
Keep the knees pointed down.
Perform this drill for two times the width of the court,
from doubles sideline to doubles sideline.

United States Tennis Association

High Knee Running, Without Arms Run Form Drills

RF-6

Purpose

Improve running and movement technique

Technique Hint

This drill differs from Marching, No Arms in that the athlete is closer to
running than just marching, similar to a football player running through the
tires.

Exercise
Technique

1
Step
Preparation

Performing the
Exercise

Duration

Action
Start by standing at the doubles sideline and raise up onto
the balls of your feet.
Alternate lifting the left and right knees up high while
moving forward slowly.
Put the foot down under the body. A cue to avoid
braking or putting the foot down too far forward is
Keep Your Nose Over Your Toes.
Lean slightly forward when performing this exercise.
Do not twist at the hips or shoulders or use the arms.
Keep the upper body relaxed.
Perform this drill for two times the width of the court,
from doubles sideline to doubles sideline.

United States Tennis Association

High Knee Running, With Arms Run Form Drills

RF-7

Purpose

Improve running and movement technique

Technique Hint

This drill differs from High Knee Marching, With Arms in that the player is
closer to running than just marching, similar to running through the tires.

Exercise
Technique

2
Step

Preparation

Performing the
Exercise

Duration

Variations

Action
This drill is performed like High Knee Running,
Without Arms but the use of the arms is added.
When the arm is next to the side, the elbow should be
bent at a right angle.
Rotate the right arm forward as the left knee is brought
up and visa versa for the left arm and right knee.
Raise the hand to about shoulder or mouth level - the
angle of the arm may decrease slightly.
As the arm rotates back, the hand should pass the hip the angle of the arm may increase slightly.
This movement serves as your accelerator and is often
called throwing down the hammer.
Continue with this movement pattern as you run across
the court two times.

Pump the arms as fast as possible. The athlete should realize that the legs
move as fast as the arms pump. The faster the arms are pumped, the faster
the legs move.

United States Tennis Association