Split step

A split step is the foundation of footwork in tennis. It requires very precise timing in relation to the moment when your opponent hits the ball.

There are 3 primary components that make up the split step:

• timing;
• technique;
• physical Capacity;

The split step is arguably the most relevant movement quality a high level player must possess. If a player lacks this ability, they likely won’t be able to reach their full movement potential (no matter how explosive, strong or fast they are).

Several studies have explored the timing of the split step (Shim et al 2005, Uzu et al 2009, Filipcic et al 2017, among others). The consensus agreement from these papers is that split step timing is critical when it comes to being better prepared for the oncoming shot. Most researchers believe that better split step timing will likely decrease the number of errors a player commits.

So when is the correct time to initiate the split step? A serve and return example to outline the basic split step timing sequence (this represents the timing pattern for a high level player):

1. The server begins the acceleration phase/action. At the same time, the returner initiates their ‘split jump’ (the jump component of the split step).
2. The returner reaches the peak of their split jump at the moment when the server is making contact with the ball.
3. While airborne, the returner attempts to pick up various cues from the server (ex: ball toss, shoulder rotation, racquet face angle at impact etc).
4. As the returner begins their descent, just prior to hitting the ground, they know which direction they’ll initiate their movement and thus begin organizing themselves while still in the air.
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Notice that the split jump DOES NOT begin when the opposing player is making contact with the ball and certainly NOT after they make contact with the ball. When players time their split late, they’re not only late on the ball, they generally look ‘slow’.

Shim et al (2005), found that volleyers who timed the split-step well, gained 25% more time compared to timing it late. The result was that they gained 60cm of reach while at the net.

Technique and timing (and even physical abilities) are related.

In the past, players were instructed to time the split when their opponents were making contact with the ball. But beyond that, they’d tell players to land on both feet simultaneously and then initiate their first step towards the intended direction of movement. In today’s game, it’s no longer acceptable.

There are different techniques depending on the situation a player finds themselves in, but in general – as was outlined above – high level players initiate their split step while their opponent is beginning their strike and are at their peak jump height before the opposing player makes contact with the ball. While on their way down, they already know which direction they’re going to initiate their movement. That means that when they first make contact with the ground, they usually do so with the opposite/exterior leg.

Prior to hitting the ground, the interior/lead leg opens up toward the direction of the movement, and at the same time, the opposite/exterior leg begins an explosive action which ultimately initiates a lateral displacement (and the first step). This means that when the interior leg eventually does touch the ground, the foot is in-line with the centre of mass – this allows the player to be in a better position to accelerate.

Other key characteristics that define the split-step include: a greater lateral push with the outside leg on more difficult balls & those that are further from the player; the opposing/exterior leg begins showing muscle activation patterns before actually making contact with the ground; and the height of ‘split jumps’ vary depending on the player, their physical abilities and the situation at hand.

There are a few other split step variations that researchers (Genevois, Kovacs etc) have depicted and written about. For example, in short time and high pressure situations, some players adapt by landing with the lead/interior leg first. This is also the case when their previous recovery step came from the same direction they must move to on the current ball – i.e. the opponent is hitting behind them.

Other players land with both legs simultaneously – but both are already positioned towards the direction of the movement. This allows the exterior leg to act as an anchor and the interior leg to position itself behind the centre of mass, enabling it to act as the driving leg.

Reactive strength (or reactiveness) is a key determinant of split step ability. Reactiveness is a type of plyometric activity which relies heavily on the fast stretch-shortening cycle (SSC) action. On top of that, ankle and leg stiffness is a key underlying component of reactiveness.

Thinking of a spring – if it’s too compliant (or bouncy) there’s a lot of energy loss and therefore not a whole lot of rebound. If, on the other hand, the spring is too rigid/stiff, it doesn’t release its potential energy and again, no rebound. But somewhere in between, there’s a spring that has just the right amount of stiffness/compliance – and thus, a high amount of rebound.

The same principle applies to the muscle-tendon complex of the ankle – and to a lesser extent – the leg. So when a player hits the ground after a split step, without a good balance between stiffness and compliance at the ankle, the potential energy will be lost – in other words, there’ll be too much force absorbed by the ground.

The support/exterior leg has greater gastrocnemius (calf) muscle activation patterns compared to the lead/interior leg on the descent from a split jump. What this tells us, is that elite players, while in the air, are already thinking about moving explosively even before they can initiate the movement.