Fast Feet, Strong Game: Why Juniors Should Skip

/in , , /by

Why Skipping Helps Your Tennis

Looking for a fun and effective way to boost your tennis fitness? Grab a skip rope. Skipping isn’t just for recess — it’s one of the best ways junior players can build speed, stamina, and sharp footwork.

Skipping helps develop the key qualities every young tennis player needs:

  • Quick Feet – For faster reactions and direction changes

  • Better Balance and Rhythm – For smoother, more controlled movement

  • Stronger Legs – For explosive starts and quick recovery steps

  • More Stamina – To stay strong through long points and matches

The best part? All you need is a rope and a bit of space.

Note for older players: If you have knee issues or joint concerns, skip with care. Keep the jumps light and low, and speak with a coach or physio if you’re unsure about how to start safely.

A Memory That Stuck

Coach Tim reminded me recently how our U.S. training sessions always included skipping. One moment I’ll never forget — Kilmeny powering through 3,000 skips in just 15 minutes. That kind of focus and grit stays with you.

Kilmeny Waterman went on to become a professional tennis player and accomplished coach, with a career spanning the WTA Tour and collegiate coaching at the University of Kansas and University of Wyoming. She was named Big 12 and ITA Central Region Coach of the Year in 2002 and was inducted into the USTA Missouri Valley Hall of Fame in 2019.

Easy Skipping Workouts

Warm-Up Routine

Do 2–3 minutes of easy skipping before hitting the court. Mix in regular skips, side-to-side hops, or single-leg jumps.

Footwork Circuit

Try this skipping set:

  • 20 seconds two-foot skips

  • 20 seconds side skips

  • 20 seconds fast skipping

  • Rest 1 minute

  • Repeat 2–3 times

Fun Challenge

Set a timer for 1 minute. How many clean skips can you do? Try to beat your score each week!

Skipping Tips

  • Keep your skips low and light — just enough to clear the rope

  • Stay on the balls of your feet, not your heels

  • Spin the rope with your wrists, not your arms

  • Try skipping to music to help find your rhythm

Make Skipping a Habit

Want it to stick? Keep your rope somewhere visible — by your tennis bag or near your shoes. Start with just 3 minutes a day. Over time, you’ll move faster, feel stronger, and stay sharper on court.

Skipping isn’t just a warm-up. It’s a simple, powerful tool for better tennis.
So grab your rope — and get skipping.