The cross step in tennis: mastering this essential technique

This is a lateral movement in tennis that consists of crossing the legs when changing direction. Unlike the pas chassé, where the feet remain parallel, this step allows the player to cover more distance in less time. It is often used when the player needs to move quickly to catch a ball on a wide shot, or to get back into position after a forehand or backhand shot.

The cross-step is used in several key situations during a tennis match. It is particularly useful in the replacement phase after a shot, to prepare for the next ball. Here are some of the situations where the cross-step is most effective in tennis:

1. After a groundstroke: When you’re in difficulty and need to get back into position quickly after a groundstroke, this step helps you get back to the centre of the court in as little time as possible.
2. On cross-court balls: If your opponent plays cross-court or diagonal shots that push you off the court, this step is perfect for helping you cover as much lateral distance as possible quickly.
3. On service returns: This step can also be used on service returns, particularly when you’re off balance and need to move sideways to catch a fast ball.

Tennis involves almost every muscle in the body, but some are particularly hard-working. Of these, the muscles of the lower body are probably those that work the hardest, in particular the quadriceps, calves and buttocks. These muscles are essential for moving quickly and efficiently in tennis, whether it’s a cross-step, a chassé step or a return to the back of the court.
The core muscles, such as the abdominal and back muscles, also play a crucial role in stabilising the body when striking and ensuring good balance when moving.

Improving your movement is essential if you want to make progress in tennis. Here’s some advice on how to improve your movement, particularly by working on the cross-step:

• Specific training: Working regularly on cross-steps, chassé steps and restarts will help you to improve the speed and fluidity of your movements. Incorporate speed and coordination exercises into your training routine.
• Strengthen your limbs: Strengthening your quadriceps, calves and glutes will help you to execute cross-steps better and have more powerful feet.
• Improve your positioning on the court: Good positioning is key to anticipating your opponent’s shots and limiting unnecessary movements. By reading the game well, you’ll be able to get to the ball more quickly.
• Adopt good technique: Working with a coach to improve your cross-step technique and your movement in general is essential to progress. The Mouratoglou Team offers courses dedicated to physical preparation and mastering tennis movement techniques.