Footwork for the 60+ Tennis Player: How I Stopped Lurching and Started Moving

Why smarter footwork — not faster legs — is the real senior tennis upgrade.
Lurch Playing Tennis

Here’s a little secret not many people know: in college, my fraternity brothers nicknamed me Lurch — yes, as in the tall, lumbering butler from The Addams Family.

At the time, I didn’t quite see the connection. I figured it was because I was tall and — let’s just say — big-boned. And I was pretty sure I could string more than two sentences together, so the whole “slow and silent” part didn’t seem fair.

But now that I’m playing tennis again, I think they may have been onto something. If you’ve ever seen me move to a short ball on a windy day, you might think Lurch had come back to life and was trying to reach the net before the point ended. My friends say I don’t look that slow — until they watch me chase a drop shot and see just how many extra steps it takes for me to get there.

The Senior Player’s Footwork Reality Check

Here’s what’s funny: I’ve always thought I moved pretty well. I play both singles and doubles, and in my last singles match my opponent even complimented me on my movement — especially how I tracked down his drop shots and still had time to send them back for winners.

So imagine my surprise when, during a doubles match, a buddy watching from the sidelines offered me a tip.

He said, “You know, you’re not following the ball when you’re at the net. After your partner hits, you need to move with the ball — closer to the net — and then back a few steps if the ball goes back to your partner.”

Now here’s the embarrassing part: this is exactly what I teach my students. I tell them to “mirror the ball,” to pretend they’re tethered to it and move as it moves. I even have a line I use: “If you’re not sweating after playing doubles, you’re not really playing doubles.”

So it was humbling to hear that I wasn’t practicing what I preach. My doubles footwork needed a reboot — not a little tweak, a full upgrade.

Why Footwork Matters More As We Age

When you’re younger, you can get away with being a half-step late — your legs will bail you out. But as we get older, we have fewer “bailouts” left. We have to play smarter, move more efficiently, and get to the ball in balance so we’re not swinging while falling sideways.

Footwork is what turns a desperate stab into a controlled shot. It’s what lets you stay in rallies longer. And — maybe most importantly — it’s what keeps you from straining your back or wrenching a knee when you’re trying to reach a ball you weren’t ready for.

How I Took Action (Without Hiring Another Coach)

I didn’t want to just shrug this off. So I started digging through my old online courses, videos, and drills to find ways to level up my footwork game that I could fit into my already busy “get-better-at-tennis” schedule.

I wanted drills that were:

  • Simple enough to do without a coach watching
  • Short enough to fit in before a hitting session
  • Effective enough to help me stop beating myself and start beating my opponents

My Go-To Footwork Drills (Senior-Friendly and Joint-Approved)

Here’s what I landed on. These are the five drills I now rotate through before hitting balls — and I can feel the difference.

1. Split-Step Practice
Shadow split-step as if your opponent just hit the ball. Land balanced, weight forward, ready to move. Option 2 is keep your feet moving, it will help tremendously. The worst thing is to be caught flat footed, or standing like Lurch
Why it works: This gets your legs engaged and helps you react faster and be in the right place to hit the ball.

2. Side-to-Side Shuffle
Two water bottles (or tennis balls) 8-10 feet apart, shuffle side to side for 20 seconds. Rest, repeat 3–5 times.
Why it works: Builds lateral quickness without pounding the knees.

3. Up-and-Back Drill
Move baseline to service line, split step, then backpedal to baseline. Repeat 5–6 times.
Why it works: Perfect for training recovery after attacking the net.

4. Figure 8s Around Cones
Set two cones (or shoes) and run a figure-8 pattern around them.
Why it works: Builds agility and balance for chasing short balls or changing direction.

5. Balance Swings
Stand on one leg and take a slow, controlled forehand swing. Switch feet.
Why it works: Improves stability so you stop spraying shots when you’re on the run.

Building This Into Your Routine

I do these for about five minutes before I hit balls — but you can also sprinkle them into your off-court workouts. A few minutes after your morning walk or between points during practice matches is enough to make them a habit.

And don’t overthink it. Pick one or two drills per day and rotate through them each week. The goal isn’t to train like a 20-year-old college player — it’s to keep your feet engaged and your body moving well enough that you stop giving away free points.

Why It Matters

When you improve your footwork, you:

  • Gain more time to set up for every shot
  • Hit cleaner, more controlled strokes
  • Lower your risk of injury
  • Stop apologizing to your doubles partner for “just missing” that sitter at the net

And the best part? These drills take less than 10 minutes. Five minutes before a match can completely change how balanced and ready you feel on court.

The Bottom Line

You might never be as quick as you were at 30, but you can absolutely be smarter — and that’s just as deadly.

If you’re tired of beating yourself, take a week and give these drills a try. You might just find that Lurch finally learned how to dance.

Ready to Take Your Game Further?

If this resonated with you, here’s how you can go deeper:

  • Subscribe to Senior Tennis Unpacked — get weekly articles just like this one, full of tips, insights, and a few good laughs.
  • Check out Insider’s Playbook — my interview series with coaches, pros, and senior players sharing their best secrets.
  • Follow Gold Ball Tennis — where I document my own journey chasing a national title, the good, the bad, and the “what was I thinking?”

Your next level of tennis might be just one small adjustment away — let’s find it together!

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I’m Mike Rogers, and yes, I’ve spent more time hacking away at tennis balls than I’d care to admit. Let’s just say my knees and I have seen a few wars (most of them against my own backhand). The truth? You never really reach the finish line in this game. There’s always a new trick to learn, a serve to fix, or a point to chase—even when you swear you only came for the post-match snacks.

Expect a steady mix of practical tips and hilarious lessons, all served with a healthy dose of honesty and laughter. I spotlight wild points, friendly rivalries, and those moments when we’re all just out there hoping our shorts don’t split. My stories come from my journey—and from players who know what it’s like chasing the next win after sixty.