Split step technique: body weight and recovery

What this lesson covers

The split step resets the body after every shot. Players often remain stuck in the follow-through position of a forehand or backhand, leaving them unable to react to the next ball. A quick jump brings the body back to a neutral, ready position. This applies to volleys, defensive shots off the glass, and transition play.

Weight distribution during the split step prevents falling forward. Keep the center of gravity back on the heels rather than leaning onto the toes or forehead. When moving fast toward the net, landing with the weight back allows for immediate lateral movement to either side. Practicing this involves hitting an approach shot and immediately jumping back into a stable, balanced stance before the next ball arrives.