Carioca I–IV For Tennis | 7.46–7.49
Book family 7.46–7.49 from Advanced Concepts of Strength & Conditioning for Tennis. Watch the footwork before reviewing the coaching cues below.
Exercise Video
Technique Photos
Starting Position
Stand sideways at the ladder with the feet in consecutive squares and the gaze down toward the feet.
How To Perform The Exercise
Alternate a cross-behind step with a cross-in-front step as you travel laterally along the ladder. Keep the weight light over the balls of the feet.
Book Setup And Video Note
The clip shows variation I in both directions, alternating rear-crossing and front-crossing steps without a racquet. Follow the written opening sequence, starting with the rear cross, and retain the route when adding the II–IV racquet and visual tasks.
Equipment: Speed ladder
Book Difficulty Level: 1 — Introductory
Book Family: 7.46–7.49
7.46 I: begin with the left foot in square 1 and right foot in square 2. Cross the left foot behind into 3, open with the right into 4, cross the left in front into 5 and open with the right into 6. Continue rear cross–open–front cross–open, with one contact per square. Mirror the sequence on the return. Use no racquet and look toward the feet. Repeating only one crossing type changes the task.
7.47 II: add a racquet held in both hands and retain downward gaze. 7.48 III: retain the racquet and alternating crossings while looking forward. 7.49 IV: retain the route and racquet while visually tracking the coach. Practise both directions.
Increase cadence only while the selected contact order is repeatable. The base or excerpt video supports the shared movement; later gaze, tracking and ball-feed requirements are specified in writing.
Progressions And Related Exercises
Browse Stride Length & Frequency exercises or explore tennis workouts for a complete training session.
For the canonical sequence and progression, consult Advanced Concepts of Strength & Conditioning for Tennis, exercise 7.46.