Rectangle Run

Tennis Exercise Library

Rectangle Run combines forward sprinting, side-stepping and backpedaling while facing the net. Original exercises 7.266–7.269.

Rectangle Run: numbered agility-ring route with the athlete facing the net
Numbered ring route; the diagram shows the movement setup, not a video demonstration.

Setup And Planned Route

Arrange four flat rings at the corners of a rectangle parallel to the court lines, with a numbered cone beside each. Mark a separate start behind ring 1 in the doubles alley. Face the net. Sprint forward to ring 2 for a right-foot contact, push off and side-step left to ring 3 for a left-foot contact. Push off the left foot and backpedal to ring 4, contacting with the left foot; push off that foot and side-step back to ring 1 for the prescribed left-foot contact. Control each arrival before changing direction.

Second-Edition Finish

After ring 1, backpedal to the separate starting position and finish under control. This author-approved finish extends the first edition’s four-ring circuit. Keep the same ring positions, start and finish when comparing times.

Four Progressions

I — 7.266: planned route without a racquet, downward gaze at contacts. II — 7.267: retain downward gaze while carrying a racquet and recording one circuit time. III — 7.268: retain the racquet and timed route with forward gaze. IV — 7.269: the coach calls destination numbers randomly; carry a racquet and use forward gaze with the agreed sprint, side-step, backpedal or carioca pattern.

IV’s original equipment list specifies four cones rather than ring targets. If rings are retained as a second-edition teaching aid, record that adjustment. The random-cue task does not require the fixed 1–2–3–4–1 circuit; agree the cue timing, contact and finish rules before starting and record it separately from II–III.

Coaching Priorities

Keep facing the net and distinguish side-step travel from crossover footwork. A faster time does not compensate for a missed ring, an unplanned support step or a changed finish. Reset a repetition when the contact sequence breaks down.

Related Training

Prepare with controlled lateral footwork, single-leg direction changes and the appropriate forward approach. See Lateral Fast Feet I and tennis conditioning workouts.