Master Table Tennis Footwork With These 5 Pro Drills For Faster Recovery

In table tennis, footwork isn’t just important, it’s the foundation that determines how many points you win.

Having good footwork ensures that we hit higher percentage shots, regardless of the stroke we’re playing, whether it’s a push, chop, loop, block, or any of the other shots in table tennis. When you’re in position, every shot becomes more effective. When you’re not, even perfect technique can’t save you.

Fast, efficient movement doesn’t just help you recover, it unlocks entirely new possibilities in your game. From aggressive step-around forehands to precise backhand counters, good footwork expands your tactical options dramatically.

That’s why, in this article, we’ll go over our 5 favourite footwork drills to improve your mobility and speed when moving around the table. These aren’t just theory, they’re battle-tested drills used daily by top professionals worldwide, and they’re the same ones that transformed my own table tennis improvement journey.

We’ll go in order of difficulty, going from easier to harder, and finish with a quick-reference checklist you can use before your next practice session. Let’s begin!

How to Perform the Exercises

Before giving our list of exercises, I’d like to take a minute to explain how to do these exercises. If you’re looking to transition from casual to competitive table tennis, we’ll make sure to cover everything in this article.

All of these exercises can be done in different ways to achieve different results. Make sure to warm up before doing them, though.

Shadow Training

Shadow training is one of the most flexible ways to practice these footwork drills, especially when practicing table tennis alone. By simulating strokes and movements without a ball, you can focus purely on your footwork technique without worrying about ball contact.

The beauty of shadow training lies in its simplicity – all you need is enough space to move and (ideally) your racket. You can practice these drills at home, in a gym, or even in a hotel room when traveling. This makes it perfect for maintaining your footwork skills between club sessions.

For footwork specifically, shadow training helps you:

• Perfect your recovery position between shots
• Build muscle memory for common movement patterns
• Improve your cardio fitness through repeated movements
• Practice proper weight transfer and balance

For detailed instructions on shadow training techniques and progressions, check out our comprehensive guide to shadow training. There you’ll find specific drills and tips to maximize your practice time.

Using a Robot

Table tennis robots provide another excellent way to practice footwork drills independently. Modern robots, like the PongBot Nova S Pro, offer programmable ball placement, spin variation, and adjustable frequency to simulate real match conditions.

With a robot, you can:

• Practice consistent, repeatable patterns
• Gradually increase ball frequency to challenge your recovery speed
• Work on specific transitions (like forehand to backhand)
• Train at your own pace without tiring out a practice partner

The key advantage of robot training for footwork is the predictable, tireless nature of the feeds. This allows you to focus entirely on your movement patterns and recovery position while receiving hundreds of repetitions in a single session.

When setting up robot drills, start with slower frequencies and master your movement pattern before increasing the speed. This builds proper technique that holds up under match pressure.

Multiball

Multiball training is widely considered the gold standard for developing footwork. In this method, a coach or practice partner continuously feeds balls while you focus purely on movement and execution.

The feeding frequency in multiball far exceeds that of regular play, pushing your reflexes and cardio beyond match pace.

Since the balls keep coming whether you make or miss your shots, you maintain intensity throughout the session.

What sets multiball apart is the human element. An experienced “feeder” adjusts the pace, placement, and spin based on your performance, helping you progress faster. They’ll spot technical issues in your footwork that might go unnoticed during regular play or robot practice.

For the best results, start with manageable pace and gradually increase as your technique improves.

Practicing with A Partner

If you’re at the club, you can do these exercises with a partner who’s blocking for you. This is the most common way to train, and you should get as much time at the table as possible to nail these 5 exercises.

However, there are many ways to customize the exercises we’re going to explain below.

When we wrote our guide to making table tennis practice fun, one of our tips was to experiment.

You’ll probably do these 5 exercises hundreds of times, so make sure to switch things up to keep them feeling fresh. Our first proposed exercise will be 2 backhands, 2 forehands.

In the article we just mentioned, we proposed 7 different ways to do the exercise. These are:

• Hitting with 70% power and aiming to get as many balls on the table as possible. You can set a target, such as trying to get 20 topspins on the table.
• Hitting the first backhand and forehand with spin and the second one with speed.
• Hitting the first backhand, stepping around with the forehand, and then hitting the two forehands, repeat.
• Doing two rounds of the exercise, then playing the point freely.
• Doing one round close to the table, and the next taking one step away from the table to practice playing from different distances.
• Doing two backhands and two forehands, but hitting all forehands. 
• Adding a backspin serve and open up in the first ball.

In reality, there are infinite ways to perform a given exercise, so make sure to experiment and try doing the 5 exercises we’re now going to mention in different ways to achieve different results.

The Classic Two-Two Drill

This exercise is the cornerstone of table tennis. Every player who’s trained for some years has done this exercise hundreds, if not thousands, of times.

It’s perfect for nailing two of the most important transitions in the sport: backhand to wide forehand, and wide forehand to backhand.

What makes this drill special is that you hit the ball twice per side – the first shot immediately after moving to a new position, and the second shot just before transitioning to the other side.

This rhythm helps develop both your initial positioning and recovery footwork.

How It Works

Your practice partner blocks balls in a fixed pattern: two to your backhand corner, then two to your forehand corner, repeating. Focus on making clean transitions between sides while maintaining good form on every shot.

Coaching Tips

• Draw your arm back immediately after each shot to prepare for the next one
• Keep your stance low and stay on your toes throughout the exercise
• Start slow and build speed only once you’ve mastered the movement pattern
• Aim to get as many quality rounds as possible in each practice session

The Wide-Middle Forehand Drill

Another essential exercise, this one works the transition between a forehand from the middle and a wide forehand. It’s ideal for practicing coordination and footwork because you never stop moving – you’re constantly transitioning between positions.

How It Works

Your practice partner alternates between blocking to your wide forehand corner and your middle position (around your playing elbow). You respond with forehand shots from both positions, creating a continuous movement pattern that develops your footwork and recovery speed.

Coaching Tips

• Immediately draw your arm back after looping – this is crucial for quick recovery to the next position
• Start with safe, slow, spinny loops when out of position – build consistency before adding power
• Keep your weight forward and stay on your toes to maintain quick transitions
• Focus on efficient movement patterns rather than shot power

Master these fundamentals first, and you’ll become a safe, consistent, and efficient player. Only then should you start adding more speed and spin to outperform the opposition.

The Falkenberg Drill

Named after the Falkenberg table tennis club in Sweden and popularized by Stellan Bengtsson, this is one of the most demanding and effective footwork drills in table tennis. It’s a continuous movement pattern that never lets you rest, forcing you to improve your speed and efficiency.

How It Works

The sequence follows a three-shot pattern:

1. Backhand from backhand corner
2. Step around for forehand from backhand corner
3. Wide forehand from forehand cornerThen repeat.

Your practice partner blocks consistently to these three positions, allowing you to focus entirely on your movement and technique.

Coaching Tips

• Start slower than your normal playing speed to perfect the footwork pattern
• Keep your movements short and efficient – no wasted motion
• Stay low throughout the sequence to maintain balance
• Focus on quick recovery after each shot
• Build up speed gradually as you master the movement pattern

The Middle-Corner Reaction Drill

This is not only a footwork drill but also a reaction drill – it’s the most common irregular drill in table tennis and one that’s helped me improve tremendously over the years.

A staple in every professional player’s routine, this exercise works the crucial transition between middle position and either corner.

How It Works

Your practice partner will block two balls to the middle, then suddenly switch to either corner.

You won’t know which corner until the ball is coming, so you have to stay alert and ready to move either direction.

While it’s relatively difficult at first, trust me it gets easier with practice, and the benefits to your game are worth the effort.

Coaching Tips

• Stay centered after the middle balls – don’t lean or guess
• Keep your weight forward and knees bent for quick reactions
• Watch your partner’s bat angle for early hints
• Start at a comfortable pace before increasing speed
• Use this drill to improve both corner responses

The Total Forehand Coverage Drill

The last drill on our list is another irregular exercise, and it’s one of my favorites for pure footwork training.

You’ll be covering about 75% of the table with just your forehand – an intense workout that really tests your movement and recovery speed.

How It Works

Your practice partner will feed balls randomly to any part of the table except the far backhand corner. Your job is to reach every ball with a forehand stroke, no matter where it lands. This means you’ll be constantly moving and adjusting, playing forehands from your backhand corner, middle position, and wide forehand.

Coaching Tips

• Draw your arm back immediately after each shot – this is absolutely crucial
• Return to ready position as quickly as possible between shots
• Start with slower, controlled movements before increasing pace
• Focus on efficient footwork rather than powerful shots
• Keep your knees bent and stay on your toes throughout

Essential Tips for Mastering Footwork Drills

These six fundamental principles will help you get the most out of every footwork drill.

I’ve used these consistently throughout my training, and they’ve made a huge difference in my game.

1. Perfect Your Recovery Position

Draw your arm back immediately after hitting the ball – this is non-negotiable. Your arm should already be back in position before your feet finish moving. This single habit will dramatically improve your ability to play the next shot effectively.

2. Focus on Consistency First

Aim to get as many balls on the table as possible, even if it means reducing your power. Start at 70% of your maximum speed and gradually increase as you maintain consistency. Remember: a slower, well-placed ball is better than a powerful miss.

3. Train with Purpose

Approach each drill with the same intensity as a tournament match point (imagine it’s 2-2, 9-9 in the final). This mental approach ensures you’re building habits that will hold up under pressure. Quality repetitions build winning habits.

4. Stay Light Between Shots

Make quick readjustments between every shot – never get caught flat-footed. Think of your feet as constantly making small adjustments, like a boxer moving in the ring. This keeps you ready to explode in any direction.

5. Master the Split-Step

Always begin your movement with a split-step. A small hop that lands just as your opponent hits the ball. Time it perfectly: you should be landing just as you read where the ball is going. This gives you the fastest possible start to your movement.

6. Maintain Athletic Position

Keep your weight forward, knees bent, and move on your toes throughout the entire drill. Your knees should be flexed about 30 degrees, and you should feel your weight slightly forward on the balls of your feet. This position allows for explosive movement in any direction.

Remember: These principles work together. You can’t just focus on one and ignore the others. Apply all six consistently, and you’ll see dramatic improvements in your footwork and overall game.

Why Footwork Is Critical

In table tennis, footwork is what separates good players from great ones. Even perfect technique becomes useless if you’re not in position to use it.

When you master footwork, everything changes. Shots you used to miss become routine returns. You’ll find yourself with more time to read the game and respond strategically. Your confidence grows as you maintain control throughout longer rallies.

Most importantly, you’ll start naturally converting defensive positions into attacking opportunities. This is where matches are won and lost.

These five drills work at any level – from beginners learning basic movement to advanced players fine-tuning their recovery speed. The principles remain the same, only the intensity changes.

Make these drills a core part of your practice routine. Start with the ones you find most challenging.

Within weeks, you’ll notice yourself getting to balls you used to miss. Within months, you’ll be moving around the table with an efficiency you never thought possible.

Without solid footwork, even the best techniques fall short. With it, you’ll find yourself not just reaching more balls, but controlling exactly how you play them.