To play freely on court, Federer depends on flexible body/ agility and endurance training. This helps him feel light footed while playing, so you can move without feeling weighed down by stress. Federer trains himself by increasing resistance around his movements.
1. Federer places a band between his legs while practicing ground strokes so that each leg movement creates some resistance, strengthening the muscles used. When he plays matches with no band between his legs, he feels light and free.
2. In another similar exercise, he places the band around his waist, with the other end attached to the net. Short and long balls are then hit to him, and he hustles back and forth trying to hit them all before second bounce.