Group:
- Beginner
- Incorporate basic techniques into multi-shot drills involving movement
- Develop basic game knowledge
Lesson Focus:
- Refine basic shots while practicing footwork
- Games – apply skills into game scenarios
Warm-up – basic movements (10 mins)
- Running forward to one wall and backwards back to the starting point 3x
- High knees; butt kickers 1x
- Side shuffles 2x
- Karaoke 2x
- Lunges with side twist 2x
- Ankle and wrist twists 2x
- Sprints 3x
Notes:
- Warmup without rackets
- Increases heart rate and blood flow
Footwork – Moving Forward and Backward (15 mins)
- Every student is on a half court (4 per court)
- Students begin in the back court and shadow smash
- Then they run to the forecourt where they shadow net kill
- Students return back to the backcourt using proper footwork
- Students all begin at the same time per the coach’s instruction
- 10 smashes and net kills in a set
Notes:
- Students must follow the pace set by other students to not fall behind
- Students must scissor kick when shadow smashing in the backcourt
- Students should run to the forecourt and meet their arms up in ready position
- Speed is a big focus of this drill
- Coaches should check the footwork, grip, and swing of students
Break (5 mins)
- Tell students to grab a partner and hit when they are ready
Forehand Clear and Forehand Overhead Clear- Technique practice (15 mins)
Three students on a full-court
- One Worker and two feeder are on opposite sides of the court
- Feeder #1 serves high serves to the back of the court (right)
- Worker starts at the center, moves to the backcourt, and returns the birdie with a clear shot
- Worker returns to the center
- Feeder #2 serves high serves to the back of the court (left)
- Worker then moves to the backcourt, and returns the birdie with an overhead clear shot
- Worker returns back to the center and waits for the next shot
- 20 shots then switch (Rotate clockwise)
Notes:
- Feeders must provide adequate time for worker to return back to center
- Feeders must serve high and aim between the two lines in the backcourt
- Worker must split step in the center
- Worker must scissor kick in the backcourt and clear near the back two lines
- Worker must return back to center before moving to the next corner
- Coaches should check the feeding of the feeders, and the technique and footwork of the workers
Drop-shot & Net-shot – Technique practice (15 mins)
Full court – 4 to a court
- Feeder and worker are on opposite ends of the same half court
- Worker hits a drop-shot from back court
- Feeder returns the shot with a straight net
- Worker uses proper footwork to move to the front and return with another net shot
- Feeder lifts to the worker’s back court, resetting the drill
- 30 shots then switch (feeder and worker switch roles)
Notes:
- Feeders must provide adequate time for worker to return back to center
- Feeders must serve high and aim between the two lines in the backcourt
- Worker must split step in the center
- Worker must scissor kick in the backcourt and clear near the back two lines
- Worker must return back to center before moving to the next corner
- Coaches should check the feeding of the feeders, and the technique and footwork of the workers
Drop-shot & Net-shot – Technique practice (15 mins)
Full court – 4 to a court
- Feeder and worker are on opposite ends of the same half court
- Worker hits a drop-shot from back court
- Feeder returns the shot with a straight net
- Worker uses proper footwork to move to the front and return with another net shot
- Feeder lifts to the worker’s back court, resetting the drill
- 30 shots then switch (feeder and worker switch roles)
Notes:
- Feeder should serve high and far, aiming between the two lines backcourt
- Feeder should provide adequate time between shots for the worker to move with proper footwork and control
- Worker should drop and net as tight to the net as possible while maintaining a sharper angle
- Worker must scissor – kick in the back court
- Check the technique and footwork of BOTH the feeder and the worker
Cleanup and Break (5 mins)
Games – King’s Court (25 mins)
- Half court games
- King’s court is a full court game
- After every 4 minutes, the person with more points moves up towards the King’s court while the other person moves down
- Loser of each round does 10 push-ups
Notes:
- Put the weaker players near the King’s court, and put the stronger players near the bottom
- Coaches keep track of time and make sure the losers do their push-ups
- A coach can play as “King” if there’s an odd number of students
- If there are too many players, whoever wins at King’s court can take a break for one round
Cool Down Stretches (5 mins)
- Calves
- Quads
- Glutes
- Hamstrings
- Groin
Notes:
- Review the techniques learned today