Group:
- Beginner
Lesson Focus:
- Grip Change
- Footwork
- Reaction time
Warm Up (5 min)
- Jog 5 laps around the gym
- Notes:
- To warm up for first exercise
- Increase heart rate
Mirror Chase (10 min)
- 5 sets of 2 mins
- 30 seconds break in between set 3 and 4
- Groups of two
- If there is an odd number, groups of three (2 “chasers” and 1 “leader”)
- Half/full court per pair
- One person of each pair will be the “leader” and their goal is to get rid of the “chaser”, they’re only allowed to shuffle sideways but can change the direction (left/right) whenever they want and at any speed
- They begin in the middle of the court, facing each other and perpendicular to the net, and their range is the front service line to the singles serving line in the back of the court
- The other person(s) are the “chasers”, they are parallel to the “leader” and copies whichever direction they go
- Their goal is to match the “leader”’s speed and direction
Notes:
- To train reaction time
- Learning how to control speed and direction
Mirror Chase with Throwing (10 min)
- 5 sets of 2 mins30s break in between set 3 and 4
- Groups of two
- If there is an odd number, groups of three (2 “chasers” and 1 “leader”)
- Half/full court per pair
- 1 beanbag/shuttle per pair
- One person of each pair will be the “leader” and their goal is to get rid of the “chaser”, they’re only allowed to shuffle sideways but can change any direction they want (left/right) and at any speed
- They start in the middle of the court, facing each other and perpendicular to the net, and their range is the front service line to the singles serving line in the back of the court
- The other person(s) are the “chasers”, they stand parallel to the “leader” and copies whichever direction they go
- Their goal is to match the “leader”’s speed and direction
- The “leader” will have a beanbag/shuttle and will be tossing it to their partner while trying to get rid of the “chaser”
- The “chaser” will catch the beanbag/shuttle and will toss it back to the “leader”, while trying to match them
Notes:
- to train reaction time
- learning how to control speed and direction
Break (3 mins)
- get racket after break
Grip Change with Shuttle (20 min)
- 5 sets of 4 mins
- 1 min break in between set 3 and 4
- Groups of two
- 1 shuttle per pair
- One partner stands on the service line with a shuttle (without a racket) and tosses to the left/right of their partner alternatively
- The other partner (has a racket) will stand in the back two serving lines of the court and will receive the shuttle being tossed to them by lightly touching the shuttle
- Depending on the side the shuttle is tossed, they will have to either use forehand or backhand to tap the shuttle
Notes:
- training their reaction time
- getting used to grip changes
Hitting with Change of Grip (30 min)
- 3 sets of 3 mins
- Groups of two
- 1 shuttle per pair
- 2 hula hoop per pair
- Place the hula hoop in the two front court corners
- One partner stands on the service line with a shuttle (without a racket) and tosses to the left/right of their partner alternatively
- The other partner (has a racket) will stand in the back two serving lines of the court and will receive the shuttle being tossed to them by lightly touching the shuttle
- Depending on the side the shuttle is tossed, they will have to either use forehand or backhand to tap the shuttle into the hula hoop
- For a challenge or competition, they can record the number of times they get the shuttle into the hoop
- Competition (25 mins)
Notes:
- Training their reaction time
- Getting used to grip changes
- To practice target hitting
Stretching/Cool Down (left over time)
- sit down, feet together and reach forward
- legs as apart as possible, reach for each foot then center
- one arm across body and other arm pulls it closer to body
Notes:
- stretch muscles