Group
- Beginner
Lesson Focus
- Net
- Starting
Warm Up (5min)
- Jog 5 laps to and fro the gym
Notes
- To warm up for first exercise
- Increase heart rate
Balance exercise (10min)
- 4 sets of 2 mins 30s break in between each set
- Spread out, try to find a cross as a guide
- Jump forwards, backwards, left and right on one foot without putting the other leg on the ground
- Switch legs every other set
- After they get used to it, coaches can yell a direction and they will have to jump in that direction
Notes
- Practicing balancing
Happy Feet (~21 min)
- 4 sets of 5 claps 1 min water break after set 2
- Start on the baseline
- Do quick feet on the spot and wait for the coach to clap or yell “GO”, when the coach gives them the signal, they will run to the other end of the gym and back and restart
Notes
- Training reaction time
Break (5min)
- Get racket after break
Chasses Steps for Net Play (20min)
- 4 sets of 5 mins
- change sides at the second set
- Groups of 2
- Each pair one shuttle
- Halfcourt per pair
- Rally using net shots and lunging forward
- Stay at the front court
Notes
- Using net shots and lunges to continue a rally
Stretching/Cool Down (Time Leftover)
- 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