Group
- Beginners with minimum training experience
- Incorporate basic techniques into multi-shot drills
- Develop basic game knowledge
Lesson Focus:
- Refine basic shots while practicing footwork
- Games – apply skills into game scenarios
Warm-up (10min)
- 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 (15min)
- One partner is working while the other partner is resting
- Worker moves to the forehand front corner and does a shadow swing while utilizing proper footwork
- Worker then returns back to center with proper footwork
- Worker split steps and repeats the process again
Notes
- Worker must start and return to the center of the court
- Worker must split step at the center
- Worker should lunge when they swing, while keeping their non-dominant hand extended behind them to stay balanced
- Worker must use forehand grip
- Coaches should check the footwork, grip, and swing of students, and make sure they are not “cheating” the drill
Break (5min)
- Grab a partner and hit after the break
Forehand Low Serve (10 mins)
- Two pairs on a court
- Partners are on diagonally opposite sides of the net
- One partner serves and the other collects birdies
- The partner with the birdies low serves 20 shots
- The other partner picks up 20 birdies
- The other partner low serves 20 shots and the first partner collects them
- 20 shots then switch (Server and collector switch roles)
Notes
- Server should adjust their strength and aim for the birdie to land just over the service line
- Server should use their wrist to control the trajectory and power of their serve
- Racket and birdie must start in an elevated position to conceal the motive of the serve
- Check the technique and stance of the servers
Forehand High Serve (15 min)
- Tell them to keep switching until you call time
- Two pairs on a court
- Partners are on diagonally opposite sides of the net
- One partner serves and the other collects birdies
- The partner with the birdies high serves 20 shots
- The other partner picks up 20 birdies
- The other partner high serves 20 shots and the first partner collects them
- 20 shots then switch (Server and collector switch roles)
Notes:
- Server should serve high and aim between the two lines in the backcourt
- When contacting the birdie, the server should accelerate the racket head by pronating forearm and straightening wrist to achieve more power
- Server should also transfer their weight from back foot to front foot to achieve more power
- Racket and birdie must start in an elevated position to conceal the motive of the serve
- Check the technique and stance of the servers
Cleanup & Break (5min)
Games – King’s Court (25min)
- 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 Stretch (5min)
- Calves
- Quads
- Glutes
- Hamstrings
- Groin