Group
- Beginners with minimum training experience
- 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 (10 min)
- 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
- Sprints 3x
Notes
- Warmup without rackets
- Increases heart rate and blood flow
Footwork – from center court to front court (15 min)
- Coaches to demo the movement from center court to front court. Both side of the net and do a shadow lift.
- Begin the movement with a split step, then chasse steps and end with a lunge and shadow swing (lift)
- After swing, recover body balance and move back to the center court.
- Coach stands on a bench against one side of the gym
- Students find a half court, facing the coach
- Coach points either to their left side or right side
- On a signal, students move to the side the coach points to using proper footwork, shadow swing
- Students then move back to the center using proper footwork and wait for the coach to point again
Notes
- Students must do split step before movement
- Students must move back to the center of the court before moving to the next corner
- Coaches should check the footwork and swing of students, and make sure they doing it correctly
- 1.5 min per around, break 30 seconds. 5 sets
Break (5mins)
- Grab a partner and hit after break
Technique practice – Forehand Lift (15min)
- Two pairs on each court
- Feeder and worker are on opposite ends of the same half court
- Feeder holds a row of 20 birdies
- Feeders use an underhand throw to feed the worker
- Worker starts at the center, moves to the net, and hits the birdie with a forehand lift shot
- Worker then returns back to center and waits for the next birdie
- 20 birdies then switch roles
Notes
- Teach students how to feed before the drill
- Coaches should feed if students are unable to feed properly
- Make sure the workers are on opposite sides of the net
- Feeder feeds from the side of the court
- Feeder aims to throw the birdie right before the service line
- Worker must split step at the center before each lift shot
- Worker should lift high and far, aiming between the two back lines
- Check the technique and footwork of the worker
- Check the feeder’s feeding
Technique practice – Backhand Lift (15min)
- Two pairs on each court
- Feeder and worker are on opposite ends of the same half court
- Feeder holds a row of 20 birdies
- Feeders use an underhand throw to feed the worker
- Worker starts at the center, moves to the net, and hits the birdie with a backhand lift shot
- Worker then returns back to center and waits for the next birdie
- 20 birdies the switch roles
Notes
- Teach students how to feed before the drill
- Make sure the workers are on opposite sides of the net
- Feeder feeds from the side of the court
- Worker must split step at the center before each lift shot
- Check the technique and footwork of the worker
- Check the feeder’s feeding
Cleanup & Break (5min)
Games – King’s Court (25mins)
- 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