Group:
- Beginners
- 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 (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 – Forehand Rear Court & Return (15min)
- Group of two
- One partner is working while the other partner is resting
- Worker moves to the forehand rear 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
- One minute drill per round then rotate. Repeat for 5 rounds
Notes
- Worker must start and return to the center of the court
- Worker must split step at the center
- Worker must chasse to the corner, where they swing and scissor kick
- 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
Technique Practice – Forehand High Serve (15min)
- 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 backfoot to frontfoot 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
Technique Practice – Forehand Clear (15min)
- Two pairs on a half-court
- Worker and feeder are on opposite sides of the half-court
- Feeder serves high serves to the back of the court
- Worker starts at the center and split steps when the feeder serves
- Worker uses chasse step to move backcourt to the birdie
- Worker swings and clears the birdie, then returns back to the center
- 20 shots then switch (Server and worker switch roles)
Notes
- Server must provide adequate time for worker to return back to center
- Worker must have their racket in overhead ready position with their front arm up
- Worker must use a sideway stance, scissor kick, and push their rear hip forwards when they clear the bird
- Worker must bring their elbow forwards and upwards while allowing their arm and wrist to drop behind
- Worker then straightens their arm and wrist and contacts the shuttle at its highest point
- Worker allows the racket momentum to bring their arm inwards
- Coaches should check the feeding of the workers, and the technique and footwork of the workers
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