Class 1-1 Lesson 16

Group

Lesson Focus

Warm Up (10 mins)

Run 3 laps around the gym. You can change the number of times based on the athleticism of students
Green light, Red light
High knees 1x
Butt kickers 1x
Side shuffles 1x
Karaoke 1x
Ankle and wrist twist
Sprints 1x

Notes

Warmup without rackets
Increase heart rate and blood flow
Change the number of warmup exercise based on athleticism of students. Don’t make them pass out. Push them just enough they feel they worked hard for it.

Break (2 mins)

Notes

Shuttle Run Team Game (15 mins)

Split students into two teams
Have them line up to race
The first pair comes and runs to pick up the shuttle and runs back
Please change movement to pickup and place the shuttle to footwork related. i.e.: backward running, chasses steps, sideway and jump & etc.
Repeat until one team has won

Notes

To encourage them the losing team has to run 3 laps around the gym
Make sure there is enough room between the teams, do not have them run into each other
Safety comes first.

Back Hand Lift (15 mins)

4 teams of 3 students each team has their court
A coach look after a team and be the feeder
A student do the back hand lifts
A student is gathering the birds
A student is making the birds into rows
Coach feeding from the net of the other side of the court
Students move to retrieve the shuttle and do back hand lift. Send the shuttle to as high and far as possible
20 birds then rotate

Notes:

Coaches do a demonstration before proceeding with the drill
When contacting the bird, the worker should time the landing with their feet and hit the bird at the same time.
Pay attention to the grip.
If student cannot move and hit. Change the drill get student station and feed right to the student racket

Back Hand Lift Challenge (15 mins)

Group of two on a half court
The feeder and worker are at the front and the center of the court
The feeder feeds the bird for back hand lift at the right level for the worker
The worker start with split steps when the feeder tosses
The worker uses a chasse step to move toward the bird, always end with a lunge with dominant leg
The worker mimics a back hand wing, then returns to the center
10 shots then switch (Server and worker switch roles)
Keep score of how many birds reach the double lines at the opposite side of the court
Loser does however punishment the coach sees fits

Notes

The feeder tosses birdies when the worker back to the base
The worker must have their racket in the ready position in front of their body
The worker extend their arm and racket when reach for the bird
The worker flicks their wrist and contacts the bird at their knee level
The worker allows the racket follow through after hit
Coaches check the feeding of the feeders, and the students technique and footwork

Clean Up and break (5 mins)

Games – King’s Court (25 mins)

Half-court singles games
3 mins games each round. At the end of 3 minutes, the students with more points moves up toward the King’s court while the other students moves down
The loser of each round does 10 push-ups (Coach to decide if this is necessary)

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 off 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 and Review (5 mins)

Notes