Group
- Intermediate level age between 9 – 15
- Incorporate basic techniques into multi-shot drills involving movements
- Develop basic game knowledge
Lesson Focus
- Proper movement from to the rear court and moving forward to the front court.
- Revision on Clear, Drop and Lift technique
- Introduction to Smash technique
- Games – apply skills into game
Warm Up (10 min)
- Running forward to one wall and back to the starting point 3x
- Side shuffle 2x (Going forward, return backward)
- Crossovers 2x
- High knees 2x
- Crossovers 2x
- Lunges 1x (to second court then walk back)
Warm Up (2 min)
Footwork Drill: Moving to rear court to front court with racquet (15 min)
- Group of two on a half court, take turn to do the drill
- Students stand on the mid court
- On coach signal, students start with a split step and turn body side way
- Then, move back with chasse steps to the rear court
- Stop when arrive in between the last two lines, and execute a shadow clear shot with scissor kick
- After that, move forward with running step
- When arrive at the service line, do a lunge and execute a lift shot
- Recover body balance and move back to the mid court
- Switch after 8 rounds
- 3 sets of 8 rounds
Notes:
- Each coach look after one court and watch over 4 students
- Pay attention to student overall movements
- Shadow clear stroke must swing high and forward, not sideway
- When approach for lift shot, lunge with racquet foot with toe pointing to the direction of the shuttle. Toe pointing sideway is likely cause foot injury
- Coaches to interrupt and correct the students with incorrect movement
- Focus on the correct movement and not the speed
Revision of Clear Shot, Lift Shot and Drop Shot (15 mins)
- Single shuttle drill
- Clear -> Clear -> Drop -> Lift -> Repeat
- Group of two on half court, one worker and one hitter
- All feeders on the same side of the gym, station at the rear court on the second last line
- All workers on the opposite side, stand on the mid court
- Worker start the drill with high server, target shuttle fall to the feeder
- Feeder executes Clear Shot the the worker rear court
- Worker moves to the rear court and return a Clear Shot
- Feeder follow with a Drop Shot
- Worker moves forward to execute a Lift
- Feeder does one clear and one drop
- Worker does one clear and one lift
- Repeat the same pattern and keep the rally going as long as possible
- Time drill of 2 mins, switch role after
Notes:
- This is a consistency drill. Both the feeders and workers should target to send the shuttle to the target areas consistently
- Remind workers to recover quickly after hitting the shuttles and prepare to move for the return
- Coaches to correct students on wrong strokes. i.e: Grip, Swing, Contact Point & etc
Break (2 min)
Introduction to Smash Part 1 (10 mins)
- Coaches to demonstrate smash to student
- Introduction:
- Where: Smashes go downwards from your rear court into the mid-court of your opponent
- When: You are on-balance
- Why: To hit a winning shot or force a weak return
- Prepare:
- Forehand grip
- Relaxed ready position
- Step back to load rear leg, sideway stand with racket arm on the back
- Raise non-racket arm for balance
- Execution:
- Rotate body
- Throw racket head powerfully, pronate forearm
- Contact shuttle in front of the body with racket face angled downward
- Follow through:
- Follow through downward to opposite side of body
- Bring non-racket foot forward after contact
- All students line up in a row to practice shadowing the smash
- Students begin movement on coaches signal
- Coaches to give feedback to students on correct movement
Notes:
- Shadow smash on stationary position
- Progress to smash drill when students able to follow instructions
Games – singles and Doubles (30 mins)
- Assign students to play singles or doubles
- Coaches guide the students how to keep score to prepare for the end of season tournament
Notes:
- Coaches check in on games and provide tips
Cool Down Stretches (5 mins)
- Calves
- Quads
- Glutes
- Hamstrings
- Groin