Class 1-1 Lesson 7 & 8

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  • Beginner

Lesson Focus

  • Net
  • Starting

Warm Up (5min)

  • Jog 5 laps to and fro the gym


  • To warm up for first exercise
  • Increase heart rate

Balance exercise (10min)

  • 4 sets of 2 mins 30s break in between each set
  • Spread out, try to find a cross as a guide
  • Jump forwards, backwards, left and right on one foot without putting the other leg on the ground
    • Switch legs every other set 
  • After they get used to it, coaches can yell a direction and they will have to jump in that direction


  • Practicing balancing

Happy Feet (~21 min)

  • 4 sets of 5 claps 1 min water break after set 2
  • Start on the baseline
  • Do quick feet on the spot and wait for the coach to clap or yell “GO”, when the coach gives them the signal, they will run to the other end of the gym and back and restart


  • Training reaction time

Break (5min)

  • Get racket after break

Chasses Steps for Net Play (20min)

  • 4 sets of 5 mins
    • change sides at the second set
  • Groups of 2
    • Each pair one shuttle 
    • Halfcourt per pair 
  • Rally using net shots and lunging forward
    • Stay at the front court


  • Using net shots and lunges to continue a rally

Stretching/Cool Down (Time Leftover)

  • Sit down, feet together and reach forward 
  • Legs as apart as possible, reach for each foot then center 
  • One arm across body and other arm pulls it closer to body


  • Stretch muscles

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