Class 1-1 Lesson 9 & 10

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Group:

  • Beginner

Lesson Focus

  • Changing Grips
  • Lunge
  • Net Shot

Warm up (5 min)

  • Jog 5 laps around the gym

Notes:

  • To warm up for the first exercise 
  • Increase heart rate

Switching Grips (10 min)

  • Spread out around the gym
    • 1 shuttle per person
  • Gently tap the shuttle upward to keep the shuttle in the air while trying not to move around too much  
  • Switch between forehand and backhand between 2-3 touches 
  • To increase the difficulty:
    • Switch grips every other touch
    • Start a challenge (whoever can keep the shuttle alive longest wins

Notes:

  • A revision of changing grip after return from winter break
  • Getting used to switching between grips

Lunge and Net Footwork and Shadow Swings (15 min)

  • Groups of 2
    • 1 half court per pair 
  • 1 worker, other partner taking a break 
  • Worker #1 starts in the middle of the court then shuffles and lunges towards the net and shadow a net shot
  • Switch to worker #2 after 1 set (10 shots)
  • After 3 sets of forehand side, switch to backhand side
  • 6 sets of 10 shots (per partner)
    • 3 sets of forehand and 3 sets of backhand

Notes:

  • Getting used to approaching the shuttle and returning it with a net shot

Break (5 mins)

  • Get racket after break

Lunge and Net (15 min)

  • Groups of 2
    • 1 half court per pair 
  • 1 worker, other partner taking a break 
  • Worker #1 starts on the serving line then shuffles and lunges towards the net and returns it with a net shot
  • The other partner will get a row of 15 and feed the worker with an underhand toss on the other side of the net 
  • Give the worker a sufficient amount of time before tossing the next shuttle 
  • After 3 sets of forehand side, switch to backhand side
  • 6 sets of 10 shots (per partner)
    • 3 sets of forehand and 3 sets of backhand

Notes:

  • Getting used to approaching the shuttle and returning it with a net shot

Games (20 min)

  • Single or double

Notes

  • Coaches to assist students keeping the score and explain the rules

Stretching/Cool Down (5 min)

  • 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

Notes:

  • Stretch muscle

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