Group:
- Intermediate
- 12 students – 8 to 14 years old
- Understand how to clear, drop, smash, net shots, lift but need lot of refining of techniques
Lesson Focus:
- Refine basic shots while practicing footwork
- Games – apply skills into game scenarios
Warm Up (10 mins):
- 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
- Sprints 3x
Notes:
- Warmup without rackets
- Increases heart rate and blood flow
Footwork – Backhand Rear Court & Return (15 mins)
- Group of two
- One partner is working while the other partner is resting
- Worker moves to the backhand rear corner and does a shadow swing with scissor kick while utilizing proper footwork
- Worker then returns back to center with proper footwork
- Worker split steps and repeats the process again
- 2 min drills then rotate. 3 sets per student
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
- When must watch the opposite court when moving to the rear court
- Coaches should check the footwork, grip, and swing of students, and make sure they are not “cheating” the drill
Breaks (2 mins)
- Tell students to grab a partner and hit when they are ready
Forehand High Serve – Technique practice (15 mins)
Two pairs on a court. Only one student serve on one side of the court
- Partners are on diagonally opposite sides of the net
- One partner serves and the other collects birdies
- Rotate after 12 serves
- Continue until coaches call time
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 front foot 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
Forehand Overhead Clear – Technique practice (15 mins)
Two pairs on a half-court
- Worker and feeder are on opposite sides of the half-court
- Feeder serves high to the worker’s backhand rear court
- Worker starts at the center and split steps when the feeder serves
- Worker uses chasse step to move to the backhand rear court 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:
- Coaches to modify drill if there are left handed students
- 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
Clean Up and Break (2 mins)
Games – King’s Court (25 mins)
- 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 Stretches (5 mins)
- Calves
- Quads
- Glutes
- Hamstrings
- Groin
Notes:
- Review the techniques learned today