Group:
- Beginner
Lesson Focus:
- Revision Games
Warm Up (5 min):
- Job 5 Laps around the gym
Notes:
- to warm up for the first exercise
- increase heart rate
Statues (15 min)
- 4 sets of 3-4 mins
- Spread out across the courts
- Taking lunge steps, walk around the gym ready to freeze
- The coach will yell “STOP” and “MOVE”
- When the coach yells these signals randomly, they will follow the instructions
- Whoever fails to hold their position when “STOP” and loses balance, will sit out and wait for next round
Notes:
- Training balance
https://youtu.be/GQGXpt0k26c?si=_sv7uvbp6q8uAiIn
Net King (20 min)
- 4 sets of 4-5 mins 1 min. break in between
- Groups of two
- One shuttle per pair
- One half court per pair
- Lunge with back leg on service line
- Get ready to receive and return a net
- To increase the difficulty, they can start on the service line and lunge forward and net the shuttle
- One partner will toss the shuttle to the other person and they will return it with a net shot and have a net rally
- Whoever wins the rally will get a point
- If the point is won by a net tumble, two points will be added
Notes:
- Accuracy
- Concentration
https://www.youtube.com/watch?v=vQJh8KdQDaY
Break (5 mins)
- Get racket after break
Table Tennis Style Net Doubles (20 min)
- 4 sets of 5 mins break in between
- Groups of two
- 2 pairs per court
- The “court” for this game is the net to the service line
- Partner 1 will toss/serve the shuttle to the opposing side and return the shot and move out of the way for partner 2 to hit the returning shot
- Same goes for opposing side
- Whichever pair wins the rally will get a point
- If the point is won by a net tumble, two points will be added
- To increase the difficulty, a cone could be set up in the back court for the partner that just hit, to touch before getting ready to return the next shot
Notes:
- Getting used to having a partner on court
- Rotations
Merry Go Round (20 min)
- Same thing as Table Tennis Style Net Doubles
- 4 sets of 5 mins Break in between
- Switch partners (can’t be the same partner as the one you just had )
- Groups of two
- 2 pairs per court
- The “court” for this game is the net to the service line
- Partner 1 will toss/serve the shuttle to the opposing side and return the shot and move out of the way for partner 2 to hit the returning shot
- Same goes for opposing side
- Whichever pair wins the rally will get a point
- If the point is won by a net tumble, two points will be added
- To increase the difficulty, a cone could be set up in the back court for the partner that just hit, to touch before getting ready to return the next shot
Notes:
- Getting used to having a partner on court
- Rotations
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
Notes:
- Stretch muscles