Group:
- Beginner
Lesson Focus:
- Net
- Lunge Form
Warm Up (5mins)
- Jog 5 laps around the gym
- Notes:
- To warm up for first exercise
- Increase heart rate
Balance & Throw (10mins)
- 5 sets of 2 mins switch legs every minute
- Groups of two
- One pair per half court/court
- 1 shuttle/beanbag per pair
- One person on the service line and the other person on the singles serving line
- Each person tosses the shuttle/beanbag to their partner while maintaining their balance on one foot
- Catches/tosses with one hand (racket hand)
- To increase the difficulty, a partner can throw slightly to the side of their partner
Notes:
- Improve balance
Balancing Shuttles (15mins)
- 3 sets of 3 mins
- 6 mins of relay
- Each person gets a shuttle
- Spread out along the baseline
- Place the shuttle on their heads
- While balancing the shuttle on the top of their heads, they will take large lunges and try to reach the end of the gym
- If the shuttle drops they return to the baseline and restart
- For a challenge, they can practice using only their racket leg
- Game: relays (groups of 3-4)
Notes:
- Encourages good posture
- Practices lunge technique
Break (5mins)
- Get racquet after break
Having a Lunge (9min)
- 3 sets of 3 mins
- Line up on service line and back singles service line, facing the net
- Lunge forward using racket leg and hold out racket shadowing a net shot, while keeping the back leg
- Coaches will clap at moderate speed and students will lunge every time
- Coaches should walk around making corrections
- Heel touches the ground first
- Foot facing the direction of where they are shadowing
- Keep the back leg straight
Notes:
- Practicing lunge and net technique
Introduction to Net Shots – Backhand & Forehand Side (20min)
- Groups of 2
- Either 1 shuttle per group or rows of 12 shuttles
- 1 half court per pair
- One person tosses the shuttle high over the net and the partner lunges forward and receives it with a net shot, starting with the backhand
- If its too difficult to lunge and net shot it, then stand in place and net without the lunge, then progress to net shot with a lunge
- 4 sets of 5 mins
- Alternate to forehand after 2 set
Notes:
- Practicing lunging while do a net shot
Playing a Net Rally (20mins)
- 4 sets of 5 mins (change sides at the second set)
- Groups of 2
- Each pair one shuttle
- Half court per pair
- Rally using net shots and lunging forward
- Stay at the front court
Notes:
- Using net shots and lunges to continue a rally
Stretching/Cool Down (duration depends on the amount of time left)
- Sit down, feet together and reach forward
- Legs as apart as possible, reach for each foot then center
- One arm across the body and the other arm pulls it closer to the body
Notes:
- Stretch muscles