Group:
- Beginners with minimum training experience
- Incorporate basic techniques into multi-shot drills involving movement
- Develop basic game knowledge
Lesson Focus:
- Refine basic shots while practicing footwork
- Games – apply skills into game scenarios
Warm Up (10 min)
- 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 – from center court to front court (15 min)
- Coaches to demo the movement from center court to front court. Both side of the net and do a shadow Net Shot
- Begin the movement with a split step, then chasse steps and end with a lunge and shadow Net Shot
- After net shot, recover body balance and move back to the center court
- Coach stands on a bench against one side of the gym
- Students all find a half court, and face the coach
- Coach points either to their left side or right side
- Students move to the side the coach points to using proper footwork, shadow swings and shadow swings
- Students then move back to the center using proper footwork and wait for the coach to point again
Notes:
- The worker should split step when the coach points
- The worker should lunge using their racquet leg when they net, while keeping their non-dominant hand extended behind them to stay balanced
- The worker should move back to the center of the court before moving to the next corner
- Emphasis on correct movement and balance, not pace
- Coaches should check the footwork and swing of students, and make sure they do it correctly
Break (5 min)
- tell them to grab a partner and hit when they are ready
Forehand Net Shot (15 min)
- Two pairs on each court
- Feeder and worker are on opposite ends of the same half court
- Feeder holds a row of 20 birdies
- Feeders use an underhand throw to feed the worker
- Worker starts at the center, moves to the net, and hits the birdie with a forehand net
- Worker then returns back to center and waits for the next birdie
- 20 birdies then switch roles
Notes:
- Teach students how to feed before the drill
- Make sure the workers are on opposite sides of the net
- Feeder feeds from the side of the court
- Feeder aims to throw the birdie right before the service line
- Worker must split step at the center before each lift shot
- Worker should aim to net shot as tight to the net as possible
- Check the technique and footwork of the worker
- Check the feeder’s feeding
- Coaches help feeding for students unable to feed correctly
Net Shot Pattern Drill (15 min)
- Full court – 3 to a court
- Two feeders stand on one side of the court
- Each feeder holds 10 birdies, and takes turns feeding the worker
- Worker waits at the center and moves when the feeder throws the birdie
- Worker returns the birdie with a straight net shot, and returns back to center to wait for the next birdie
- 20 shots then rotate clockwise (feeder #1 becomes worker, worker becomes feeder #2, etc)
Notes:
- Feeders should aim to throw the birdie just short of the service line
- Feeders must give adequate time for the worker to return back to center
- Worker must return to center after each net shot and split step
- Worker should aim to net shot as tight to the net as possible
- Check the technique and footwork the worker
- Check the feeders’ feeding
- Coaches to feed if students unable to feed correctly
Clean Up and Break (5 min)
Games – Doubles (25 min)
- Games up to 21
- Coaches assign pairings and games
- Coaches provide coaching in between rallies on strategy as well as technical corrections
- Losing pair does 10 burpees
Notes:
- Make sure teams are balanced and fair
- Provide a refresher on how to play doubles if players forget
- Coaches may play if there is an odd number of players
Cool Down Stretch (5 min)
- Calves
- Quads
- Glutes
- Hamstrings
- Groin