Class 1-2/1-3 Lesson 7 & 8

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  • 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


  • 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


  • 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


  • 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)


  • 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


  • 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

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