Beginner training plan
Your first lessonLearn the basic rules, court layout, and fundamental strokes.
Warm-up (10 min)
• Dynamic stretching (arm circles, leg swings, side lunges)
• Light jogging or footwork drills around the court
Court & Rules Overview (15 min)
• Explain the court dimensions and key areas: baseline, service area, non-volley zone (kitchen)
• Basic rules of play (double bounce rule, scoring, kitchen violations)
Grip & Basic Strokes (30 min)
• Grip: Proper continental grip
• Dinks: Soft shots at the net
• Groundstrokes: Forehand and backhand
Practice Drills (30 min)
• Partner dinking drill in the kitchen
• Baseline rally drill (forehands and backhands)
• Drop feed drill: Feeding balls and practicing returns
Mini Game (20 min)
• Controlled rally with a focus on consistency, not power
Homework/Challenge:
• Watch a beginner-friendly match on YouTube
• Shadow swing forehands and backhands at home
Lesson 11+Refine skills, improve strategy, and prepare for competitive play.
Warm-up (10 min)
• Agility drills and quick reaction volleys
Advanced Techniques (30 min)
• Drive vs. Drop: Knowing when to use each
• Defensive resets: Getting back into position
• Drill: Alternating between drives and drops
Game Situations & Decision Making (30 min)
• Recognizing opponent weaknesses
• Shot selection under pressure
• Drill: Simulated match situations
Competitive Matches (45 min)
• Focus on strategy, shot placement, and teamwork
• Self-evaluation after each game
Long-Term Development Plan:
• Track progress and focus on weak points
• Play with better players to improve faster
• Work on fitness and reaction speed
Lesson 4-10Improve volleys, transition play, and kitchen control.
Warm-up (10 min)
• Dynamic stretching, fast footwork drills
• Shadow swing volleys and dinks
Volleys & Dinking (30 min)
• Soft touch control: Keeping dinks low
• Volley mechanics: Punch volleys, blocking shots
• Drill: Kitchen dinking consistency (longest rally wins)
Transitioning to the Net (30 min)
• Third shot drop: Soft shot to enter the kitchen
• Approach strategies: Moving up without exposing yourself
• Drill: Hit a third-shot drop and move up
Doubles Strategy & Communication (30 min)
• Partner signals and coordination
• When to attack vs. reset
Game Play (30 min)
• 2v2 controlled game focusing on dinks and net control
Homework/Challenge:
• 100 dinks in a row without missing
• Play a game where you only win points from the kitchen
