Beginner training plan
Your first lesson1st Lesson: Introduction & Basics
Objective: Familiarize yourself with the game, basic rules, and essential skills.
1. Warm-up (5-10 minutes)
• Dynamic stretches: Arm circles, leg swings, side lunges.
• Light jogging or jumping jacks to get moving.
2. Introduction to the Game (10 minutes)
• Brief explanation of the court, paddle, and ball.
• Overview of scoring and basic rules (e.g., two-bounce rule, serving rules).
3. Grip & Stance (10 minutes)
• Teach the Continental Grip (shake hands grip).
• Demonstrate ready stance: feet shoulder-width apart, knees slightly bent, paddle up.
4. Basic Groundstrokes (15 minutes)
• Forehand: Focus on a smooth swing and contacting the ball at waist height.
• Backhand: Practice two-handed (if needed) for control.
5. Intro to Serving (15 minutes)
• Underhand serve basics: step, swing, and follow through.
• Practice serving crosscourt into the correct service box.
6. Short Rally Practice (10 minutes)
• Pair up and try to keep the ball going over the net without focusing on scoring.
Lesson 11+Lesson 11+: Advanced Techniques & Competitive Play
Objective: Hone skills, develop advanced shots, and prepare for competitive play.
1. Warm-up (5-10 minutes)
• High-intensity warm-ups like quick side shuffles and reflex drills.
2. Advanced Shots (20 minutes)
• Lobs: Lift the ball high over opponents at the NVZ.
• Smashes: Aggressive overhead shots to finish points.
3. Game Strategy (20 minutes)
• Practice stacking in doubles for better positioning.
• Learn how to anticipate opponents’ moves and adjust your play.
4. Speed & Reflex Drills (15 minutes)
• Quick volley exchanges to improve reaction time.
• Practice recovering quickly after hitting.
5. Competitive Match Play (30 minutes)
• Play full games with scoring.
• Focus on executing advanced skills and strategies.
Lesson 4-10
