Beginner training plan
Your first lessonForehand Fundamentals
* Grip: Semi-western forehand
* Stance: Open stance/semi-open stance base, split step
* Swing: Unit turn, low-to-high, contact in front
* Drills: Self-drops → coach
Lesson 11+Serve Fundamentals
* Grip: Continental
* Toss: Consistency and placement
* Swing: Trophy position → pronation through contact → follow-through
Return of Serve
* Ready position, split step timing
* Blocking vs swinging return
* Target zones
* Drills: Controlled serves → forehand & backhand returns
Lesson 4-10Consistency & Footwork
* Rally control: tempo, depth, net clearance
* Footwork: Recover to center, adjustment steps
* Patterns: Forehand ↔ backhand alternating
Net Play: Volleys
* Forehand/backhand volley grips (continental)
* No swing, punch technique
* Positioning & ready stance
* Drills: Coach feed to volley targets → approach + volley
Lesson 2-3Backhand Basics
* Grip: Two-hand or one-hand (based on student)
* Swing path and contact
* Comparison to forehand mechanics
* Drills: Drop feeds → coach feeds → crosscourt rally
Advanced training plan
Your first lessonTechnical Tune-Up
* Key cues:
* Load on back leg → transfer through contact
* “Lift and drive” – low to high with forward weight
* Contact in front, wrist relaxed, brushing up and forward
* Drills:
* Shadow swings w/ mirror or video
* Slow ball fed → exaggerate weight shift & topspin
* Feel 70% effort, clean & fluid swing
Ball Feel & Spin Control
* Drills:
* Rally crosscourt only → goal: net clearance + depth
* Topspin targets: mini cones 3–5 ft inside baseline
* Use heavy ball feeds → practice lifting with legs/hips, not arm
Penetration & Margin Training
* Focus: Ball height (net clearance) + depth (deep targets)
