Beginner training plan
Your first lessonForehand Basics + Movement
Focus: Grip, stance, swing path, contact point
Warm-up (10 min)
Jogging laps + dynamic stretches
Side shuffles + high knees
Drills (40 min)
1. Shadow Forehands (no ball, 5–10 min)
Emphasize grip (semi-western or eastern), stance, and follow-through
2. Drop Feed Forehands (10–15 min)
Coach drops ball in front of player
Focus on timing and hitting in front
3. Racquet Feed Forehands (10 min)
Feed from service line, player returns forehands to target
4. Footwork Ladder/Cones Drill (5–10 min)
Emphasize split step and quick recovery
Cool-down (5 min)
Guided stretching
Lesson 2-3Warm-up (10 min):
Drills (45 min):
Shadow backhand swings (10 min)
Drop-fed or coach-fed backhands (15 min)
Rally with a partner: Forehand-backhand pattern (15 min)
Backhand + Ready Position
Focus: Two-handed or one-handed backhand, shoulder turn, recovery
Warm-up (10 min)
Light jog
Arm/shoulder dynamic stretches
Drills (40 min)
1. Backhand Shadow Swings (5–10 min)
Focus on grip and shoulder rotation
2. Drop Feed Backhands (10 min)
Emphasize balance and swing path
3. Crosscourt Backhand Drill (10 min)
Feed balls to backhand side; aim for crosscourt target
4. Ready Position + Recovery Drill (10 min)
Player returns to center after each shot
Cool-down (5 min)
Positioning game: Practice moving back to ready position (5 min)
Cool-down (5 min)
Lesson 4-10Serve & Overheads
Focus: Serve toss, rhythm, contact point
Warm-up (10 min)
Arm circles, wrist stretches, shadow serve motion
Drills (40 min)
1. Toss Accuracy Drill (10 min)
Use cone or mark target area
2. Shadow Serves with Targets (10 min)
Emphasize rhythm, full motion
3. Serve Practice to Deuce/Ad Court (15 min)
Aim for different zones (wide, body, T)
4. Overhead Smash Drill (5 min)
Coach feeds lob; player smashes
Cool-down (5 min)
