Beginner training plan
Your first lesson0–5 min — Warm-Up (no racket)
* Jog baseline to net x3
* Side shuffles x2 each direction
* Arm circles + wrist loosening
Purpose: avoid injury, wake up coordination
5–10 min — Racket Familiarity
* Grip: show continental grip (don’t over-explain)
* Bounce ball on strings (forehand side only) x20
* Drop + catch drill (hand-eye coordination)
10–20 min — Forehand Foundation
* Teach 3 things only:
1. Ready position
2. Low-to-high swing
3. Contact in front
Drills:
* Self-drop forehand → hit over net
* Coach hand feeds (slow, consistent)
No backswing complexity. No footwork overload. Just contact.
20–30 min — Backhand Basics
* Start with two hands (more control)
* Same 3 concepts: ready, low-high, contact in front
Drills:
* Self-drop backhand
* Hand feeds
30–40 min — Movement + Hitting
* Add simple footwork:
* Split step (light hop before hit)
* Move → stop → hit
Drills:
* Toss ball wide → player moves and hits
* Alternate forehand/backhand feeds
40–50 min — Rally Introduction
* Mini tennis (service boxes only)
* Goal: 3–5 shots in a row, not power
Constraint-based:
* Must bounce before hitting
* Must stay inside boxes
50–55 min — Serving Intro
* Grip: continental (don’t negotiate this)
* Motion:
* Toss slightly in front
Drills:
* Toss practice only
* Half-serve from service line
55–60 min — Game / Competitive Element
* Simple challenge:
* Hit 5 balls in a row over net
Youth players
Working with kidsfalse
Working with teenagersfalse
