Focus: Get comfortable with the racket, the court, and basic strokes.
What to practice:
• Warm up for 10 minutes with light jogging, dynamic stretches, and footwork exercises
• Learn proper grip (forehand, backhand) and ready stance
• Practice basic forehand strokes — start with drop-fed balls, focus on form
• Introduce the backhand — two-handed or one-handed, depending on comfort
• Improve hand-eye coordination by bouncing the ball on the racket or hitting against a wall
• Finish with 5–10 minutes of stretching and reviewing what you learned
Focus: Begin putting everything together in point-based situations. Learn basic rules and scoring.
What to practice:
• Warm up with light cardio and tennis-specific movement
• Practice baseline rallying with a partner or coach — focus on consistency
• Practice full-motion serves with accuracy, not power
• Begin simple point play drills like “serve + one shot” or cross-court rallies
• Learn the basics of scoring (15, 30, 40, game) and play short games
• Stretch and reflect on progress at the end of each session
Focus: Learn the basic technique of serving and net play.
What to practice:
• Start with a full-body warm-up, focusing on shoulder mobility
• Learn the continental grip for serving and practice your toss
• Break the serve into parts — start with just the toss and swing motion
• Review groundstrokes (forehand and backhand) to maintain progress
• Begin practicing volleys at the net — focus on short, controlled movements
• Practice simple approach shots followed by volleys to simulate match play
• Cool down with stretching and breathing exercises
Focus: Improve timing and technique for your forehand and backhand. Begin learning footwork patterns.
What to practice:
• Warm up with footwork drills like side shuffles and dynamic stretches
• Do shadow swings to reinforce proper stroke mechanics without hitting the ball
• Practice forehands and backhands using consistent feeds — aim for control, not power
• Play “mini tennis” inside the service boxes to develop feel and control
• Work on split steps and movement drills to build footwork and recovery habits
• End with stretching and note areas to keep improving
Focus: Sharpening stroke mechanics, improving consistency under pressure, and establishing depth control.
Training Points:
• Dynamic warm-up with movement patterns (ladder drills, resistance bands, medicine ball throws)
• High-volume rallying with targets (deep cross-court, inside-out forehands, corner control)
• Shadow swings for footwork precision and stroke recovery
• Pattern drills (e.g. forehand inside-out + inside-in combos, backhand + approach)
• Serve accuracy training (wide, T, body — using targets)
• Cross-court and down-the-line rally drills with live points
• End with cool down, stretching, and recovery.
Focus: Game-style execution, adapting tactics, mental resilience, and tournament preparation.
Training Points:
• Practice matches with specific goals (e.g. serve-volley, defensive focus, topspin-heavy)
• Video analysis (if possible) to review court positioning and stroke efficiency
• Tiebreaker training, pressure games, and simulated match scenarios
• Opponent analysis (how to adjust tactics mid-match)
• Court coverage drills: defending wide angles, recovering from deep corners
• Rest and recovery planned strategically (1 full day off or light hitting)
Focus: Making the serve and return weapons, developing aggressive first-shot mentality.
Training Points:
• Serve placement + spin (flat, slice, kick serves under pressure)
• Serve + 1 drills (serve and aggressive first groundstroke)
• Return of serve practice (aggressive and neutral returns, chip return)
• Second serve attack drills (stepping inside baseline)
• Mix of singles and doubles point play starting with serve/return only
• Mental drills: simulate pressure points, tiebreaks, deuce games
• Continue physical conditioning — focus on agility and reaction speed
Focus: Offensive mindset, approach shots, net coverage, and finishing points at the net.
Training Points:
• Footwork drills with emphasis on split step and forward movement
• Approach shot + volley combos (from short balls)
• Net coverage drills (reaction volleys, angled volleys, overheads)
• Serve + volley patterns; Return + pass drills
• Situational point play: short ball attack, first-strike tennis
• Practice against variety of spins and paces (heavy topspin, slice)
• Strength training (core stability, explosive legs, shoulder care)
