FOUNDATION AND FIRST STRIKE CONTROL: Total time 90 minutes. Dynamic Warm-Up (10–15 min): Jogging, side shuffles, carioca, skater hops, shadow swings, and mini tennis rally. Goal: Activate agility and focus. Technical Tune-Up (15–20 min): Crosscourt and down-the-line rallies, depth targets, early preparation and recovery. Serve and Return (20 min): Serve wide, body, and T targets; attack second serves. Tactical Drills (20–25 min): Crosscourt to down-the-line pattern, defense-to-offense, serve plus one. Live Play (15–20 min): Tie-breakers and winner-stays-in games. Cool Down (5–10 min): Stretch and reflect on strongest shots and areas to improve.
MATCH STRATEGY, MENTAL TOUGHNESS, AND ENDURANCE: Total time 90 minutes. Warm-Up (10–15 min): Extended movement—agility ladder, jump rope, footwork bursts. Technical Focus (15 min): Serve variety—flat, slice, kick—under fatigue; return depth consistency. Tactical Drills (25 min): Point construction—mix pace, spin, and shot height. Focus on exploiting opponent weaknesses. Extended Rally Drill—minimum 12-ball consistency before attacking. Match Play (25 min): Full games with tactical goals (example: must finish points at net or target backhand). Mental Focus Challenge: Play under simulated crowd or noise pressure. Cool Down (10 min): Stretching, breathing exercise, mental reset, and reflection on endurance, focus, and match IQ.
TOURNAMENT PREPARATION AND PEAK PERFORMANCE: Total time 90 minutes. Warm-Up (10–15 min): Tournament-style warm-up—5-minute rally, 2-minute volleys, 2-minute serves. Technical Focus (15–20 min): Serve rhythm routine, return consistency, first-serve percentage tracking. Tactical Drills (25 min): Match simulation with scorekeeping—practice pre-point rituals, time management, and energy pacing. Situational awareness—players simulate different rounds (early match, semifinals, finals). Focus on adapting tactics to different opponents. Match Play (20 min): Full match or set play, emphasizing focus, recovery, and tactical adjustments mid-match. Cool Down (10 min): Deep breathing, stretching, visualization exercise for upcoming competition, and group reflection on goals for real matches.
DEFENSE TO OFFENSE AND CONSISTENCY UNDER PRESSURE: Total time 90 minutes. Warm-Up (10–15 min): Quick reaction sprints and shadow recovery drills. Technical Work (15–20 min): Defensive lobs, on-the-run forehands, and neutralizing deep shots. Serve and Return (15–20 min): Serve placement under pressure, second serve consistency, deep crosscourt returns. Tactical Drills (25 min): Defense-to-offense drill—start with defensive feed, transition to control, finish with offense. Consistency challenge—long baseline rally without unforced errors. Match Simulation (15 min): Situational play—down 30–40 or up 40–15. Players practice staying calm and turning defense into attack. Cool Down (5–10 min): Light jog, stretching, and short discussion on mental composure.
ANTICIPATION AND SHOT SELECTION: Total time 90 minutes. Warm-Up (10–15 min): Dynamic footwork with directional changes and reaction drills. Focus on reading opponent cues. Technical Focus (15–20 min): Anticipation-based hitting—reacting to visual cues from the opponent’s racquet and body. Emphasis on split-step timing and recovery position. Tactical Drills (25 min): Pattern recognition—coach feeds unpredictable sequences, players respond with appropriate shot selection (defensive, neutral, or attacking). Rally variation—players must change direction only when in a winning position. Point Play (20 min): Situational points where players must anticipate the next shot and defend or attack accordingly. Cool Down (10 min): Stretch, breathing, and quick reflection on anticipation and reaction control.
HIGH-PRESSURE COMPETITION AND MENTAL STRENGTH: Total time 90 minutes. Warm-Up (10–15 min): Cardio-based agility and quick hand-eye reaction drills. Technical Focus (15 min): Serve under pressure—simulate 30–40 and match point scenarios. Tactical Drills (25 min): Pressure point play—players start each point at disadvantage (30–40 or 15–40) to practice focus and composure. Defensive recovery games—players must win three points in a row from behind. Match Simulation (25 min): Play short sets or tiebreaks with penalty for unforced errors (push-ups, sprints, or mental reset). Focus on breathing control, inner dialogue, and staying calm. Cool Down (10 min): Guided reflection on pressure management, gratitude journaling for improvement mindset.
ATTACKING PATTERNS AND NET TRANSITION: Total time 90 minutes. Warm-Up (10–15 min): Dynamic movement with split-step and volley reactions. Technical Focus (20 min): Forehand inside-out, backhand line change, approach shot technique. Serve and Return (15–20 min): Serve + volley patterns, slice serve variation, chip return. Tactical Drills (20 min): Approach and finish—crosscourt rally, approach, volley deep to open court. Transition footwork emphasis. Point Play (20 min): “Attack first” challenge—players win points by finishing at net or forcing errors. Reflection (5–10 min): Discuss court positioning and transition timing.
