Weeks 1β2: Foundations
Focus: Rules, basic strokes, footwork
β’ Day 1:
β’ Learn rules & court layout
β’ Forehand & backhand groundstrokes
β’ Dink drills (short shots near the net)
β’ Day 2:
β’ Serve technique & return drills
β’ Intro to footwork patterns
β’ Wall drills or solo hitting
β’ Optional Day 3:
β’ Light rally play (cooperative)
β’ Focus on consistent dinks & ball control
Weeks 3β4: Consistency & Movement
Focus: Placement over power, ready position, soft hands
β’ Day 1:
β’ Dink game (first to 5 points)
β’ Serve-return-dink flow drill
β’ Cross-court forehands/backhands
β’ Day 2:
β’ Footwork ladder or cone drills
β’ Volley drills (paddle up, punch volley)
β’ Soft hands control drills at the kitchen line
β’ Optional Day 3:
β’ Mini-games with half court
β’ Emphasis on footwork & paddle prep
Weeks 5β6: Net Game & Strategy
Focus: Kitchen line play, shot selection, communication
β’ Day 1:
β’ Kitchen line movement & rules
β’ Drop shot practice (transition zone to kitchen)
β’ Partner dink battles
β’ Day 2:
β’ Doubles communication & switching
β’ Volley-to-dink transitions
β’ Serve placement
β’ Optional Day 3:
β’ Scrimmage: start all points with a 3-hit rally
β’ Focus on teamwork & positioning
Weeks 9β10: Offense vs Defense
Focus: Attacking opportunities & defending at the net
β’ Day 1:
β’ Identify attackable balls
β’ Third-shot drop vs third-shot drive
β’ Block & reset drills
β’ Day 2:
β’ Defense to neutral recovery
β’ Fast hands volley drills
β’ Mini point games to 5 with scenarios
β’ Optional Day 3:
β’ Competitive rally drills (cooperative to competitive)
β’ Emphasis on decision-making
Weeks 1β2: Foundations at Speed
β’ Technical: Crosscourt dinks, deep resets, quick hand speed drills
β’ Footwork: Shuffle ladders, cone pivots, transition zone movement
β’ Conditioning: Core stability + explosive footwork
Weeks 3β4: Net Domination + Midcourt Mastery
β’ Volleys: Block vs punch volleys, targeting hip shots
β’ Transition drills: Drop-shot recovery, push resets
β’ IQ: Read opponent body language, βfreeze and attackβ
π¨ Weeks 5β6: Serves/Returns + Spin Game
β’ Serve: Power vs placement, short-serve deception
β’ Returns: Deep return + net rush, return-to-dink strategy
β’ Spin drills: Topspin rolls, slice returns, off-speed deception
Weeks 9β10: Pressure, Clutch & Confidence
β’ Drills: Down 8β10, simulate tournament fatigue
β’ Shot selection training under stress
β’ Mental toughness: Visualization, breathing, post-error resets