Beginner training plan
Your first lessonWeeks 1–2: Foundations
Focus: Rules, basic strokes, footwork
• Day 1:
• Learn rules & court layout
• Forehand & backhand groundstrokes
• Dink drills (short shots near the net)
• Day 2:
• Serve technique & return drills
• Intro to footwork patterns
• Wall drills or solo hitting
• Optional Day 3:
• Light rally play (cooperative)
• Focus on consistent dinks & ball control
Lesson 11+Weeks 9–10: Offense vs Defense
Focus: Attacking opportunities & defending at the net
• Day 1:
• Identify attackable balls
• Third-shot drop vs third-shot drive
• Block & reset drills
• Day 2:
• Defense to neutral recovery
• Fast hands volley drills
• Mini point games to 5 with scenarios
• Optional Day 3:
• Competitive rally drills (cooperative to competitive)
• Emphasis on decision-making
Lesson 4-10Weeks 5–6: Net Game & Strategy
Focus: Kitchen line play, shot selection, communication
• Day 1:
• Kitchen line movement & rules
• Drop shot practice (transition zone to kitchen)
• Partner dink battles
• Day 2:
• Doubles communication & switching
• Volley-to-dink transitions
• Serve placement
• Optional Day 3:
• Scrimmage: start all points with a 3-hit rally
• Focus on teamwork & positioning
Lesson 2-3Weeks 3–4: Consistency & Movement
Focus: Placement over power, ready position, soft hands
• Day 1:
• Dink game (first to 5 points)
• Serve-return-dink flow drill
• Cross-court forehands/backhands
• Day 2:
• Footwork ladder or cone drills
• Volley drills (paddle up, punch volley)
• Soft hands control drills at the kitchen line
• Optional Day 3:
• Mini-games with half court
• Emphasis on footwork & paddle prep
