Beginner training plan
Your first lessonLesson 1: Introduction & Warm-Up (60 minutes)
• Dynamic Warm-up:
• Jogging around the court, lateral shuffles, high knees, and butt kicks.
• Arm circles, wrist rolls, and shoulder stretches.
• Shadowing & Footwork Drills:
• Side-to-side movement and split-step timing.
• Rally Warm-up:
• Cooperative rallies focusing on control (dinks in pickleball or mini tennis in tennis).
• Encourage smooth movement and proper grip.
Lesson 2-3Lesson 2: Stroke Fundamentals (60 minutes)
Pickleball:
• Forehand & Backhand Groundstrokes:
• Grip, stance, and follow-through.
• Use target zones on the court for consistency.
• Dinking:
• Focus on soft hands and control near the non-volley zone (NVZ).
• Serves & Returns:
• Consistent, deep serves.
• Returning with depth and placement.
Tennis:
• Forehand & Backhand Groundstrokes:
• Emphasis on topspin, contact point, and recovery.
• Volleys:
• Hand-eye coordination and proper footwork at the net.
• Serve & Return:
• Grip, toss, and body rotation for power and accuracy.
Lesson 4-10Lesson 4-10: Drills & Repetition (60 minutes)
• Pickleball Drills:
• Dink Battles: Two players cross-court to improve consistency.
• Third-Shot Drop Reps: Continuous feeds from the baseline.
• Serve and Return Challenges: Points start with serve to simulate match play.
• Tennis Drills:
• Cross-Court/Down-the-Line Drills: Builds control and stamina.
• Approach and Volley Drills: Encourages transition to the net.
• Serve Under Pressure: Game-based drills that reward consistency under match conditions.
