Beginner training plan
Your first lessonIntro & Warm-Up (15 min)
Court layout and terminology
Paddle grip (continental grip)
Safety tips (non-volley zone, staying alert)
Basic Rules (10 min)
Scoring basics (only serving team scores)
Double bounce rule
Serve rotation
Basic Skills (30–40 min)
Underhand serve (target consistency)
Return of serve (forehand and backhand)
Gentle rallying across the net (no net rush)
Mini Games / Drills (15–20 min)
Cooperative rallies: how many hits can you do?
Serve-and-return drill
Lesson 11+Goal: Transition from "learner" to recreational player.
Focus Areas:
Shot variety and anticipation
Mental game and patience
Match play decision-making
Conditioning and endurance
Play analysis and self-feedback
Ongoing Training Ideas:
Rotate partners and play different styles
Record and review matches
Focused match-play with constraints (e.g., only drop shots allowed)
Drill under pressure (e.g., dink rally with time limit)
Lesson 4-10Each lesson includes:
Warm-up (10 min)
Focus skill (30 min)
Game/simulation (20–30 min)
Week-by-week focus:
🏓 Lesson 4: Volleys & Net Play
Forehand and backhand volleys (punch technique)
Transition from baseline to NVZ
🧠 Lesson 5: Positioning & Footwork
Where to stand during serve, return, rally
Partner communication
“Move as a unit” at the net
🎯 Lesson 6: Third Shot Drop
What it is, why it matters
Basic technique: soft drop into NVZ after return of serve
Drill: feed → drop → dink rally
🧱 Lesson 7: Defense & Resetting
Resetting pace from fast volleys into soft dinks
Block volleys
Drill: “firefight to soft” transition
🔁 Lesson 8: Serving with Purpose
Varying placement, depth, and spin
Target-based serve drills
Games with points for deep/accurate serves
🧩 Lesson 9: Strategy & Shot Selection
When to drop vs drive
How to move as a team
Poaching basics
🏁 Lesson 10: Play to Learn
Full games with coaching between points
Scorekeeping practice
Encouragement of good shot choices
