Beginner training plan
Your first lesson🏓 Day 1 Client Assessment – Drill Outline
1. Warm-Up (5–10 mins)
• Dynamic stretching
• Short-court dinking (NVZ to NVZ) – feel & control
2. Paddle Control & Soft Game
• Straight-on & cross-court dinks – touch, consistency
• NVZ volleys – hand speed, reaction
• 3rd shot drop practice – soft shot under pressure
3. Footwork & Transition
• NVZ shuffle drill – lateral movement
• Midcourt transition shots – drop shots while advancing
4. Baseline Skills
• Cooperative groundstroke rally – forehand/backhand control
• Lob & overhead drill – positioning, timing
5. Serve & Return
• 10 serves – accuracy & depth
• Return reps – placement & consistency
6. Optional Mini-Game
• Half-court singles or rally points – game sense & decision-making
7. Coach Notes (Post-Session)
• ✅ Strengths
• ❌ Weaknesses
• 🧠 Mental game traits
Lesson 2-3🏓 Lesson 2: Foundation & Footwork Focus
1. Warm-Up (5–10 mins)
• Dinking warm-up (cross-court + straight)
• Dynamic NVZ footwork ladder (shuffles, split steps)
2. Serve & Return Tune-Up
• 10 focused serves (targets: deep middle, backhand corner)
• Return practice – placement and recovery to NVZ
3. Groundstroke Mechanics
• Baseline rally (topspin focus) – forehand & backhand
• Cross-court directional control
• Add footwork challenge: hit & move laterally
4. 3rd Shot Development
• 3rd shot drops + drives – rotate styles
• Partner feeding from baseline, client aims for NVZ targets
5. NVZ Pressure Drills
• Volley-to-volley battles
• “1 touch only” dink challenge – encourages paddle prep & fast decision-making
• Push vs reset practice
6. Transition Game Drill
• Live ball: start at baseline, move up after return
• Emphasize smart footwork and drop selection
7. Cooldown + Coach Feedback
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🏓 Lesson 3: Applying Under Pressure
1. Warm-Up (5–10 mins)
• Fast-paced dink rally (forehand only, then backhand only)
• Footwork cones + paddle control
2. Serve + 3rd Shot Drill Combo
• Serve → return → drop → play out short rally
• Focus on fluid transitions from baseline to NVZ
3. Offensive vs Defensive Scenarios
• Offensive: Player at NVZ, partner at baseline – aim to finish
• Defensive: Resetting from midcourt vs strong volleys
4. Kitchen Control Games
• “King of the Kitchen” – win 3 dink rallies to rotate
• Dink + surprise attack (random speed-up drills)
5. Game-Like Situations
• Half-court singles (3-shot rally starts)
• Full-court cooperative rally → competitive after 3 hits
6. Introduce Strategy Concepts
• NVZ positioning
• Communication cues (if doubles)
• Shot selection: when to reset vs attack
7. Cooldown + Progress Review
• Set small goals for next session (e.g., drop consistency, serve depth)
