Beginner training plan
Your first lessonI have written the below just to give a general idea of different levels. I am making no guarantees for performance improvement or injury prevention.
Beginner level:
Teach them the rules, basic strategies, positioning, footwork, shots, shot placement (basics)
-Shots(1,2,3,4,5) -
1.Serve, 2. Return, 3. 3rd shot Drop(push drop & topspin drop), 4. Kitchen topspin Roll volleys,
Crosscourt dinks, Speed-ups/ Roll volley attack, etc
Note: Most of the above shots have both forehand and backhand shots
-Exercises/Workout I do for strength/conditioning
Intermediate level:
-3rd shot Drive
-Crosscourt topspin dinks and push/slice dink & crosscourt topspin dink volley. Dink placement. Gaining advantage in dink rallies
- Attacks/Speed-ups/Off-Speed/Other offense like going behind your opponent at the kitchen (placement)
- Net Fast volley exchange - Counters, Blocks and Resets(when to use)
- Transition zone(mid court) shots - Resets, Offense
Drills:
1. Crosscourt - dinks, volley & attack at the net
2. Skinny singles - Straight & Crosscourt
3. Fast Volley exchange at the net
Advanced level:
-Backhand roll/flick
- Kitchen Speed up (how to generate power & topspin with compact swing)- Two distinct techniques. One is more advanced
- Borrowing the force from opponents Speed-up/counter with compact swing (either thru wrist & elbow extension or just a tiny bit of forearm rotation at contact and stop-rebound action)
- Changing angles to place in the gaps or going crosscourt during fast volley exchange
- 3rd shot hybrid Drive-drop or Drip
-Intercepting/poaching/being a poaching threat in the middle esp in I formation or partner is in crosscourt dinking exchange/Common Rotational scenarios
-Ernie set-up, recognition & execution
-ATP recognition & execution
-Lobs
-Deceptions (swing motion, body movement, initial set up, etc)
Two-ey backhand :
- Push return
- Crosscourt topspin dink -"cupping" the ball
- Off-the-bounce speed-up
- Countering and resetting ( coming to the body & to your side)
- 3rd shot topspin drop
