Beginner training plan
Your first lessonLearn the basics: how to hold the racket, move correctly, and hit the ball with control, Ready position:
• Feet shoulder-width apart.
• Knees bent.
• Racket in front, ready to move.
Lesson 2-3 • Keep the ball on the racket without dropping it.
• Bounce the ball on the ground and control it.
• Walk with the ball balanced on the racket. 1. Body sideways.
2. Bring the racket back.
3. Hit the ball in front of your body.
4. Finish on top (follow through).
Lesson 4-10Learn the basic serve technique, practice returning serves, and coordinate movements within the point. Position yourself sideways, feet apart.
2. Hold the ball with your non-dominant hand.
3. Toss the ball slightly forward.
4. Hit it overhead with your arm extended.
5. Finish the forward motion.
Lesson 11+Improve consistency, accuracy, and movement on forehand and backhand strokes, and introduce strokes on the move and point situations. Progressive drills:
1. Forehand on the run:
• Coach tosses the ball to the right side, player moves, hits, and returns to the center.
2. Backhand on the move:
• Same but on the left side.
3. Combination: forehand + backhand on the move (coach alternates sides).
Advanced training plan
Your first lessonWarm-Up (10–15 min)
• Dynamic stretches: Arm circles, leg swings, torso twists.
• Footwork drills: Ladder drills, side-to-side shuffles, quick sprints.
• Mini-tennis rally: Short-distance volleys to focus on control and timing. Technical Focus (20–25 min)
1. Groundstrokes (forehand/backhand):
• Focus on consistency under pressure.
• Work on topspin variation, depth, and angle.
• Drill: Crosscourt and down-the-line alternating patterns.
2. Serve & Return:
• Serve with placement, spin, and pace.
• Return: Focus on anticipation and aggressive positioning.
3. Net Play & Volleys:
• Approach shots, volley exchanges, half-volleys.
• Emphasize quick reactions and proper footwork.
