Beginner training plan
Your first lessonIntroduction to Tennis
Objective: Create a comfortable and encouraging environment while introducing basic concepts.
1. Warm-up and Stretching: Brief introduction to dynamic stretches to prevent injury.
2. Equipment Familiarization: Show proper grip (Eastern forehand grip for starters), racket handling, and how to use it efficiently.
3. Court Orientation: Explain court layout—boundaries, service boxes, and basic tennis rules.
4. Basic Forehand Stroke: Demonstrate and practice forehand shots, focusing on footwork, racket position, and follow-through.
5. Ball Control Drills: Simple hand-eye coordination drills (e.g., bouncing a ball on the racket) to improve feel for the racket and ball.
6. Fun Rally: End the lesson with a short rally to make the beginner comfortable hitting the ball and maintaining rhythm.
Emphasis:Enjoyment, building familiarity with the racket, and very basic forehand mechanics.
Lesson 11+Refining Skills and Strategy
Objective: Transition from beginner to intermediate play, focusing on tactical awareness and advanced shot-making.
1. Game Strategy and Tactics: Teach the importance of shot placement, court positioning, and anticipating the opponent’s moves.
2. Advanced Footwork: Introduce more complex footwork drills, like side-stepping and backpedaling, for better positioning.
3. Situational Play: Focus on specific match situations—serving under pressure, returning difficult shots, and winning points at the net.
4. Mental Training: Begin discussions on mental toughness, focus during rallies, and staying calm in competitive play.
5. Match Play: Incorporate more match-like scenarios with coaching during and after matches to refine tactics and performance.
6. Fitness and Conditioning: Emphasize the importance of conditioning to maintain energy and endurance during matches.
Emphasis: Tactical awareness, advanced stroke variety, and mental preparation for match play.
By the end of this training plan, beginners will have developed a solid technical foundation, an understanding of tennis strategy, and the confidence to play and enjoy the game recreationally or competitively.
