Introduction & Basics
Objective: Get familiar with grips, footwork, and basic strokes.
Warm-up: Jogging, high knees, dynamic stretches, and shadow swings.
Grip Introduction: Eastern (forehand), Continental (serve/volleys), Semi-Western (topspin).
Basic Footwork: Ready position, split step, side shuffle.
Forehand & Backhand Basics:
Drill: Drop & Hit β Drop the ball and hit over the net (self-fed).
Drill: Partner Toss β Coach or partner tosses underhand for controlled stroke practice.
Short-Court Rally: Start in the service box to develop control.
Cool-down
Match Play & Tactical Development
Objective: Strengthen match play skills and introduce strategy.
Warm-up: Quick agility ladder, sprint-stop drills, dynamic stretches.
Advanced Rallying:
Drill: Crosscourt & Down-the-Line Patterns β Players alternate between controlled rally directions.
Drill: Deep Ball Challenge β Players must hit beyond the service line.
Serve & Return Focus:
Drill: 3-Point Serve Placement β Serve to three different targets per side.
Drill: Return Deep & Wide β Aim for deep returns to push the opponent back.
Net Play & Approach Shots:
Drill: Approach & Finish β Approach shot, volley, overhead combination.
Drill: Reaction Volleys β Fast feeds for quick net play reactions.
Game-Based Learning:
Drill: King of the Court β Winner stays on, challengers rotate in.
Drill: Tie-Breaker Challenge β Play competitive tie-breaks to 7 or 10.
Cool-down & Long-Term Goal Setting
Serving, Net Play & Basic Strategy
Objective: Develop serves, volleys, and introduce tactical play.
Warm-up: Footwork ladders, agility drills, shadow swings.
Serving Fundamentals:
Drill: Toss & Catch β Perfecting ball toss consistency.
Drill: Serve Into a Box β Aim for designated service box areas.
Net Play Basics:
Drill: Volley Ladder β Start close to the net, move back after 3 successful volleys.
Drill: Catch & Volley β Partner tosses, player catches on the racket face and volleys back.
Movement & Positioning:
Drill: Split-Step Reaction β Call out left/right for quick direction changes.
Match Play Introduction:
Drill: First to 5 Rally β Play points starting with a serve, first to 5 wins.
Cool-down
Groundstrokes & Consistency
Objective: Improve forehand/backhand technique and consistency.
Warm-up: Ladder drills, side shuffles, quick reaction drills.
Stroke Refinement:
Drill: Wall Rally Challenge β Hit forehands/backhands against a wall 10+ times in a row.
Drill: Cone Target Practice β Hit shots to specific court areas.
Rally Development:
Drill: Mini Tennis β Rally within the service box to improve control.
Drill: Baseline Rally to 10 β Aim for 10+ shots without an error.
Cool-down & Feedback
High-Intensity Groundstrokes & Footwork
Objective: Increase stroke power, consistency, and movement efficiency.
Warm-up: Fast footwork drills (ladder drills, sprint-stop exercises).
Groundstroke Precision & Power:
Drill: Depth Challenge β 80% of shots must land past the service line.
Drill: High-Tempo Rally β Rally at match speed with minimal errors.
Footwork & Recovery:
Drill: Side-to-Side Baseline Sprints β Shadow strokes while moving laterally.
Drill: Drop Shot & Recovery β Drop shot, sprint forward, hit, recover quickly.
Point Play: 3-ball sequences (deep, wide, attack).
Match Play & Tactical Development
Objective: Apply advanced tactics in match situations.
Tactical Point Play:
Drill: Pattern Play (Inside-Out, Cross, Down-the-Line) β Work on dominant patterns.
Drill: Pressure Points β Simulated match pressure (e.g., deuce/ad points).
Mental Toughness & Match Situations:
Drill: Comeback Scenarios β Start down 0-40 or 2-5 in a set.
Drill: Tiebreaker Battles β Play best-of-3 tiebreaks under pressure.
Full Match Play & Analysis
Record matches for self-review and strategy adjustments.
Identify strengths and weaknesses.
Net Play, Approach Shots & Transition Game
Objective: Improve net skills, approach shots, and offensive play.
Net Play & Reflexes:
Drill: Fast-Hands Volleys β Close-range rapid-fire volleys.
Drill: Reflex Volleys at the Net β Quick reaction volleys.
Approach Shot Strategy:
Drill: Attack & Volley β Approach shot, split step, volley finish.
Drill: Passing Shot Defense β Opponent tries to pass, net player defends.
Point Play: Short-court to full-court transition games.
Advanced Serving & Return Tactics
Objective: Develop serve accuracy, power, and return strategies.
Serving Drills:
Drill: Serve to Quadrants β Aim for four serve targets (wide, body, T, deep).
Drill: First Serve Power / Second Serve Spin β Focus on controlled aggression.
Return of Serve Focus:
Drill: Deep & Aggressive Returns β Return deep to push opponent back.
Drill: Chip & Charge β Slice return and rush the net.
Serve + First Ball:
Drill: Serve + Attack Pattern β Serve, hit deep, follow up with an aggressive shot.
Point Play: Serve and return game (server vs. returner to 11 points).