Beginner training plan
Your first lessonLesson 1: Grips, Stance, and Contact
Objective: Build confidence by ensuring you can hit the ball over the net.
• The Grip: Learn the "Eastern Forehand" grip (shake hands with your racquet). This is the most versatile grip for beginners.
• The Ready Position: Establish the habit of a balanced, athletic stance with your racquet in front of you.
• The "Contact" Game: Forget full swings. Focus solely on meeting the ball in front of your body. We will use short, controlled feeds so you can feel the sensation of the ball hitting the strings cleanly.
Lesson 2-3Lessons 2–3: The Groundstroke Foundation
Objective: Create a repeatable swing path for forehands and backhands.
• The Forehand: Focus on the "Unit Turn" (turning your shoulders) and a low-to-high swing path. This builds the topspin necessary to keep the ball inside the lines.
• The Backhand: Introduce the two-handed backhand. It provides more stability and power for beginners. Focus on the dominant hand acting as a guide and the non-dominant hand providing the "push."
• The Follow-Through: Learn to finish your swing over your shoulder. A full follow-through is the key to preventing "pushing" the ball and ensuring you don't decelerate at the moment of impact.
Lesson 4-10Lessons 4–10: Movement, Serving, and the "Rally"
Objective: Transition from "hitting" to "playing tennis."
• Footwork Basics: Learn the Split-Step. This is the small hop you take just before your opponent hits the ball to stay ready to move in any direction.
• The Serve: We will break this down into three parts: The Toss (consistent placement), the Trophy Pose (loading), and the Swing (up and out).
• Net Play (Volleys): Learn to block the ball rather than swing at it. Keep the racquet out in front and use your legs, not your wrist, to punch the ball back.
• Building the Rally: We will shift to cooperative drills. The goal isn't to hit winners; the goal is to hit 5, 10, or 15 balls in a row with your coach/partner. This develops the patience required for tennis.
