Training Plan for Kids (Ages 5-12)
Lesson 1: Introduction to Tennis & Basic Skills
* Fun warm-up games to build excitement
* Introduction to holding the racquet and basic strokes (forehand and backhand)
* Focus on hand-eye coordination with mini-rallies and balloon tennis
* Fun drills to get them moving and engaged
Lessons 2-3: Building Confidence & Basic Techniques
* Develop grip techniques and basic footwork
* Simple rally games to practice forehand and backhand swings
* Introduction to the serve using fun, age-appropriate methods
* Incorporate games like "Target Practice" for improving accuracy
Lessons 4-10: Skill Development & Consistency
* Improve stroke consistency with repetitive, fun drills
* Introduce basic volley techniques and net play
* Practice serving with a focus on correct motion and balance
* Fun mini-games and point play to develop court awareness and sportsmanship
* Emphasis on positive reinforcement and building confidence
Lessons 11+: Game Play & Introduction to Competition
* Focus on rallying and point construction with friendly games
* Introduce simple match play and scoring basics
* Develop agility and coordination through age-appropriate drills
* Emphasis on fun, teamwork, and learning the spirit of the game
* Regular feedback and small awards to keep motivation high
Training Plan for Teenagers (Ages 13-18)
Lesson 1: Assessment & Goal Setting
* Dynamic warm-up and stretching
* Initial assessment of technique, strengths, and areas for improvement
* Discuss individual goals and set training objectives
* Begin with stroke evaluation drills (forehand, backhand, serve)
Lessons 2-3: Technique Refinement & Physical Conditioning
* Refine grip, footwork, and stroke mechanics
* Introduce advanced strokes like topspin and slice, depending on skill level
* Serve drills focusing on power, accuracy, and spin variations
* Incorporate fitness drills to improve agility, speed, and endurance
Lessons 4-10: Strategy Development & Competitive Play
* Focus on match strategy: baseline control, net play, and shot selection
* Emphasize point construction and developing winning patterns
* Introduce match play scenarios with tactical drills
* Serve and return practice with emphasis on consistency and placement
* Incorporate mental training techniques for handling match pressure
Lessons 11+: High-Intensity Training & Tournament Prep
* Simulated match play with video analysis and tactical adjustments
* Advanced conditioning drills for strength, speed, and endurance
* Practice specific match scenarios, focusing on execution under pressure
* Detailed feedback sessions to evaluate progress and adjust goals
* Preparation for competitive play with mock matches and tactical planning