Beginner training plan
Your first lessonThe first lesson focuses on familiarizing the player with the tennis court, racket, and basic strokes. Begin with a light warm-up, including jogging and dynamic stretches, as well as arm and wrist rotations. Introduce the player to the proper grip, such as the Continental or Eastern grip, and teach the ready position with knees slightly bent and balanced stance. Have the player practice forehand and backhand swings without hitting the ball through shadow swings, and then move to mini tennis by standing close and gently rallying slow balls. Finish the lesson with a cool-down, stretching the arms, shoulders, and legs, and briefly discuss tennis etiquette and basic scoring.
Lesson 11+Lessons eleven and beyond focus on maximizing potential through advanced stroke refinement, strategy, and match play. Start each session with a full-body dynamic warm-up and a short mini-tennis rally to activate the hands and feet. Introduce advanced techniques such as topspin, slice, and kick serves, and refine approach shots and volleys while moving from the baseline to the net. Focus on developing an accurate and powerful first serve, as well as a reliable second serve. Drills should include point-based games that simulate match scenarios, footwork and recovery exercises, and advanced target practice aimed at corners, lines, and angles.
Lesson 4-10Lessons four through ten are designed to improve stroke reliability, footwork, and basic strategy. Begin each session with warm-up exercises including agility drills and dynamic stretches. Focus on refining groundstrokes with topspin, improving volley and overhead timing, and developing a consistent serve that emphasizes placement over power. Incorporate drills such as cross-court rallies, target practice, and serving 20–30 balls aiming for corners. Introduce basic scoring and point play while emphasizing positioning, staying near the baseline, and approaching the net wisely. Include footwork drills like split steps and lateral movements, and finish the lesson with interval sprints, stretching, and reflection on progress and goals.
