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 2-3The second and third lessons aim to build basic stroke consistency and court movement. Begin with a warm-up including light jogging, side shuffles, and dynamic stretches. Focus on improving forehand and backhand strokes with proper follow-through, introduce basic volleys near the net, and start teaching the serve with emphasis on the toss and motion without worrying about power. Use drills such as feed-and-hit forehands and backhands, mini rallies of five to ten shots, and wall practice to improve timing and control. Include short sprints or agility exercises to improve footwork. End with stretching and a discussion of what felt comfortable and challenging during the session.
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.
