Beginner training plan
Your first lessonFocus: Introduction, grip, stance, forehand & backhand basics, short rallying.
Goals:
• Learn ready position and athletic stance.
• Understand forehand & backhand grip.
• Hit controlled shots from service line.
Structure:
1. Warm-Up & Introduction – Dynamic movements, shadow swings.
2. Grip & Stance Basics – Eastern/Semi-Western forehand, two-handed backhand.
3. Forehand Fundamentals – Self-drop hits → coach feeds → mini tennis.
4. Backhand Basics – Self-drop → coach feeds → mini tennis.
5. Footwork Intro – Split step, side shuffle.
6. Mini Rally Practice – From service line.
7. Cool Down & Homework – Wall rally or self-bounce hits daily.
Lesson 2-3Skill Consolidation & Serve Intro
Focus: Build consistency, introduce serve & return, start baseline rallying.
Goals:
• Improve control and accuracy on forehand/backhand.
• Learn basic serve motion.
• Begin returning serves from short court.
Structure:
1. Warm-Up: Dynamic stretches + short-court rally.
2. Forehand/Backhand Consistency Drills:
• Target zones.
• Cross-court and down-the-line.
3. Footwork Development:
• Recovery to center.
• Approaching short balls.
4. Serve Basics:
• Continental grip intro.
• Toss consistency drills.
• Serve from service line to focus on mechanics.
5. Return of Serve Basics:
• Short underhand serves for timing.
6. Baseline Rally Intro:
• Coach/student rally from ¾ court distance.
7. Cool Down & Homework:
• Serve toss drills at home (without racquet or with).
Lesson 4-10 Skill Expansion & Match Play Foundations
Focus: Full-court play, net skills, rally endurance, scoring basics.
Goals:
• Rally from baseline with consistency.
• Develop volleys and overheads.
• Learn scoring and basic match play rules.
Structure Progression:
• Lesson 4–5:
• Baseline rallies with consistency targets (5–10 balls in play).
• Introduce forehand/backhand volleys (service line drills → net).
• Continue serve development (full service motion from baseline).
• Lesson 6–7:
• Overhead smash introduction (shallow feeds).
• Approach shots (forehand & backhand).
• Serve + first ball drill (serve then hit return ball).
• Lesson 8–10:
• Point play from serve (serve, return, rally).
• Doubles positioning basics.
• Learn full scoring system (15–30–40–game).
• Begin mini practice sets to 4 games.
Homework Between Lessons:
• Serve practice (10–15 serves each side).
• Wall rally for 5–10 minutes.
• Footwork ladder or cone drills for speed.
