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 11+Ongoing Development & Match Readiness
Focus: Strategy, shot variety, match endurance, and mental game.
Goals:
• Play full matches confidently.
• Use shot selection based on opponent position.
• Improve serve placement and consistency under pressure.
Structure Options:
• Tactical Drills:
• Cross-court control before going down the line.
• High deep balls vs. short angled balls.
• Consistent depth to push opponent back.
• Serve & Return Variations:
• Target wide, body, and T serves.
• Aggressive vs. defensive returns.
• Match Play:
• Practice singles and doubles matches with coaching feedback.
• Conditioning:
• On-court sprint drills, endurance circuits.
Ongoing Focus:
• Reduce unforced errors.
• Develop a “Plan A” and “Plan B” for matches.
• Introduce topspin and slice variations.
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.
