Beginner training plan
Your first lessonFocus: Get comfortable with the racket, the court, and basic strokes.
What to practice:
• Warm up for 10 minutes with light jogging, dynamic stretches, and footwork exercises
• Learn proper grip (forehand, backhand) and ready stance
• Practice basic forehand strokes — start with drop-fed balls, focus on form
• Introduce the backhand — two-handed or one-handed, depending on comfort
• Improve hand-eye coordination by bouncing the ball on the racket or hitting against a wall
• Finish with 5–10 minutes of stretching and reviewing what you learned
Lesson 2-3Focus: Improve timing and technique for your forehand and backhand. Begin learning footwork patterns.
What to practice:
• Warm up with footwork drills like side shuffles and dynamic stretches
• Do shadow swings to reinforce proper stroke mechanics without hitting the ball
• Practice forehands and backhands using consistent feeds — aim for control, not power
• Play “mini tennis” inside the service boxes to develop feel and control
• Work on split steps and movement drills to build footwork and recovery habits
• End with stretching and note areas to keep improving
Lesson 4-10Focus: Learn the basic technique of serving and net play.
What to practice:
• Start with a full-body warm-up, focusing on shoulder mobility
• Learn the continental grip for serving and practice your toss
• Break the serve into parts — start with just the toss and swing motion
• Review groundstrokes (forehand and backhand) to maintain progress
• Begin practicing volleys at the net — focus on short, controlled movements
• Practice simple approach shots followed by volleys to simulate match play
• Cool down with stretching and breathing exercises
