Focus: 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 ā start with drop-fed balls, focus on form
⢠Introduce the backhand ā 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 5ā10 minutes of stretching and reviewing what you learned
Focus: Begin putting everything together in point-based situations. Learn basic rules and scoring.
What to practice:
⢠Warm up with light cardio and tennis-specific movement
⢠Practice baseline rallying with a partner or coach ā focus on consistency
⢠Practice full-motion serves with accuracy, not power
⢠Begin simple point play drills like āserve + one shotā or cross-court rallies
⢠Learn the basics of scoring (15, 30, 40, game) and play short games
⢠Stretch and reflect on progress at the end of each session
Focus: 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 ā start with just the toss and swing motion
⢠Review groundstrokes (forehand and backhand) to maintain progress
⢠Begin practicing volleys at the net ā focus on short, controlled movements
⢠Practice simple approach shots followed by volleys to simulate match play
⢠Cool down with stretching and breathing exercises
Focus: 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 ā aim for control, not power
⢠Play āmini tennisā 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
Focus: Sharpening stroke mechanics, improving consistency under pressure, and establishing depth control.
Training Points:
⢠Dynamic warm-up with movement patterns (ladder drills, resistance bands, medicine ball throws)
⢠High-volume rallying with targets (deep cross-court, inside-out forehands, corner control)
⢠Shadow swings for footwork precision and stroke recovery
⢠Pattern drills (e.g. forehand inside-out + inside-in combos, backhand + approach)
⢠Serve accuracy training (wide, T, body ā using targets)
⢠Cross-court and down-the-line rally drills with live points
⢠End with cool down, stretching, and recovery.
Focus: Game-style execution, adapting tactics, mental resilience, and tournament preparation.
Training Points:
⢠Practice matches with specific goals (e.g. serve-volley, defensive focus, topspin-heavy)
⢠Video analysis (if possible) to review court positioning and stroke efficiency
⢠Tiebreaker training, pressure games, and simulated match scenarios
⢠Opponent analysis (how to adjust tactics mid-match)
⢠Court coverage drills: defending wide angles, recovering from deep corners
⢠Rest and recovery planned strategically (1 full day off or light hitting)
Focus: Making the serve and return weapons, developing aggressive first-shot mentality.
Training Points:
⢠Serve placement + spin (flat, slice, kick serves under pressure)
⢠Serve + 1 drills (serve and aggressive first groundstroke)
⢠Return of serve practice (aggressive and neutral returns, chip return)
⢠Second serve attack drills (stepping inside baseline)
⢠Mix of singles and doubles point play starting with serve/return only
⢠Mental drills: simulate pressure points, tiebreaks, deuce games
⢠Continue physical conditioning ā focus on agility and reaction speed
Focus: Offensive mindset, approach shots, net coverage, and finishing points at the net.
Training Points:
⢠Footwork drills with emphasis on split step and forward movement
⢠Approach shot + volley combos (from short balls)
⢠Net coverage drills (reaction volleys, angled volleys, overheads)
⢠Serve + volley patterns; Return + pass drills
⢠Situational point play: short ball attack, first-strike tennis
⢠Practice against variety of spins and paces (heavy topspin, slice)
⢠Strength training (core stability, explosive legs, shoulder care)