Beginner training plan
Your first lessonThe first lesson will assess the student’s current level to tailor a personalized program that promotes rapid, noticeable progress. Together, we’ll set specific, measurable goals and establish a clear plan to reach them.
First-session checklist (step-by-step):
Welcome and brief interview (goals, experience, any injury history).
Quick skill snapshot (grips, stance, rally consistency) with demonstration.
Baseline assessment (short rally test, serve accuracy, dinking ability).
Personalized plan creation (short- and long-term goals, target milestones, practice assignments).
Safety and equipment check (shoes, court awareness, warm-up routine).
Quick warm-up and demonstration of 2–3 foundational drills.
Debrief and schedule next session with a progress review method.
Lesson 2-3Lesson Plan 2 (Condensed)
Objectives
Rally consistency to 6–8 exchanges.
Introduce dink/drive patterns at the kitchen.
Early net awareness: paddle front, soft hands.
Warm-up (6 minutes)
Dynamic warm-up + 2 minutes light rally focusing on contact.
Drills (18 minutes)
1) Dink Progression (8 minutes)
Partner dink baseline to kitchen; earn a point for successful dink to target zone.
Cues: “Paddle front,” “soft hands.”
2) Controlled Rally (5 minutes)
Cooperative rally with soft shots only.
3) Third-Shot Drop (5 minutes)
Serve → return → drop to the kitchen; then transition to net.
Cues: “Drop, then step to kitchen.”
Progress Check (3 minutes)
Target: 6–8 consistent exchanges; note grip/stance.
Cool-down (2 minutes)
Homework
10 minutes wall or partner dink practice; 5 minutes third-shot drop.
Lesson Plan 3 (Condensed)
Objectives
Smooth baseline-to-net transition.
Introduce drive volleys and simple patterns.
Start reading returns and positioning.
Warm-up (5 minutes)
Quick mobility and 1–2 minute light rally.
Drills (21 minutes)
1) Drive Volley and Reset (7 minutes)
From mid-court, drive to partner at kitchen; reset to ready position.
2) Net Patience and Angles (7 minutes)
Two-on-two or target zones; practice guiding to open corners.
3) Finish Patterns (7 minutes)
2–3 shot pattern: third-shot drop → dink → drive volley → put-away to a target.
Progress Check (3 minutes)
Fast transitions, net confidence, basic pattern recall.
