1st Lesson: Introduction & Basics
Objective: Familiarize yourself with the game, basic rules, and essential skills.
1. Warm-up (5-10 minutes)
• Dynamic stretches: Arm circles, leg swings, side lunges.
• Light jogging or jumping jacks to get moving.
2. Introduction to the Game (10 minutes)
• Brief explanation of the court, paddle, and ball.
• Overview of scoring and basic rules (e.g., two-bounce rule, serving rules).
3. Grip & Stance (10 minutes)
• Teach the Continental Grip (shake hands grip).
• Demonstrate ready stance: feet shoulder-width apart, knees slightly bent, paddle up.
4. Basic Groundstrokes (15 minutes)
• Forehand: Focus on a smooth swing and contacting the ball at waist height.
• Backhand: Practice two-handed (if needed) for control.
5. Intro to Serving (15 minutes)
• Underhand serve basics: step, swing, and follow through.
• Practice serving crosscourt into the correct service box.
6. Short Rally Practice (10 minutes)
• Pair up and try to keep the ball going over the net without focusing on scoring.
Lesson 11+: Advanced Techniques & Competitive Play
Objective: Hone skills, develop advanced shots, and prepare for competitive play.
1. Warm-up (5-10 minutes)
• High-intensity warm-ups like quick side shuffles and reflex drills.
2. Advanced Shots (20 minutes)
• Lobs: Lift the ball high over opponents at the NVZ.
• Smashes: Aggressive overhead shots to finish points.
3. Game Strategy (20 minutes)
• Practice stacking in doubles for better positioning.
• Learn how to anticipate opponents’ moves and adjust your play.
4. Speed & Reflex Drills (15 minutes)
• Quick volley exchanges to improve reaction time.
• Practice recovering quickly after hitting.
5. Competitive Match Play (30 minutes)
• Play full games with scoring.
• Focus on executing advanced skills and strategies.
Lessons 4-10: Skill Development & Strategy
Objective: Build confidence, improve accuracy, and introduce gameplay strategies.
1. Warm-up (5-10 minutes)
• Include paddle and ball warm-ups like wall hits or short rallies.
2. Shot Variety (20 minutes)
• Teach drop shots: Softly hit the ball so it lands in the NVZ.
• Practice volleys: Block or punch the ball back without letting it bounce.
3. Game Strategies (20 minutes)
• Teach court positioning (e.g., both players moving together in doubles).
• Introduce the importance of controlling the NVZ line.
4. Drills for Accuracy (15 minutes)
• Serve to specific zones.
• Practice placing dinks and drop shots closer to the net.
5. Match Play (20-30 minutes)
• Rotate partners to experience different play styles.
• Focus on implementing lessons into real games.
Lessons 2-3: Foundational Skills
Objective: Develop consistency with basic shots and introduce simple strategies.
1. Warm-up (5-10 minutes)
• Light movement and stretching, including shadow swings with the paddle.
2. Refining Serve & Return (15 minutes)
• Practice more consistent serves.
• Learn to aim returns deeper into the opponent’s court.
3. Dinking (15 minutes)
• Teach soft shots at the Non-Volley Zone (NVZ).
• Practice control by aiming for specific areas near the net.
4. Basic Footwork Drills (10 minutes)
• Side-shuffles and pivoting to stay balanced and move efficiently.
5. Mini Games (20 minutes)
• Play to 5 or 7 points focusing on implementing basic skills like serving, returning, and dinking.
Phase 1: Precision & Consistency (Weeks 1-2)
Focus: Master control, reduce unforced errors, increase shot precision
1. Warm-Up (10–15 min)
* Jogging + dynamic stretches
* Wall rally (100 shots without a miss, forehand/backhand mix)
* Shadow swings focusing on footwork
2. Technical Drills (30 min)
* 🎯 Serve Accuracy Drill: Aim for deep corners with varied spin (topspin, slice)
* 🥄 Drop Shot Ladder: Hit drop shots from baseline, halfway, then NVZ
* 💥 Volley Placement Drill: Practice hitting volleys at feet or sidelines
3. Consistency Challenge (20 min)
* 100 Dinks Challenge (singles or doubles): Partner up, count until mistake
* Third Shot Drill: Serve → return → third-shot drop → transition to NVZ
4. Cool Down (5–10 min)
Light jog, stretching, foam rolling
Phase 4: Matchplay & Pressure Training (Weeks 7+)
Focus: Apply skills under game pressure, boost mental toughness
1. Warm-Up (10 min)
* Match-style serve and return, NVZ exchanges
2. Pressure Drills (30 min)
* 🎯 Sudden Death Games: One point to win or lose
* 🔄 Serve Return + Reset Rallies: Drill the first 4 shots only
* 🧊 Frozen Foot Game: Players can’t move feet during NVZ dinks – improves hand speed
3. Matchplay Focused (30–40 min)
* Play with goals:
* One player only hits drop shots
* One point per poach
* Only crosscourt shots allowed
4. Video Review (Optional Homework)
* Record matches or drills, review shot choices and positioning
* Analyze errors and successes
Phase 3: Shot Variation & Strategy (Weeks 5–6)
Focus: Execute different shots based on situation, master shot disguises
1. Warm-Up (10 min)
* Controlled crosscourt dinks + transition shots
2. Advanced Shot Practice (40 min)
* 🌀 Disguised Drop Drill: Set up as a drive, drop the ball short last second
* 🧠 Two-Touch Drill: Return hard shot with a reset, then a drop
* 🔄 Backspin Dinks & Topspin Drives
3. Strategy Work (30 min)
* 📐 Third Shot Decision Drill: Choose drive or drop based on return depth
* 💣 Poach Practice: Learn timing + communication in doubles
* ♟️ Stacking & Shifting Drill: Practice court movement and partner coverage
Phase 2: Speed & Reaction (Weeks 3-4)
Focus: Build explosiveness, reflexes, and recovery speed
1. Warm-Up (10 min)
* Agility ladder, lateral shuffles, reaction ball drills
2. Footwork & Reflex Drills (30 min)
* 🧱 Fast Feet Drill: 4-corner cone movement while holding paddle
* ⚡ Reaction Volleys: Coach or partner rapid-feeds balls at net
* 🌀 Figure-8 Footwork + Swing: Move in a figure-8 around cones while swinging
3. Speed Rally Games (30 min)
* Skinny Singles at NVZ: Forces fast reactions and dinking under pressure
* Quick Draw: Player reacts to randomly fed shots (volley, dink, lob, drive)