Beginner training plan
Your first lessonSection 1: Foundations & Rules
Goal: Learn the court, rules, grip, and basic strokes.
Focus Areas:
• Rules & Scoring: Understand double bounce rule, serve rules, kitchen/no-volley zone.
• Court Layout: Learn where to stand and basic positioning.
• Grip & Ready Position: Use a continental grip (like shaking hands with the paddle).
• Basic Shots:
• Serve: Underhand, cross-court.
• Return of Serve
• Dink: Soft shot into the kitchen.
Drills:
• Wall rally (if no partner)
• Serve and return practice
• Dink drill with partner
Tips:
• Keep paddle up and out in front.
• Stay on the balls of your feet.
• Watch the ball all the way to your paddle.
Lesson 11+Section 4: Game Play & Improvement Plan
Goal: Start playing full games and identify areas to improve.
Focus Areas:
• Game Play: Practice full games to apply skills.
• Shot Selection: Know when to drive, drop, or dink.
• Match Strategy: Target weaker opponents, avoid unforced errors.
• Review & Adjust: Record or reflect on games to spot areas for improvement.
Drills:
• Play games to 11.
• Replay points that didn’t go well and adjust.
• Serve placement practice.
Next Steps:
• Join a local ladder league or open play session.
• Keep working on consistency and decision-making.
• Try playing with and against better players to grow.
Lesson 4-10Section 3: Net Play & Consistency
Goal: Develop control at the kitchen line and work on consistency.
Focus Areas:
• Volley Technique: Block vs punch volleys.
• Dinking Consistency: Placement and patience.
• Third Shot Drop: Learn to neutralize strong returns.
• Communication (doubles): “Mine”, “yours”, and calling shots.
Drills:
• Volley vs groundstroke rally.
• Cross-court dink rally.
• Third shot drop drill (serve → return → drop → dink rally).
Games:
• Play mini games with focus on certain shots (e.g., only drops and dinks).
