Beginner training plan
Your first lessonIntroduction to rules, court layout, and scoring.
Focus on footwork and positioning (ready position, split-step).
Practice serves and return of serve (stand on baseline, hit inbounds).
Lesson 11+Drill combination of forehands, backhands, dinks, and serves.
Play half-court games to practice movement and ball control.
End each session with mini-games to keep things engaging.
Lesson 4-10Explain and practice dinking (controlled, soft shots into the kitchen).
Practice net play and volleying technique.
Continue working on serves and returns.
Lesson 2-3Focus on proper grip (continental grip).
Practice forehands and backhands, hitting cross-court and down the line.
Introduce simple rallying.
Advanced training plan
Your first lessonAdvanced strategies and tactics
Spin serves and return variations
Control and placement (dinks, third shot drops)
Fast-paced volleying and transition play
Conditioning and endurance
Lesson 11+Practice moving from baseline to kitchen efficiently.
Defensive drills: lob retrievals, resetting rallies from defensive positions.
Work on improving reaction times at the net.
Focus on strategic positioning (poaching, stacking, aggressive net play).
Practice fast-paced doubles and singles games.
Focus on conditioning and endurance with more challenging drills.
Incorporate match play scenarios with strategy analysis.
Conditioning and agility drills to maintain stamina.
Simulate tournament games and practice mental toughness.
