Beginner training plan
Your first lessonFirst, we will do the Grip & Stance Drill (Shadow Swinging), where we discuss basic rules, strategy, stance, and grip and then practice all of them without balls. Next, we'll move to the Target Practice Drill (Ball Control), hitting the ball to a partner and aiming to keep it to a line on the court or a human target. Finally, we'll practice the Net Bounce Drill (Forehand/Backhand), hitting the ball over the net after one bounce, alternating between forehand and backhand shots.
Lesson 11+In this stage, we’ll refine all aspects of your game. Strategy, court positioning, and shot selection will take center stage as you integrate these skills into recreational games with other players. We’ll also tailor drills to address individual weaknesses or specific areas you want to strengthen, with opportunities to work on advanced techniques.
Lesson 4-10We will engage in the Transition Zone Drill, where we begin at the baseline and rally toward the net, stopping in the transition zone to practice controlled shots before advancing to the kitchen. We will then practice the Dinking Triangle Drill, setting up three cones in the kitchen and dinking in a triangular pattern with a partner. Following that, we'll focus on the Speed-Up & Reset Drill, practicing quick, aggressive shots from the kitchen line, followed by a soft reset to regain control. We'll also alternate between practicing lobs and overhead smashes with the Lob & Overhead Drill, using a partner or coach feeding balls. Additionally, we'll engage in the Serve & Return Deep Drill, practicing deep serves aiming for the back corners of the service box, and then have a partner return the serve deep toward the baseline, focusing on placing the ball in specific zones. Next, we'll do the Volley Battle Drill, standing at the kitchen line with a partner and volleying the ball back and forth without letting it bounce, aiming for controlled, consistent shots. Finally, we'll simulate a full game with the Game Simulation Drill, playing out full points starting with a serve and focusing on executing different skills from the lessons, such as volleys, dinks, and resets.
