Beginner training plan
Your first lesson1. Warm-Up (5–10 minutes)
Jog around the court (2 laps)
Dynamic stretches (arm circles, toe touches, high knees)
Hand-eye drills:
Toss a ball and catch it (individually)
Toss to a partner and catch
2. Forehand Grip & Racquet Basics (5 minutes)
Show them the forehand grip
Let them practice holding it correctly
Have them shadow swing slowly a few times
3. Shadow Swings (10 minutes)
Demonstrate the basic steps:
Turn your body (non-dominant shoulder faces the net)
Swing low to high
Contact in front of your body
Follow through over the shoulder
Do 10–15 shadow swings together without a ball
4. Drop-Hit Forehands (10–15 minutes)
Players drop the ball themselves and hit it over the net
Coach gives feedback: "turn more," "nice follow through," etc.
Focus on good contact and balanced stance
5. Coach Feed Forehands (10–15 minutes)
I stand on other side and gently feeds one ball at a time
Players try to hit forehands over the net
Emphasize:
Making contact in front
Using full swing, not just a poke
Watching the ball
6. Mini Forehand Game (5–10 minutes)
Use service boxes only
Rally with a partner, just forehands
Let them play freely, aiming for control (not power)
7. Cool Down & Recap (5 minutes)
Light stretching
Ask:
What’s one thing you learned about the forehand?
What did you enjoy most?
Lesson 2-3✅ Lesson 2: Forehand Recap + Backhand Introduction
🔁 Warm-Up (10 mins)
Dynamic stretches (arm circles, leg swings)
Mini tennis (short court forehands to loosen up)
Toss-and-catch games to improve timing
🎯 Forehand Recap (15 mins)
Review from Lesson 1:
Grip: Eastern grip
Stance: Semi-open or closed
Swing path: Low to high
Contact point: In front of the body
Follow-through over shoulder
Drills:
Drop-hit forehands from coach
Forehands in pairs over mini net
Forehand rally competition (3 shots each)
🔄 Transition (5 mins)
Shadow backhand swings
Demonstrate difference in contact point and preparation
✋🏽 Two-Handed Backhand Intro (20 mins)
Key Concepts:
Grip: Dominant hand continental, non-dominant hand eastern forehand grip
Stance: Closed or neutral
Preparation: Unit turn early
Contact: In front of front hip
Follow-through: Over opposite shoulder
Drills:
Shadow swings (no ball)
Drop feeds (coach drops ball, student hits)
Toss-and-hit backhands with coach feed
🚦 Cool Down (10 mins)
Light jogging
Static stretching (focus on shoulders, forearms, legs)
Group recap: “What felt easier? What was hardest today?”
🎾 Lesson 3: Backhand Practice & Basic Rallying
🔁 Warm-Up (10 mins)
Jog around court with agility stops
Forehand + backhand shadow swings
Toss-and-catch alternating FH/BH
💪 Backhand Drills (20 mins)
Review grips and stance
Progression from static to moving drills:
Stationary drop-hit backhands
Coach-fed balls from service line
Partner backhand rally (short court)
🤝 Combine Forehands + Backhands (15 mins)
"Alternating rally" drill: coach feeds alternating FH/BH
Students try to rally 3–4 shots with a partner
Focus on footwork and switching grip efficiently
