Beginner training plan
Your first lessonFocus: Get comfortable with the racket, the court, and basic strokes.
What to practice:
• Warm up for 10 minutes with light jogging, dynamic stretches, and footwork exercises
• Learn proper grip (forehand, backhand) and ready stance
• Practice basic forehand strokes — start with drop-fed balls, focus on form
• Introduce the backhand — two-handed or one-handed, depending on comfort
• Improve hand-eye coordination by bouncing the ball on the racket or hitting against a wall
• Finish with 5–10 minutes of stretching and reviewing what you learned
Lesson 11+Focus: Begin putting everything together in point-based situations. Learn basic rules and scoring.
What to practice:
• Warm up with light cardio and tennis-specific movement
• Practice baseline rallying with a partner or coach — focus on consistency
• Practice full-motion serves with accuracy, not power
• Begin simple point play drills like “serve + one shot” or cross-court rallies
• Learn the basics of scoring (15, 30, 40, game) and play short games
• Stretch and reflect on progress at the end of each session
Lesson 4-10Focus: Learn the basic technique of serving and net play.
What to practice:
• Start with a full-body warm-up, focusing on shoulder mobility
• Learn the continental grip for serving and practice your toss
• Break the serve into parts — start with just the toss and swing motion
• Review groundstrokes (forehand and backhand) to maintain progress
• Begin practicing volleys at the net — focus on short, controlled movements
• Practice simple approach shots followed by volleys to simulate match play
• Cool down with stretching and breathing exercises
Lesson 2-3
