Training Program

Beginner Players

🟢 Beginner (Weeks 1–12)

Goal: Learn basic strokes, rules, and rally skills to play matches confidently.

  • Weeks 1–4: Foundations

    • Forehand & backhand grips and swing paths

    • Serve toss & basic contact

    • Volleys + mini-tennis games

    • Scoring system & first rallies

  • Weeks 5–8: Building Skills

    • Topspin forehand, intro to backhand slice

    • Serve practice (flat + consistent placement)

    • Transition play: rally → approach → volley

    • Cooperative rallies (10-ball challenge)

  • Weeks 9–12: Game Play

    • Singles tactics (cross-court consistency, defense vs. offense)

    • Basic doubles formation (one up/one back)

    • Serve + return routines

    • Play short matches with coaching feedback

✅ End Goal: Can serve consistently, rally 10+ shots, and play a full set with proper rules.

Intermediate Players

🟡 Intermediate (Weeks 1–12)

Goal: Refine strokes, add variety, and develop tactical awareness for consistent match play.

  • Weeks 1–4: Refinement

    • Forehand & backhand topspin depth control

    • Slice backhand for defense/approach

    • Serve variations (flat, slice, topspin)

    • Rally under pressure (cross-court drills)

  • Weeks 5–8: Tactical Play

    • “Serve + 1” patterns (serve, attack next ball)

    • Directional control (cross-court vs. down the line)

    • Net skills (volleys, overheads, transition footwork)

    • Situational play: offense vs. defense

  • Weeks 9–12: Match Application

    • Singles strategies (building points, shot selection)

    • Doubles teamwork (poaching, signals, switching)

    • Pressure drills (games to 11, tiebreakers)

    • Simulated match play & strategy discussions

✅ End Goal: Can construct points, use spin/variety, and play competitive matches with strategy.

Advanced Players

🔴 Advanced (Weeks 1–12)

Goal: Optimize performance, polish advanced tactics, and prepare for high-level competition.

  • Weeks 1–4: Precision & Power

    • Aggressive forehand/backhand with heavy topspin

    • Serve placement (wide, body, T) + second serve kick

    • Offensive & defensive slice use

    • High-intensity rally drills (cross → change direction → finish)

  • Weeks 5–8: Competitive Edge

    • Patterns of play (inside-out forehand, rally → approach → finish)

    • Return games (chip/block vs. aggressive return)

    • Net game polish (reflex volleys, doubles I-formation)

    • Physical conditioning (speed, recovery, endurance)

  • Weeks 9–12: Tournament Prep

    • Match scenarios (break points, tiebreaks, closing sets)

    • Mental toughness (pre-point routines, pressure handling)

    • Video match analysis for feedback

    • Simulated tournament (singles & doubles round-robin)

✅ End Goal: Compete at high recreational or tournament level with mental and tactical resilience.

🎯 Universal Session Structure (All Stages)

  • Warm-up (5 min): fun movement games or agility ladders

  • Skill focus (15 min): new stroke/tactic introduction

  • Game-based drills (20 min): cooperative or competitive

  • Match play (20 min): appropriate for age/stage