Session 2 · 2 hours

Day 2 — Backhand Basics

Thumb grip + footwork speed

Learn a clean backhand contact, balanced lunges, and rallies that use both wings without rushing power.

Log in to mark this day complete

0–10 min

Warm-up

Drill: Jog + side shuffles → skipping rope 1 min → mobility.
Goal: Warm and ready
Coach tips: Short quick steps; stay light.
Home (10 min): Skipping 2×1 min

10–25 min

Footwork

Drill: Front-court lunge practice: right/left 10 each → recover to base. Add split-step before lunge.
Goal: Balanced lunge + quick recovery
Coach tips: Knee over toe (not beyond); push back strong.
Home (10 min): Lunge holds 2×20 sec

25–45 min

Backhand grip + control

Drill: Thumb grip check → backhand taps 30x → backhand push to partner (short distance) 20 reps.
Goal: Clean contact on strings
Coach tips: Thumb on bevel; elbow slightly out; small push.
Home (10 min): Backhand shadow 20

45–65 min

Backhand lift

Drill: Partner toss to backhand side → lift to back court. Step-by-step: turn body → racket under shuttle → lift upward.
Goal: 6/10 lifts reach mid court+
Coach tips: Don’t swing across; lift up; use legs.
Home (10 min): Wrist circles 1 min

65–85 min

Multi-shuttle (alternating)

Drill: Coach feeds alternating forehand/backhand rear corners (10+10). Focus: move first, hit after.
Goal: Correct movement to both sides
Coach tips: Split-step every feed; return to base.
Home (10 min): Side steps 3×20 sec

85–110 min

Rally challenge

Drill: Full-court easy rally: rule = must use both forehand & backhand. Count best rally.
Goal: Best rally = 12 shots
Coach tips: Aim high and safe; control over power.
Home (10 min): Stretch shoulders 1 min

110–120 min

Cool down

Drill: Stretch + hydration + note 1 improvement.
Goal: Recovery
Coach tips: Tell coach what felt hard.
Home (10 min): Sleep early

Time	Focus	Drill / Activity	Goal / Target	Coach tips	Home (10 min)
0–10	Warm-up	Jog + side shuffles → skipping rope 1 min → mobility.	Warm and ready	Short quick steps; stay light.	Skipping 2×1 min
10–25	Footwork	Front-court lunge practice: right/left 10 each → recover to base. Add split-step before lunge.	Balanced lunge + quick recovery	Knee over toe (not beyond); push back strong.	Lunge holds 2×20 sec
25–45	Backhand grip + control	Thumb grip check → backhand taps 30x → backhand push to partner (short distance) 20 reps.	Clean contact on strings	Thumb on bevel; elbow slightly out; small push.	Backhand shadow 20
45–65	Backhand lift	Partner toss to backhand side → lift to back court. Step-by-step: turn body → racket under shuttle → lift upward.	6/10 lifts reach mid court+	Don’t swing across; lift up; use legs.	Wrist circles 1 min
65–85	Multi-shuttle (alternating)	Coach feeds alternating forehand/backhand rear corners (10+10). Focus: move first, hit after.	Correct movement to both sides	Split-step every feed; return to base.	Side steps 3×20 sec
85–110	Rally challenge	Full-court easy rally: rule = must use both forehand & backhand. Count best rally.	Best rally = 12 shots	Aim high and safe; control over power.	Stretch shoulders 1 min
110–120	Cool down	Stretch + hydration + note 1 improvement.	Recovery	Tell coach what felt hard.	Sleep early

← Day 1 Foundation Day 3 Serve & Return →