Session 1 · 2 hours

Day 1 — Foundation

Grip, ready position, basic control

Build a correct base: warm joints, split-step, shuttle taps, and a patient forehand lift that reaches mid–back court.

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0–10 min

Warm-up

Drill: Light jog (2 laps) → skipping (1 min) → dynamic stretches (shoulders, hips, ankles).
Goal: Body warm + joints ready
Coach tips: Keep breathing; small steps; shoulders relaxed.
Home (10 min): Wall throws: 30 catches

10–25 min

Footwork

Drill: Ready stance (knees bent) → split-step practice (10 reps) → shadow to 6 corners (2 rounds) at 50% speed.
Goal: Correct base + balance
Coach tips: Land soft; return to base; no crossing feet in front court.
Home (10 min): Split-step 3×20 sec

25–45 min

Racket control

Drill: Shuttle taps: (1) tap up on forehand side 30x (2) tap up backhand side 30x (3) tap up alternating 20x.
Goal: Control 10+ continuous taps
Coach tips: Loose grip; small swing; eyes on shuttle.
Home (10 min): Taps: 3 sets

45–65 min

Forehand lift

Drill: Coach/partner underhand toss → forehand lift to back court. Step-by-step: side-on → racket back → contact in front → follow through.
Goal: 8/10 lifts reach mid–back court
Coach tips: Hit upward; don’t slap; move behind shuttle.
Home (10 min): Shadow lift 20 reps

65–85 min

Multi-shuttle (easy)

Drill: Coach feeds 15 shuttles to forehand rear corner → student lifts each one. 2 sets with rest.
Goal: Technique stays the same even when tired
Coach tips: Recover to base after each shot.
Home (10 min): Lunges 2×8

85–110 min

Rally game

Drill: Half-court rally (service line to back line). Rule: only lifts/clears. Count best rally.
Goal: Best rally = 15 shots
Coach tips: High and deep; be patient; don’t rush.
Home (10 min): Stretch calves 1 min

110–120 min

Cool down

Drill: Slow walk → stretching (hamstrings, quads, shoulders) + water.
Goal: Heart rate down
Coach tips: No sitting immediately; stretch gently.
Home (10 min): Breathing 2 min

Time	Focus	Drill / Activity	Goal / Target	Coach tips	Home (10 min)
0–10	Warm-up	Light jog (2 laps) → skipping (1 min) → dynamic stretches (shoulders, hips, ankles).	Body warm + joints ready	Keep breathing; small steps; shoulders relaxed.	Wall throws: 30 catches
10–25	Footwork	Ready stance (knees bent) → split-step practice (10 reps) → shadow to 6 corners (2 rounds) at 50% speed.	Correct base + balance	Land soft; return to base; no crossing feet in front court.	Split-step 3×20 sec
25–45	Racket control	Shuttle taps: (1) tap up on forehand side 30x (2) tap up backhand side 30x (3) tap up alternating 20x.	Control 10+ continuous taps	Loose grip; small swing; eyes on shuttle.	Taps: 3 sets
45–65	Forehand lift	Coach/partner underhand toss → forehand lift to back court. Step-by-step: side-on → racket back → contact in front → follow through.	8/10 lifts reach mid–back court	Hit upward; don’t slap; move behind shuttle.	Shadow lift 20 reps
65–85	Multi-shuttle (easy)	Coach feeds 15 shuttles to forehand rear corner → student lifts each one. 2 sets with rest.	Technique stays the same even when tired	Recover to base after each shot.	Lunges 2×8
85–110	Rally game	Half-court rally (service line to back line). Rule: only lifts/clears. Count best rally.	Best rally = 15 shots	High and deep; be patient; don’t rush.	Stretch calves 1 min
110–120	Cool down	Slow walk → stretching (hamstrings, quads, shoulders) + water.	Heart rate down	No sitting immediately; stretch gently.	Breathing 2 min

Day 2 Backhand Basics →