0–10 min
Warm-up
- Drill
- Jog → coordination (high knees, butt kicks) → mobility.
- Goal
- Warm
- Coach tips
- Relaxed shoulders.
- Home (10 min)
- Taps 30
← All 7 days
Session 3 · 2 hours
Day 3 — Serve & Return
First 3 shots of every rally
Short serve to a cone, optional high serve, return choices (lift or net), then a 3-shot scoring game.
Log in to mark this day complete10–25 min
Footwork / reaction
- Drill
- Split-step + coach points direction (front/back/left/right). Move & return. 3 rounds.
- Goal
- Fast reaction
- Coach tips
- Eyes up; small steps; don’t jump big.
- Home (10 min)
- Quick feet 3×20 sec
25–50 min
Short serve (main)
- Drill
- Serve basics: grip → shuttle hold → swing small. Serve to target (cone) 30 serves (15 each side).
- Goal
- 20/30 land in service box
- Coach tips
- Hit softly; contact below waist; follow-through tiny.
- Home (10 min)
- Serve shadow 20
50–65 min
High serve (optional)
- Drill
- Learn high serve for singles: aim high & deep. 15 serves each side.
- Goal
- 10/15 reach back third
- Coach tips
- Use full swing; step forward; finish high.
- Home (10 min)
- Stretch wrists 1 min
65–85 min
Return of serve
- Drill
- Coach short serves → student returns: (A) lift (B) net shot. 10 each.
- Goal
- Correct choice + control
- Coach tips
- Move early; contact in front; soft hands for net.
- Home (10 min)
- Wall toss 30
85–110 min
Game: 3-shot rule
- Drill
- Play half-court: point counts only if you do Serve → Return → Next shot correctly (3 shots).
- Goal
- Understand first 3 shots
- Coach tips
- Quality serve; calm return; recover to base.
- Home (10 min)
- Leg stretch 2 min
110–120 min
Cool down
- Drill
- Stretch + water.
- Goal
- Recovery
- Coach tips
- No rushing out.
- Home (10 min)
- Breathing 2 min