Student training plan

7-day step-by-step schedule

Seven sessions coaches use on court. Your public calendar only shows dates the admin released — batch codes and times, no drill names.

How to use this plan

1.Arrive 5 minutes early with racket, non-marking shoes, and a water bottle.
2.Every session follows the same flow: Warm-up → Footwork → Shot technique → Multi-shuttle → Game play → Cool down.
3.Focus on correct technique and consistency. Power comes later.

Session 1

Foundation

Grip, ready position, basic control

Full drills

0–10 min

Warm-up

Light jog (2 laps) → skipping (1 min) → dynamic stretches (shoulders, hips, ankles).

10–25 min

Footwork

Ready stance (knees bent) → split-step practice (10 reps) → shadow to 6 corners (2 rounds) at 50% speed.

25–45 min

Racket control

Shuttle taps: (1) tap up on forehand side 30x (2) tap up backhand side 30x (3) tap up alternating 20x.

45–65 min

Forehand lift

Coach/partner underhand toss → forehand lift to back court. Step-by-step: side-on → racket back → contact in front → follow through.

Session 2

Backhand Basics

Thumb grip + footwork speed

Full drills

0–10 min

Warm-up

Jog + side shuffles → skipping rope 1 min → mobility.

10–25 min

Footwork

Front-court lunge practice: right/left 10 each → recover to base. Add split-step before lunge.

25–45 min

Backhand grip + control

Thumb grip check → backhand taps 30x → backhand push to partner (short distance) 20 reps.

45–65 min

Backhand lift

Partner toss to backhand side → lift to back court. Step-by-step: turn body → racket under shuttle → lift upward.

Session 3

Serve & Return

First 3 shots of every rally

Full drills

0–10 min

Warm-up

Jog → coordination (high knees, butt kicks) → mobility.

10–25 min

Footwork / reaction

Split-step + coach points direction (front/back/left/right). Move & return. 3 rounds.

25–50 min

Short serve (main)

Serve basics: grip → shuttle hold → swing small. Serve to target (cone) 30 serves (15 each side).

50–65 min

High serve (optional)

Learn high serve for singles: aim high & deep. 15 serves each side.

Session 4

Net Play

Drops, lifts, net control

Full drills

0–10 min

Warm-up

Jog + side shuffles + dynamic stretches.

10–25 min

Net footwork

Split-step → lunge to net → recover. Add 6 cones near net for accuracy movement.

25–50 min

Net drop (technique)

Coach toss near net → student plays net drop. Step-by-step: racket up → soft touch → shuttle falls tight.

50–65 min

Net lift

From net, lift to back court. 20 reps.

Session 5

Clears

Court length control

Full drills

0–10 min

Warm-up

Jog → skipping → dynamic stretches.

10–25 min

Back-court footwork

Chasse steps to rear corners + return. 3 rounds.

25–50 min

High clear technique

Step-by-step: side-on → elbow leads → contact high → follow through. 25 reps with partner/coach.

50–65 min

Clear accuracy

Aim to 3 zones (left, center, right). 5 clears each zone.

Session 6

Attacking

Drop + half smash + defense

Full drills

0–10 min

Warm-up

Jog + skips + mobility + 10 light jumps.

10–25 min

Footwork (attack base)

Rear-court movement + scissor-kick (without jump) shadow 10 reps each side.

25–45 min

Drop shot

From rear court: coach toss → drop to net. 20 reps.

45–65 min

Half smash (safe power)

Teach “half smash”: aim down but controlled. 20 reps.

Session 7

Match Day

Review, matches, fun challenges

Full drills

0–10 min

Warm-up game

Fun warm-up: tag in court + dynamic stretches.

10–25 min

Footwork review

6-corner shadow at 70% speed + split-step check. 2 rounds.

25–45 min

Stroke review stations

3 stations (6–7 min each): (1) serve target (2) net drops (3) clears.

45–80 min

Match play (singles/doubles)

Short matches to 11 points. Coach tracks: serve quality, movement, shot choice.