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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| 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 |