← All 7 days
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.
Log in to mark this day complete| 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 |