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