Training Session

60 мин
beginner
high
1 игрока(ов)
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Warmup
Dynamic Warm-up — Prepare body for movement and increase heart rate.
10 мин

Agility Ladder Drills

Set up agility ladder on the court. Perform high knees and lateral shuffles through the ladder.

Shadow Swings

Practice forehand and backhand swings without a ball. Focus on foot positioning and balance.

Критерии успеха
  • Complete all movements without stumbling.
  • Maintain proper form during swings.
Легче
  • Slow down the pace of movements.
  • Reduce the number of repetitions.
Сложнее
  • Increase speed of movements.
  • Add a ball to shadow swings.
Technical
Transition and Volley Drills — Develop approach shots and volley technique.
30 мин

Approach Shot to Volley

Feed ball to player from baseline. Player hits approach shot, then moves to net for volley. Repeat 10 times.

Targeted Volleys

Set up cones as targets at net. Player volleys to hit targets. Aim for 15 successful hits.

Критерии успеха
  • Achieve 70% accuracy on volleys.
  • Hit all targets in targeted volleys.
Легче
  • Reduce distance to net.
  • Allow more time to prepare for volleys.
Сложнее
  • Increase speed of feed.
  • Add a time limit for hitting targets.
Game
Mini-Match with Transition Focus — Apply transition skills in a match scenario.
15 мин

Transition Game

Play points starting from the baseline. After 3 shots, player must approach the net. Score points.

Критерии успеха
  • Win at least 5 points.
  • Successfully transition to net after 3 shots.
Легче
  • Allow player to stay at baseline if struggling.
  • Reduce points needed to win.
Сложнее
  • Increase number of shots before transition to 5.
  • Add a time limit to win points.
Cooldown
Static Stretching — Promote recovery and flexibility.
5 мин

Full Body Stretch

Hold each stretch for 20 seconds: hamstrings, quadriceps, shoulders, and back.

Критерии успеха
  • Hold each stretch without discomfort.
  • Complete all stretches.
Легче
  • Reduce hold time to 15 seconds.
  • Focus on only major muscle groups.
Сложнее
  • Add dynamic movements between stretches.
  • Increase hold time to 30 seconds.