Primary Goals: 1) Learn the basics of serve, 2) forehand mechanics, and 3) doubles movement
· Stretching (5 minutes before practice) (Top Down)
o Dynamic –Dancing Bears, Heal/Toe Walks, Shuffle Steps, Carioca Steps, Lunges
· Warm Up
o Ball Bounces – 20 down, 15 up, 10 frame down, 5 frame up,
o Long Throws – Start short & two steps back
o 12 minute warmup – Volley=2m, FH&BH=4m, Overheads=2m, Serving=4m
· Water Break – 2 minutes
· New Concept – Red Light – Green Light Ball
o Red Light Ball – Not in our optimal hitting zone, take high middle
o Green Light Ball – Optimal hitting zone, high & up in court
· Serving Stations & Forehand Return Stations
o Start on the service line.
§ Feet Perpendicular
§ Continental Grip (#2or#3)
§ Right Palm Forward (more advanced, Palm Down)
§ Left Palm Up (Straight Arm)
§ 1&2 Count & Candence (1,2,3 Cadence is more advanced)
o Progress to total distance
· Water Break – 3 minutes
· Competition – Kings & Queens at the Net – Focus on Doubles Movement & Forehand
· Pickup, Review, Preview, and Thank You
Homework – Watch these two videos with Ian Westermann on the serve and forehand.
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