Training path
Ready-made sessions built from exercises — to get going right away.
Training plan
Build a weekly plan from the sessions — adjustable, as PDF or calendar.
Consistency
0 completed sessions in total.
Completed sessions add up. Breaks devalue nothing.
1. First strokes
Focus: Hitting the basic strokes reliably
The first session for beginners: from the grip through the serve to the forehand drive, rounded off with a playful target game for length.
Warming up properly The universal grip The serve The forehand drive Length and depth as your simplest weapon
5 exercises · Not completed yet
Start session2. Movement and position
Focus: Being at the Speeder in time — base position, first step, recovery
The movement session for beginners: the central position, quick feet and the movement cycle, rounded off with mobility care.
Warming up properly The base position Fast feet Footwork: center and split step Mobility and the shoulder
5 exercises · Not completed yet
Start session3. Building the attack
Focus: Creating the attack and finishing it
An advanced attacking session: from the whip through the overhead to the smash, then the tactical setup of the finish. Closing with shoulder care after the overhead work.
Warming up properly The wrist snap: the whip The overhead and clear The smash Setting up the smash Mobility and the shoulder
6 exercises · Not completed yet
Start session4. Playing as a pair
Focus: Attacking and defending as one unit
A doubles session: the coordinated movement as a pair, the attack in the pincer and the seamless defense, rounded off with match-like intervals.
Warming up properly Moving as one unit Attacking as a pair Defending as a pair Specific endurance — the interval character
5 exercises · Not completed yet
Start session5. Precision and deception
Focus: Deceiving the opponent and hitting the lines
An expert session for sharpness and finesse: be at the Speeder early, disguise your intention, place the ball precisely on the lines — and carry it all into a match where you impose your game on the opponent.
Mobility and the shoulder Taking the Speeder early Deception — hiding your intent Precision to the lines Imposing your game on the opponent
5 exercises · Not completed yet
Start session6. Pace and consistency
Focus: Varying the pace and staying consistent under pressure
An expert session for rhythm and resilience: change the pace deliberately, push off the ground explosively and land the hard stroke out of the jump — rounded off with holding quality under the greatest pressure.
Fast feet Changes of pace and rhythm The jump smash Reactive strength — fast ground contact Consistency under maximum pressure
5 exercises · Not completed yet
Start session7. Wind and surface
Focus: Adjusting to wind and surface outdoors
An outdoor session for playing in the open: adapt your footwork to changing ground, read and use the wind — and apply the length control that decides between winning and losing outdoors.
Fast feet Different surfaces Reading and using the wind Length and depth as your simplest weapon
4 exercises · Not completed yet
Start session8. First teamwork in doubles
Focus: Serving as a pair, assigning the ball, leaving space
The first doubles session for beginner pairs: the serve in a simple order, the clear assignment of the ball by calling it, and leaving each other space — the three foundations of reliable teamwork.
Fast feet Serving in doubles, made simple Who takes the ball Giving each other room
4 exercises · Not completed yet
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