Thirty minutes is a guide, not a test
This is an introductory routine proposed by our editorial team, not an official qualification or a guaranteed training programme. Check the space around you and follow the venue’s safety rules. Change the distances and timing to suit both players; repeat an easier step when needed.
First 5 minutes: feel the paddle and ball
Gently tap the ball upward, let it bounce once, and tap it again. Then work with a partner over a short distance, sending the ball somewhere easy to reach. Aim for calm, repeatable placement rather than a high count.
Next 10 minutes: soft shots near the net
Face each other near the kitchen line. Let the ball bounce and softly return it into the other kitchen: this is a dink. Keep the swing compact and meet the ball in front of you. Three back-and-forth exchanges can be a shared starting goal, not a formal standard.
Next 10 minutes: connect the first three shots
One player serves, the receiver returns after a bounce, and the serving player lets that return bounce before hitting. Swap roles and repeat until waiting for each bounce feels familiar. Aim to land the ball in court before adding speed.
Final 5 minutes: choose one next step
Try a short rally, then choose one thing to revisit, such as a serve position or a return that often hits the net. Notes and counts are tools for your own progress, not a ranking against other players. A single focus gives the next session a clear starting point.
Sources
Sources checked on 12 October 2026. Rules may differ by organiser; check the latest official information.
