P500 (2Hrs) Drills and Footwork - Level 1 Training (BEG-NOV)

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🏓 CULTIVATE SKILLS LAB — 2-HOUR TRAINING

Focus: Dinks • Drives • Resets • Footwork • Ball Control
Format: Small-group training — 3 players per group
Level: Beginner to Novice

SESSION FLOW

0:00–0:10 — Dynamic Warm-Up & Movement Prep
Get the body ready with dynamic movements, footwork, paddle preparation, and basic pickleball movement patterns.

0:10–0:30 — Triangle BH/FH Dinks
• Dink shadow movement
• Triangle BH/FH dinks
• Dinks + push
• Focus on soft hands, paddle control, balance, and consistency.

0:30–0:45 — Ladder Footwork #1: Hop Scotch
Develop quick feet, balance, coordination, and proper movement patterns for the court.

0:45–1:00 — Low-Stance Forehand Drive
Practice a low athletic stance while driving through the ball.
Focus on preparation, contact point, weight transfer, and controlled power.

1:00–1:05 — Water Break / Recovery

1:05–1:30 — Triangle FH/BH Drive Drill
Progress from individual forehand/backhand drives into continuous triangle movement.
Focus on consistency, directional control, footwork, and transitioning between FH and BH.

1:30–1:45 — Ladder Footwork #2–4
• Twist with Plates
• Helicopter
• Typewriter
Build agility, lateral movement, coordination, and court readiness.

1:45–1:55 — Triangle Reset Drill
Practice controlling pace and taking the ball from a faster shot into a softer reset.
Focus on paddle angle, soft hands, height over the net, and resetting into the kitchen.

1:55–2:00 — Cooldown + Group Picture 📸

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