A reliable backhand is built through repeatable contact, balanced footwork, and practice against more than one kind of ball. The best tennis backhand drills start at a manageable pace, then add movement, direction, and pressure so your stroke holds up in a match.
Whether you hit a one-handed or two-handed backhand, use these drills to sharpen your timing, find a comfortable contact point, and make better decisions under pressure. A partner helps, but a wall and a basket of balls are enough to get started.
Start With Backhand Shadow Swings
Before hitting balls, rehearse the motion without a racket or with a racket in hand. This is useful when your swing feels rushed or changes from shot to shot.
- Stand in your ready position with your knees comfortably bent.
- Turn your shoulders as you move the racket back. Let your feet adjust rather than reaching with your arm.
- Step toward an imaginary contact point in front of your body.
- Swing through the ball’s imagined path and finish in balance.
Do two sets of eight to 10 slow swings, then repeat at normal speed. For a two-handed backhand, keep both hands on the racket throughout the swing. For a one-handed backhand, let the non-hitting hand help guide the racket during the preparation, then allow it to move back as you swing forward. The goal is not to copy someone else’s finish; it is to rehearse a motion you can repeat comfortably.
Backhand Drills for Better Contact and Control
1. Cooperative Crosscourt Rally
Rally crosscourt with a partner, aiming for a large area near the middle of the opposite service box and baseline. Start with gentle feeds and build pace only when both players can keep the ball going. Try a set of 10 successful backhands, then switch sides or partners.
Crosscourt is a useful starting direction because it gives you more court to work with than a straight-ahead shot. Focus on meeting the ball in front, finishing balanced, and recovering toward the middle after each stroke. If the rally breaks down, slow it down rather than swinging harder.
2. Feed, Hit, Recover
Ask a partner to feed balls to your backhand side from the other baseline. After each shot, move back toward your ready position before the next feed. Hit five balls in a row, rest, and repeat for three rounds.
Vary the feeds slightly: one near the baseline, one shorter, and one a little wider. This teaches you to adjust your feet instead of trying to use the same swing from every position. A common mistake is admiring the shot after contact. Recovery is part of the drill, because the next ball may come to your forehand or into open space.
3. Backhand Direction Drill
Place two targets deep in the opposite court: one crosscourt and one down the line. Have a partner feed five comfortable balls, and alternate the target after each shot. Aim for depth and a safe margin over the net, not the sideline.
For a more match-like version, your partner calls “crosscourt” or “line” just before the feed. Turn and prepare early, then choose the direction without forcing the swing. Changing direction is easier when you are balanced and have enough time; if you are stretched wide, a high, deep crosscourt ball is often the safer choice.
4. Backhand Movement: Side-to-Side Feeds
Stand near the center of the baseline while a partner feeds one ball to your backhand and the next closer to the middle. Move into position, hit, and recover after each shot. Complete two rounds of eight balls, with a short break between rounds.
Use small adjustment steps as you approach the ball. If it is wide, push off the outside leg to recover instead of taking several slow steps. Keep the pace moderate at first: the drill is about getting set and making clean contact, not chasing every feed at full speed.
Solo Tennis Backhand Drills
5. Wall Rally
Hit against a practice wall from a distance that lets you control the rebound. Rally with your backhand only, aiming above a chosen line or mark. Begin with 20 steady hits, rest, then repeat. Once you can control the pace, mix in a higher ball and a lower ball.
A wall gives immediate feedback. If you are late, crowded, or off balance, the rebound often makes the next shot difficult. Move your feet early and leave enough room between your body and the ball. Keep your swings smooth; hitting harder usually makes the rally less useful.
6. Self-Feed and Recover
Drop a ball in front of you, let it bounce, and hit a backhand toward a target. After each shot, return to your ready position and reset. Do 10 to 15 balls, then take a short break.
This drill is less realistic than a partner feed, but it helps you focus on your setup and contact point without rushing. If you struggle to time the drop, have a partner feed instead or begin with an easy hand toss.
Make Your Backhand Drills More Match-Like
Once you can rally with control, add a simple challenge. For example, play a cooperative point where both players must hit three backhands before either can attack. Or have your partner send two backhands followed by a ball to the forehand side. These patterns train you to stay ready instead of assuming the next shot will come to the same place.
Keep track of successful repetitions, not just total balls hit. A useful goal might be eight controlled shots out of 10, with balance and recovery on each one. If your form breaks down, lower the pace or widen the target. Build difficulty gradually by changing one thing at a time: speed, placement, movement, or pressure.
Common Backhand Practice Mistakes
- Overhitting early: Start with a controlled pace and add power only when you can keep the ball in play.
- Standing still: Use footwork to reach the ball and recover after the shot.
- Aiming too close to the lines: Choose generous targets until your depth and direction are reliable.
- Practicing only one feed: Mix in different heights and locations so your technique can adjust.
- Ignoring the finish: A balanced finish is a helpful sign that you did not reach or rush through contact.
Frequently Asked Questions
How often should I practice my backhand?
Two or three short sessions a week can help, especially if you include backhands in regular rallies. Even 10 to 15 focused minutes is useful when you pay attention to contact, balance, and recovery.
What is the best backhand drill for beginners?
Start with shadow swings and a gentle cooperative crosscourt rally. These let you practice the movement and contact without the added challenge of fast feeds or tight targets.
Can I practice my backhand without a partner?
Yes. Use a wall for rally practice, or try self-feeds for controlled repetitions. A wall is especially helpful for learning to adjust to rebounds, while self-feeds let you focus on setup and swing rhythm.
Should I practice a one-handed and two-handed backhand differently?
The basic priorities are the same: prepare early, move your feet, meet the ball in a comfortable position, and recover. The hand positions and swing details differ, so practice the version you use in matches rather than switching styles during a drill.
Final Thoughts
Good tennis backhand drills do more than build a smoother swing. They connect preparation, footwork, contact, shot choice, and recovery. Begin with easy repetitions, use clear targets, and add movement or pressure only when your control is steady. A backhand practiced with purpose is far more likely to hold up when the match gets tight.
