A strong backhand is often the difference between winning a rally and letting an easy point slip away—yet it’s one of the most underpracticed shots in many racket sports, from tennis to pickleball. The good news? You don’t need a full court or a training partner to sharpen this skill. These 5 high-impact (H5) drills are designed to build consistency, power, and control in your backhand, using simple setups and focusing on muscle memory. Whether you’re a beginner struggling with form or an intermediate player looking to eliminate weaknesses, these exercises will turn your backhand from a liability into a secret weapon.
1. Wall Tap Backhand Drill (Builds Basic Form)
This drill is perfect for mastering the foundational mechanics of a backhand—from grip to follow-through.
- What you need: A flat wall (preferably with a smooth surface) and your racket.
- How to do it: Stand 3–4 feet away from the wall, holding your racket with a proper backhand grip (continental grip works for most sports). Toss a ball gently against the wall, then use your backhand to tap it back. Focus on keeping your elbow up, your wrist stable, and following through toward your target. Start with 10 consecutive taps, then increase to 20 as you get more comfortable.
- Why it works: The repetitive motion trains your body to remember correct form, while the wall’s immediate feedback helps you adjust your angle and strength in real time.
2. Target Zone Backhand Drill (Boosts Accuracy)
Once you’ve nailed the basics, it’s time to add precision. This drill teaches you to hit specific spots consistently.
- What you need: A wall or practice net, 2 pieces of tape (to mark target zones), and 10–15 balls.
- How to do it: Mark two 12x12-inch zones on the wall (one waist-high, one shoulder-high) at a 45-degree angle from your standing position. Stand 5–6 feet back, and hit backhands toward each zone, alternating between them. Aim for 8/10 balls to land in the zones. If you miss, pause and check your grip or body rotation—small adjustments here make a big difference.
- Pro tip: Start with slower hits to focus on accuracy, then gradually increase speed as the zones feel easier to hit.
3. Shadow Swing Backhand Drill (Strengthens Muscle Memory)
You don’t even need a ball for this drill—just your racket and a little space. It’s ideal for refining technique when you’re short on time.
- What you need: Your racket (no ball required!).
- How to do it: Stand in an athletic stance (knees bent, weight on the balls of your feet) as if you’re in a real rally. Visualize a ball coming toward your backhand side, then execute a full backhand swing—from preparation (turning your shoulders) to contact (hitting the “ball” in front of you) to follow-through (ending with your racket over your opposite shoulder). Do 3 sets of 15 swings, focusing on smooth, controlled motion.
- Why it works: Shadow swings let you isolate and fix form flaws (like dropping your elbow or overrotating) without the pressure of chasing a ball. It’s also a great warm-up before more intense drills.
4. Feed & Return Backhand Drill (Simulates Game Pressure)
This drill mimics the unpredictability of a real match, teaching you to react quickly and hit strong backhands under pressure.
- What you need: A training partner (or a ball feeder) and 20–30 balls.
- How to do it: Have your partner stand 10–12 feet away from you, feeding balls gently to your backhand side—varying the height (waist to shoulder) and speed (slow to moderate). Your goal is to return each ball with a controlled backhand, aiming for a consistent target (like a cone on the ground). After 10 feeds, switch roles to keep it balanced.
- Pro tip: If you don’t have a partner, use a ball feeder set to slow speed—this lets you practice reaction time without relying on someone else. For a reliable feeder (or other training gear) that works for multiple sports, check out options here: posboll.com (these tools are designed to make solo or partner drills more effective, no matter your skill level).
5. Power Backhand Drill (Builds Strength & Control)
A strong backhand isn’t just about accuracy—it’s about hitting with enough force to keep your opponent on their heels. This drill builds power without sacrificing form.
- What you need: A practice net, a heavy training ball (or a regular ball), and your racket.
- How to do it: Stand 6–8 feet from the net, using a slightly heavier ball (this forces you to engage your core and arm muscles more). Hit backhands over the net, focusing on rotating your hips and shoulders to generate power—think of “pulling” the racket through the ball rather than pushing it. Do 3 sets of 12 hits, making sure each swing stays controlled (no wild motions!).
- Why it works: The heavy ball strengthens the muscles used in backhands, while the net keeps you accountable for height and depth—so you don’t just hit hard, you hit hard accurately.
Final Tips to Maximize Your Drills
- Focus on form first: Speed and power mean nothing if your technique is off. If you’re unsure about your grip or swing, watch short tutorials or ask a coach for a quick check-in.
- Be consistent: Do these drills 2–3 times a week for 20–30 minutes—short, regular practice is better than occasional long sessions.
- Use the right gear: A well-fitted racket (with the correct weight and grip size) and quality training tools can make your drills more effective. For example, a durable ball feeder or practice net ensures you spend less time chasing balls and more time refining your backhand.
Improving your backhand doesn’t have to be complicated. These 5 drills target every key aspect of the shot—form, accuracy, reaction time, and power—using simple setups that fit into any schedule. With patience and consistent practice, you’ll soon find your backhand becoming one of the strongest parts of your game. And when you’re ready to level up your training gear to match your progress, the right tools can make all the difference.
