The best examples of backhand groundstroke drills: improve your game fast

Let’s start on the court, not in theory. Below are real examples of backhand groundstroke drills: improve your game by picking one or two and repeating them two or three times a week. You don’t need fancy equipment – a basket of balls, a partner or coach if possible, and a clear focus for each drill.

1. Crosscourt backhand rally with targets

This is the classic, and one of the best examples of backhand groundstroke drills for all levels.

Stand on the ad side (backhand side for right‑handers). Your partner or coach does the same on their ad side. Rally crosscourt using only backhands. Place two cones or visual markers about 3–4 feet inside the baseline and 6–8 feet from the sideline. Your goal: land as many balls as possible in that target lane.

Stay at a comfortable rally speed first, then gradually increase pace. Focus on:

• Contact in front of your body
• Using your legs to load and drive up through the ball
• Keeping at least 6–8 balls in play per rally

This drill improves directional control, depth, and spin. It’s a simple example of backhand groundstroke drills: improve your game by building a “go‑to” rally pattern you’ll use constantly in matches.

2. Down‑the‑line backhand pressure drill

Once your crosscourt is reliable, you need a down‑the‑line weapon. This is where many club players spray balls wide or long.

Start with a crosscourt backhand rally as above. After 4–6 solid crosscourt shots, you choose one ball to redirect down the line. Then you reset and go back to crosscourt.

Keys to focus on:

• Set your feet early before changing direction
• Aim higher over the net on the down‑the‑line ball (net strap is lower in the middle, higher near the post)
• Keep racket speed; don’t “baby” the shot

This drill is one of the best examples of backhand groundstroke drills because it blends safety (crosscourt) with aggression (down the line), just like a real point.

3. Two‑ball pattern drill: neutral then aggressive

Modern tennis is all about patterns, not random shots. This drill teaches you to hit a solid neutral backhand, then step in and attack the next one.

Have a coach or partner feed two balls to your backhand side. The first feed is deeper and heavier; your job is to hit a solid, high‑margin crosscourt backhand. The second feed is shorter, around the service line; now you step inside the baseline and drive an aggressive backhand to a target (either crosscourt or down the line).

You’re training:

• Reading ball depth quickly
• Adjusting your court position
• Changing swing speed from rally to attack

This is a great example of backhand groundstroke drills: improve your game by simulating the common pattern of defending one ball, then attacking the next.

4. On‑the‑run backhand recovery drill

Most backhands are not hit from a perfect stance. You’re moving, stretched, and trying not to open the court too much. This drill trains that reality.

Start near the middle of the baseline. Your partner feeds wide to your backhand side. Sprint out, hit a crosscourt backhand back into play, then immediately recover with quick side steps or crossover steps back toward the middle.

Add a second ball: as you recover, your partner feeds a neutral ball to your backhand in a more central position. You hit a solid rally backhand, then reset.

Focus on:

• Getting low and wide with your outside leg on the wide ball
• Using a controlled, higher‑margin crosscourt angle
• Quick recovery steps; don’t admire your shot

This is one of the most realistic examples of backhand groundstroke drills: improve your game under pressure and while moving.

5. Backhand consistency ladder (solo or with partner)

Consistency still wins at every level below the pros. This drill gives you a clear, measurable way to track improvement.

Pick a target zone crosscourt on your backhand side. Rally or have balls fed only to your backhand. Your goal is to hit a certain number of backhands in a row into that zone.

Build a “ladder” of goals:

• First goal: 5 in a row
• Next: 10 in a row
• Stretch goal: 20+ in a row

If you miss, you start the count over. This simple structure turns a basic rally into one of the best examples of backhand groundstroke drills for discipline and focus.

You can adapt this to a wall if you’re solo: mark a target on the wall and count consecutive clean backhand hits. As Harvard Health often emphasizes, repeated, structured practice is a powerful way to build both skill and fitness.

6. Heavy‑spin backhand topspin drill

Modern backhands rely heavily on topspin to keep the ball in while swinging aggressively. This drill is all about spin, not power.

Have your partner or coach feed medium‑paced balls to your backhand. Your only mission: clear the net by at least 4–6 feet and land the ball deep, within 3–4 feet of the baseline.

Technical cues:

• Brush up the back of the ball with a low‑to‑high swing
• Use your legs and core, not just your arm
• Finish your racket high, around head level

This is a smart example of backhand groundstroke drills: improve your game by giving yourself more margin over the net, which directly reduces errors under match stress.

7. Slice and drive backhand combo

Even if your main stroke is a topspin backhand, a reliable slice gives you options on defense, low balls, and approach shots.

Stand on the ad side and have your partner feed alternating balls: one lower, one at a normal rally height. On the low ball, hit a backhand slice crosscourt. On the higher ball, hit a topspin drive backhand. Repeat this pattern.

Focus on:

• Staying sideways longer on the slice, with a slightly open racket face
• Keeping the slice low over the net
• Switching grips smoothly between slice and drive (or at least minimizing grip panic)

This drill is a great example of backhand groundstroke drills that improve your game by expanding your shot toolbox instead of locking you into one style.

8. Serve + backhand pattern drill

Matches don’t start with a rally; they start with a serve. You want your backhand ready for that second shot.

From the deuce side (for right‑handers), serve out wide. Your partner returns crosscourt to your backhand. Your job is to hit a solid, high‑percentage crosscourt backhand back into their deuce corner. Play the point out from there.

Rotate sides so you also practice ad‑side patterns. You’ll quickly see which serve placements tend to bring the ball back to your backhand.

This is one of the best examples of backhand groundstroke drills: improve your game by tying your backhand directly to your serve strategy.

How to structure a backhand practice session using these examples

You don’t need to use every drill in one day. In fact, that usually leads to sloppy, tired strokes. Instead, think in blocks of 10–15 minutes.

A simple 60‑minute session might look like this:

• Warm‑up (10 minutes): Light rally, mostly crosscourt, mixing forehands and backhands. Focus on smooth contact.
• Block 1 (15 minutes): Crosscourt backhand rally with targets + consistency ladder.
• Block 2 (15 minutes): Down‑the‑line backhand pressure drill + two‑ball pattern drill.
• Block 3 (15 minutes): On‑the‑run backhand recovery drill or serve + backhand pattern drill.
• Cooldown (5 minutes): Easy rally, focusing on relaxed swings.

This kind of structure lines up with general training advice from organizations like the American College of Sports Medicine – shorter, focused intervals often beat long, unfocused sessions.

If you play three times a week, dedicate one of those sessions to backhand‑heavy work using these examples of backhand groundstroke drills. Improve your game by treating the backhand as a feature, not a liability you hope opponents avoid.

2024–2025 trends: what modern backhands are really doing

If you watch pro tennis in 2024–2025, you’ll notice a few trends that should shape how you practice:

Heavier spin, higher net clearance. Players like Carlos Alcaraz, Iga Świątek, and Jannik Sinner use big margins over the net on heavy crosscourt backhands, then flatten out only when they’re inside the court. That’s exactly what the heavy‑spin backhand drill trains.

Backhand as a rally anchor, not a weakness. At the pro level, the backhand is often more stable than the forehand. Recreational players can copy this mindset by using the crosscourt rally drill and consistency ladder until the backhand feels like a safe, repeatable shot.

Backhand return and second shot patterns. Modern return games often feature aggressive backhand returns followed by a heavy crosscourt backhand to pin the opponent. The serve + backhand pattern drill mirrors this pattern from the server’s side.

If you’re worried about overuse or shoulder/elbow discomfort as you increase practice volume, it’s worth reviewing general injury‑prevention advice from sources like the Mayo Clinic or NIH. Gradual progress, good warm‑ups, and rest days matter as much as good technique.

Common mistakes these examples of backhand groundstroke drills can fix

When players tell me their backhand “just isn’t reliable,” I usually see the same patterns:

Late contact. The ball gets too close to the body. The crosscourt rally and down‑the‑line pressure drills force you to prepare earlier because the ball is always going to the same side.

No clear target. Players “aim” at the whole court. The target cones in the first drill and the consistency ladder give your brain something specific to organize around.

Flat, low‑margin swings. Trying to hit winners on every ball leads to lots of nets and long balls. The heavy‑spin backhand drill retrains you to hit higher over the net with more spin.

Poor footwork on the run. Players reach with the arm instead of moving the feet. The on‑the‑run backhand recovery drill directly attacks this by making movement and recovery as important as the shot itself.

By picking 2–3 of these examples of backhand groundstroke drills, you can improve your game by targeting the exact mistake that shows up most in your matches.

FAQ: real examples of backhand groundstroke drills and common questions

What are some easy examples of backhand groundstroke drills for beginners?

For beginners, the best examples are the crosscourt backhand rally with targets and the backhand consistency ladder. You can even do them with gentle feeds instead of a live rally. Focus on getting the ball over the net and into a big target zone; don’t worry about power yet.

Can I practice these backhand groundstroke drills alone?

Yes. The consistency ladder and heavy‑spin backhand drills adapt well to hitting against a wall. Mark a target on the wall and on the ground where the ball should bounce. You can also self‑feed by dropping the ball and hitting backhands from the baseline, especially for slice and topspin mechanics.

How often should I use these examples of backhand groundstroke drills to see improvement?

If you can dedicate two sessions per week of 20–30 minutes focused mainly on your backhand, you’ll usually see noticeable improvement in 4–6 weeks. The key is repetition with intention: choose 2–3 drills, stick with them, and track simple stats like “longest rally” or “balls in the target zone.”

What’s a good example of a backhand groundstroke drill for advanced players?

Advanced players benefit from more pattern‑based work. A strong example of backhand groundstroke drills for higher levels is the serve + backhand pattern drill, combined with the two‑ball pattern drill (neutral then aggressive). You can add scoring: for instance, only count the point if you hit a deep crosscourt backhand after the serve.

How can I avoid injury while doing these drills?

Increase volume gradually, warm up properly, and listen to your body. Soreness is normal; sharp pain is not. General guidelines from organizations like the CDC and Mayo Clinic recommend building up activity slowly and mixing intensity levels. If back, shoulder, or elbow pain persists, talk with a medical professional or physical therapist before pushing harder.

If you treat these as a menu of examples of backhand groundstroke drills to improve your game, rather than a long checklist you must finish every time, you’ll progress faster and stay fresher. Pick a couple, own them, then rotate in new ones as your backhand starts to feel like a shot you want opponents to test, not one you hope they avoid.