The best examples of forehand groundstroke drills: 3 practical examples that actually work

Let’s start with the most useful example of a forehand groundstroke drill: the simple but powerful cross‑court pattern. This is the backbone of modern baseline tennis, from recreational leagues all the way up to the pro tours.

Setup

• Players: 2 (or 1 player + coach/feeder)
• Court: Baseline to baseline, both players on their deuce side
• Feed: Start with a gentle feed to the forehand side

How it works
You and your partner rally only cross‑court forehands into the deuce side. No changing direction, no winners. Think of it as a controlled, focused rally:

• Aim deep, roughly 3–6 feet inside the baseline.
• Keep height above the net at least 3–4 feet for margin.
• Focus on recovering back to a neutral position after every shot.

If you’re newer, set a target like 10 balls in a row without a miss. More advanced? Go for 30–50 balls in a row, or track how many you can hit in 60 seconds.

Why this drill works in 2024‑2025 tennis
Modern tennis is built around heavy, reliable cross‑court groundstrokes. If you watch any ATP or WTA baseline exchange on YouTube or a streaming service, you’ll see long cross‑court patterns before anyone goes down the line. This drill trains exactly that pattern.

You’re building:

• A stable contact point in front of your body
• Consistent topspin for safety
• Footwork that lets you move out to the ball and recover back

Progressions and variations
To turn this into one of the best examples of forehand groundstroke drills, add layers:

• Depth targets: Place two cones about 6–8 feet inside the baseline. Only balls landing past the cones “count.”
• Height challenge: Call out “high” or “medium” before each rally. On “high,” you must clear the net by at least 5–6 feet; on “medium,” 3–4 feet. This teaches you to shape your ball.
• Tempo rounds: Rally cross‑court for 45 seconds at a steady pace, then 15 seconds at a higher intensity (faster feet, more racket speed), then repeat.

This first drill is your anchor. The next two practical examples build on it by adding movement and decision‑making.

2. Forehand “run, set, rip” pattern: movement‑based example of a forehand groundstroke drill

Once you can rally cross‑court with control, it’s time to add realistic movement. This is where many players fall apart: they look fine in static fed drills, but once they have to move wide, their technique unravels.

Here’s a movement‑focused example of a forehand groundstroke drill that fixes that gap.

Setup

• Players: 1 player + coach/feeder or ball machine
• Position: Player starts in the middle of the baseline
• Feed: Alternating wide and neutral balls to the forehand side

How it works
Picture a three‑step pattern: run, set, rip.

1. Run: Feeder sends a ball wide to your forehand. You move out aggressively with quick adjustment steps.
2. Set: You plant your outside leg (open or semi‑open stance), get low, and stabilize your upper body.
3. Rip: You swing with controlled acceleration, aiming cross‑court back to a safe target zone.

After contact, you recover back toward the middle. The feeder then sends a more neutral forehand closer to the center. You hit that ball with a balanced, controlled swing, then recover again.

The pattern repeats: one wide ball, one neutral ball. That sequence is one of the best examples of a forehand groundstroke drill because it mirrors match play: stretch wide, defend or counter, then reset with a more comfortable ball.

Key coaching cues

• Think “fast feet, calm hands.” Don’t rush the swing just because your feet are moving.
• Keep your head steady through contact.
• Exhale as you hit (short, sharp breath out) to avoid tensing up.

Workload ideas

• 8–10 ball sequences, rest 30–45 seconds, repeat 4–6 times.
• Use a heart rate monitor if you have one; aim for short, high‑intensity bursts and controlled recovery, similar to interval training recommendations from organizations like the American College of Sports Medicine.

Match‑play variation
If you have a partner, turn it into a point pattern:

• Feeder starts the point with a wide ball to your forehand.
• You must hit cross‑court on the first ball.
• After that, you play the point out normally.

Now you’re not just repeating a pattern; you’re learning to transition from defense or neutral into offense.

3. Inside‑out and inside‑in combo: tactical example of a forehand groundstroke drill

Modern players don’t just hit forehands from the forehand corner. They run around backhands to unleash heavy inside‑out and inside‑in forehands. If you like attacking with your forehand, this is one of the best examples of forehand groundstroke drills you can add.

Setup

• Players: 1 player + feeder or ball machine
• Start position: Slightly toward the backhand side (for a right‑hander, a bit left of center)
• Feed: Neutral ball to the backhand corner

How it works
You’re going to practice two patterns off the same feed:

• Pattern A – Inside‑out:

  • Feeder sends a neutral ball toward your backhand corner.
  • You quickly move around it so you can hit a forehand instead.
  • You aim cross‑court into the opponent’s backhand corner (inside‑out).
  • Recover back to a slightly aggressive court position.

• Pattern B – Inside‑in:

  • Same initial feed and movement.
  • This time, you change direction and go down the line (inside‑in) to the opponent’s forehand side.
  • Recover back, but be ready to defend the open court.

Alternate patterns A and B, or do 5–10 reps of one pattern before switching.

This drill is a tactical example of a forehand groundstroke drill because it forces you to think about when to change direction. In real matches, going inside‑in is higher risk, so you might only do it on shorter or weaker balls.

Decision‑making variation
Ask your feeder to call out “A” or “B” just after the feed. You don’t know whether you’re going inside‑out or inside‑in until you’re already moving. That trains your brain and feet together.

Why this matters now
If you watch high‑level tennis from 2024 tournaments, you’ll see players like Carlos Alcaraz, Iga Świątek, and others using the forehand to dictate from the backhand side. Inside‑out and inside‑in patterns are everywhere. Training them on purpose turns your forehand into a real weapon, not just a safe rally ball.

More real examples of forehand groundstroke drills you can plug in today

So far we’ve walked through three core patterns, but you asked for practical depth, not just a few ideas. Here are more real examples of forehand groundstroke drills that fit into the same theme and can be mixed into any session.

Directional control ladder

This is a control‑focused example of a forehand groundstroke drill that builds accuracy.

How it works
From a simple rally or feed, you hit a sequence of forehands in a planned order:

• 3 balls cross‑court
• 2 balls down the line
• 1 high, heavy ball deep middle

Then repeat. You’re learning to change direction safely without over‑swinging. If you miss early in the sequence, start the ladder over.

Forehand plus one pattern

In modern tennis, the serve + first forehand is a huge pattern. This drill simulates that without needing a big serve.

How it works

• You or your partner starts with a gentle serve or underhand feed.
• The return comes back neutral to your forehand.
• Your job: attack with a big, controlled forehand to a target (usually cross‑court), then play out the point.

This is one of the most realistic examples of forehand groundstroke drills because it ties directly into how points actually start.

Forehand consistency “pressure box”

Here’s a mental toughness twist.

Place a small target zone (cones or markers) about 4–6 feet inside the baseline on your cross‑court side. Rally or hit fed balls, but only balls landing in or beyond that zone count.

Set a goal like “20 balls in the pressure box before I can leave.” You’ll feel your focus sharpen as you get closer to the goal. This kind of deliberate practice lines up with what sports psychologists and performance researchers discuss about focused, goal‑oriented training (see general performance discussions at Harvard Medical School).

Live point with forehand bias

Finally, you want examples of forehand groundstroke drills that feel like actual tennis, not just feeding lines. Try this:

• Start every point with a neutral ball to your forehand.
• For the first two shots, you must hit forehands (run around your backhand if needed).
• After that, the point is open.

You’ll quickly learn how to position yourself to hit more forehands and how to recover so you’re not leaving the court totally open.

How to structure a session using these examples of forehand groundstroke drills

You now have multiple examples of forehand groundstroke drills: 3 practical examples as your core, plus several bonus patterns. Here’s how to turn them into a 60–75 minute practice that doesn’t feel random.

Warm‑up (10–15 minutes)

• Light jog or dynamic movement: 3–5 minutes
• Mini tennis forehands in the service boxes
• Short‑court cross‑court forehands, gradually backing up to the baseline

Technical groove (15–20 minutes)

• Cross‑court pattern drill (Drill 1) as your base.
• Add depth or height targets once you’re loose.
• Focus on a single technical cue (e.g., contact in front, full follow‑through).

For general guidance on safe warm‑ups and avoiding overuse injuries, resources like Mayo Clinic and NIH offer helpful overviews.

Movement and intensity (15–20 minutes)

• Run, set, rip pattern (Drill 2).
• Mix in directional control ladder or pressure box variations.
• Keep work:rest ratios similar to interval training: short, intense bursts, then brief rest.

Tactical and point play (15–20 minutes)

• Inside‑out/inside‑in combo (Drill 3).
• Forehand plus one pattern.
• Live point with forehand bias.

Cool‑down (5–10 minutes)

• Easy rallying, mostly cross‑court.
• Light stretching for shoulders, hips, and legs.

If you repeat this structure weekly, you’ll have consistent exposure to the best examples of forehand groundstroke drills without getting bored.

Simple tips to get more out of these forehand drills

A few small habits can double the value of all these examples of forehand groundstroke drills:

Track something every session
Pick one measurable thing:

• Longest cross‑court rally without a miss
• How many forehands you keep in the pressure box
• How many inside‑out forehands you can hit in a row

Write it down in your phone or a notebook. Improvement feels a lot more real when you can see it.

Film 5 minutes, not 50
You don’t need a full‑match recording. Prop your phone up safely behind the court and film just one drill set. Watch your footwork and contact point. Are you hitting the same ball you think you’re hitting?

Respect recovery
Forehand drilling is repetitive on the shoulder and elbow. If you’re adding more volume, balance it with rest and basic strength work. For general joint‑health and injury‑prevention guidance, check resources like NIH or Mayo Clinic.

FAQ: Forehand groundstroke drills

Q: What are some good examples of forehand groundstroke drills for beginners?
For newer players, start with simple, controlled patterns: cross‑court forehand rallies, mini‑tennis forehands in the service boxes, and basic fed balls to one side where you focus on contact in front and consistent height over the net. Those are the easiest examples of forehand groundstroke drills to learn without getting overwhelmed.

Q: Can you give an example of a forehand drill that improves power without losing control?
A great example of this is the “run, set, rip” pattern. You move aggressively to a wide ball, stabilize your base, then swing with controlled acceleration to a big cross‑court target. By keeping a large target zone and focusing on body rotation rather than just arm speed, you’ll add power while staying in the court.

Q: How often should I use these examples of forehand groundstroke drills in my weekly training?
If you play 2–3 times per week, try dedicating at least one session largely to forehand work. Spend 30–45 minutes using a mix of the three main practical examples and one or two of the bonus drills. Rotate which drill you emphasize each week so you’re not doing the exact same thing every time.

Q: Are these drills useful if I don’t have a regular hitting partner?
Yes. Many of the best examples of forehand groundstroke drills can be done with a coach, a ball machine, or even self‑feeds. The cross‑court pattern can be adapted by aiming to one half of the court, and the inside‑out/inside‑in combo works well with any kind of consistent feed.

Q: How do I know if these examples include the right difficulty for my level?
Use this rule: if you’re missing more than half your balls, simplify. Make the targets bigger, slow the pace, or hit from a closer distance. If you’re barely missing at all and feel bored, tighten targets, add movement, or increase intensity. The same example of a forehand groundstroke drill can be scaled up or down just by adjusting those levers.

If you build your practice around these examples of forehand groundstroke drills—3 practical examples as your core and several smart variations—you’ll stop “hoping” your forehand holds up and start trusting it, even on the biggest points.