Backhand Drills You Can Do Alone
Quick answer
You can fix your backhand without a partner. The most effective solo drills are non-dominant-hand forehands to feel the lead hand, shadow swings to groove the motion, and wall rallies to build timing. Add self drop feeds for clean contact, a backhands-only game for trust, and target reps for consistency under pressure.
Six drills that build the shot
- 1Non-dominant-hand forehands: drop the bottom hand off and hit lefty forehands (for a righty). This is the fastest way to feel which hand should drive the two-hander.
- 2Shadow swings: groove the unit turn, contact point, and finish in front of a mirror, with no ball.
- 3Wall rallies: hit steady backhands into a wall, focused on early prep and contact in front. Alternate forehand and backhand for grip changes.
- 4Drop feeds: self-drop a ball and hit 10 in a row with clean contact before you add any pace.
- 5Backhands-only game: when you do get on court, play points where you can only hit backhands, taking an extra touch when forced. This builds trust fast.
- 6Target reps: hit consecutive balls into one zone so the shot holds up on big points.
How to practice so it sticks
- Pick two drills per session. Volume with intention beats random hitting.
- Only add pace after you hit 8 of 10 with clean contact.
- Film one rep from the side each week and compare. If contact creeps back toward your hip, that is your fix.
Send it back to your coach
Film one clean backhand rep and one that breaks down. A coach can spot the cause in seconds and give you the exact drill for it. Here is how online coaching works.
Frequently asked
How can I practice my backhand without a partner?
Use non-dominant-hand forehands, shadow swings, wall rallies, and self drop feeds. Focus on clean contact in front before adding pace.
What is the single best solo backhand drill?
Non-dominant-hand forehands. Dropping the bottom hand off teaches the lead hand to drive the two-hander and fixes most weak, armed backhands.
Can wall practice actually improve my backhand?
Yes. A wall gives you fast, repeatable reps for prep and contact timing. Stand a few feet back and keep the swings compact.
Sources and further reading
Written by
Bolor Enkhbayar
Tennis coach and founder of CoachesNote
Bolor coaches serious juniors and adult competitors. She builds every weekly plan, reviews the video and match notes, and decides the next job, in person and remotely through CoachesNote.
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