Practicing Alone Can Make You Worse (Unless You Do This)
Quick answer
Practicing alone builds whatever you repeat, good or bad. A hundred forehands with a broken contact point just makes the flaw automatic. To practice solo without grooving bad habits, work one clear focus, stop the moment your form breaks down, and film a set of reps so a coach or your own eyes can catch the drift.
Why solo practice can backfire
Repetition is powerful, which is exactly the risk. If you drill a stroke with a flaw, you are not fixing it, you are making it permanent. Plenty of players grind on a wall or a ball machine and get more consistent at the wrong technique. Practice does not make perfect. It makes permanent.
How to practice alone the right way
- 1Pick one focus per session, like contact in front or a specific target, not your whole game.
- 2Quality over reps. Stop the moment your form breaks down, because tired sloppy reps groove the flaw.
- 3Use targets so every rep has a clear pass or fail, not just mindless hitting.
- 4Film a short set and review it, so you catch drift you cannot feel in the moment.
The best solo tools
- A wall for fast, cheap groundstroke and volley reps. Move your feet, do not just stand and flail.
- A basket and a hopper for serves, where solo reps transfer especially well.
- A ball machine for grooving patterns, as long as you keep the focus tight and stop when it slips.
Solo work is where footwork gains are cheapest too, so pair this with footwork drills you can do alone. And filming your solo reps is the safeguard, which is why knowing how to film your tennis matters even when no one else is there.
The short version
Reps make things permanent, not perfect. One focus, stop when form slips, use targets, and film yourself to catch the drift.
Frequently asked
Can practicing tennis alone make you worse?
Yes, if you repeat a flawed stroke you make the flaw automatic. Solo practice only helps when you work one clear focus, stop before fatigue ruins your form, and check yourself on video.
Is hitting against a wall good practice?
It can be excellent for fast, cheap reps if you move your feet and keep a focus. The ball returns quickly, so pick one thing to groove and do not let the pace turn it into flailing.
How do I practice tennis without a partner?
Use a wall, a basket of balls for serves, and a ball machine for patterns. Keep each session to one focus, use targets, and film a set of reps so you can catch and fix bad habits early.
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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