Drill #1 Basic Backhand Drill
This is great for warming up for any level player, focus on getting your legs moving and a nice full swing. Just go easy at the start, work on your contact point and a clean hit. As you get warmed up you can start moving back and start to hit a little harder, remember, faster you hit, faster the ball comes back so be prepared for the incoming ball and work your feet! There are variations of this drill that can be done, they just take creativity and control over your shot. This can be a full-blown work out, nobody beats the wall…
Drill #2 Attack and Defence Drill
This drill works on intent, try your best to alternate between the Red/Attack ring and the Yellow/Defence ring. The targets on the wall represents either a Low net clearance or High net clearance. Intent is very important in tennis, to be aware of what you intend to do is the difference between an amateur and a higher level tennis player. Don’t worry if you miss the targets, just know that when you hit the shot, are you being aggressive or defensive. This is why tennis players apologise when they hit a lucky shot, i.e a shank or net cord, because everything is supposed to be intentional.
Drill #3 Backhand Slice Drill
A slice is a shot that is misunderstood by many beginner players and I don’t blame them. When you watch the Pros do it on the television, it looks like they are cutting the ball from left to right or vice versa, this is due to their shoulder turn when they follow through. The main motion is actually akin to that of throwing a frisbee backhand. It’s a forward motion through release and not very forceful. Focus on gliding through the swing after imparting underspin to the ball.
Drill #4 Alternating Stance Drill
This drill is slightly more advanced. This works on 2 stances; the Open stance and the Neutral stance, to get your muscle memory firing. Try to alternate between the stances after each shot. Open stance is usually used when you are moving laterally off a faster ball. As the Open stance takes little time to set up, it is basically like a side lunge. But do make sure your shoulders are turned or you will get no power. Neutral stance is used when you have more time on the ball. It allows for a more natural forward weight transfer into the shot. Generally used for short balls and approach shots or when you have more time to set up.
Drill #5 2 and 1 Drill
This drill is specifically for the double backhander. Firstly, you have to understand that the master arm controlling the double backhand is the non dominant hand. In this drill, you alternate between the use of 2 hands and 1 hand (your non dominant hand). When you swing with 2 hands, focus on a clean technique. When you use 1 hand, remember the feel of the swing when you used 2 hands and try to replicate. Hold firm, focus on contact and swing through. Basically, you will be doing a lefty forehand (if you are a righty).
