Tennis Drills for Beginners: Master Your Game Step by Step
So, you’ve decided to pick up tennis? Smart move! Not only is it one of the best sports for overall fitness, burning up to 600 calories an hour, but it’s also a game you can enjoy for life. Don’t just take my word for it; even Roger Federer has said, “Tennis is a great way to keep fit, but it’s also a game of strategy and skill, no matter your level.”
But let’s face it, starting out can feel a bit like juggling flaming tennis balls, exciting but slightly terrifying. We’ve all been there, swinging for that perfect forehand only to watch the ball sail majestically… into the net. But hey, that’s part of the fun, right?
This guide isn’t just about telling you what you should do; it’s about showing you how to do it, step by step, with drills tailored to fit your game. Whether you’re a beginner looking to make your first solid connection with the ball or a seasoned player fine-tuning your technique, these drills will set you on the right path.
So, grab that racket and let’s get into the swing of things, because the only way to conquer the court is one drill at a time!
Why Tennis Drills Matter: Building a Strong Foundation for Beginners
Before you start aiming for those picture-perfect shots - like a killer drop shot, a powerful serve, a strategic lob, or an unstoppable overhead smash - let’s talk about something big: drills. Drills are the backbone of your tennis game, helping you build solid skills, step by step. They might not seem exciting, but trust me, whether you’re mastering that delicate drop shot or refining your overhead smash, drills are the secret to getting better, faster.
Here’s why: Tennis is all about muscle memory. The more you repeat a movement, the more natural it becomes. Drills help you focus on one skill at a time - whether it’s your forehand, serve, or footwork, so you can perfect it before moving on to the next challenge.
Think of it like learning a dance. You wouldn’t try to perform the whole routine without first practicing the steps, right? Drills are your practice steps in tennis. They help you avoid mistakes, make corrections, and build confidence, one swing at a time.
In short, drills are your foundation. They may seem basic, but they’re necessary to becoming a better player.
Core Tennis Drills: Important Exercises to Master the Basics
Now that you’ve got your gear ready, it’s time to hit the court (or your practice space) and start working on the basics. These drills are designed to help you develop the key skills every tennis player needs, whether you’re aiming for smooth groundstrokes or a reliable serve.
Forehand and Backhand Groundstrokes
The bread and butter of any tennis game. Whether you’re aiming for a spin-heavy forehand like Rafael Nadal or striving for the elegance of Roger Federer’s single-handed backhand, these are the shots that can make or break your game. Here’s how to start mastering these moves:
The Forehand Drill:
What to Do: Stand at the baseline with your feet shoulder-width apart. Hold your racket with a relaxed grip. Practice your forehand by swinging from low to high, making sure to follow through completely.
Focus On: Keeping your eye on the ball and your non-dominant hand pointing toward it to help with balance.
Tip: Start slow. You don’t need to crush the ball. Focus on smooth, consistent swings. Aim for the middle of the racket’s strings.
To help you perfect your technique, check out this video, which breaks down the fundamentals and offers tips to improve your forehand.
The Backhand Drill:
What to Do: For a two-handed backhand, position both hands on the racket. Stand with your non-dominant side facing the net. Swing from low to high, just like with your forehand, and follow through.
Focus On: Using your legs and hips to power the shot, not just your arms.
Tip: Keep your swings consistent and controlled. Over time, work on generating more power while maintaining accuracy.
Serving Drills
The serve is your opening move in every point, and getting it right sets the tone for the entire game. Whether you’re looking to develop something powerful like John Isner’s legendary big serve, these drills will help you build the foundation for a strong and reliable serve.
The Toss Drill:
What to Do: Stand at the baseline in your serving stance. Practice tossing the ball straight up in the air with your non-dominant hand. Your goal is to make sure the ball lands in the same spot every time.
Focus On: A consistent toss height, about a foot above where your racket makes contact.
Tip: Avoid flicking your wrist when you toss. Keep it simple and smooth.
The Serve Practice:
What to Do: Once your toss is consistent, practice your serve by swinging your racket up to meet the ball at its peak. Start slow, focusing on accuracy before power.
Focus On: Hitting the ball with the middle of the racket strings and following through toward your target.
Tip: Start with a flat serve, aiming for placement over speed. You can work on adding power and spin as you get more comfortable.
Footwork and Movement Drills
Tennis isn’t just about hitting the ball; it’s about getting to the ball - and staying in the point, no matter what your opponent throws at you. Sometimes, the smartest way to win isn’t by hitting a winner but by waiting for your opponent to make that unforced error.
Think of Andy Murray, known for his brilliant defense and ability to stay in points longer than anyone else. His incredible speed and athleticism often counter the brute power of even the strongest opponents. Here’s how to get your feet moving so you can chase down every shot and outlast your rivals on the court.
Ladder Drills:
What to Do: Set up a ladder on the court (or use tape or chalk to mark squares). Practice stepping in and out of the squares as quickly as you can, focusing on light, fast feet.
Focus On: Staying low, with your knees slightly bent and your weight on the balls of your feet.
Tip: Start slowly to master the pattern, then speed up as you get more comfortable.
Shadow Tennis:
What to Do: Without a ball, practice your footwork as if you were playing a rally. Move side to side, forward and back, imagining where the ball would be.
Focus On: Keeping your feet active and maintaining balance.
Tip: This drill helps build muscle memory for when you’re actually playing, so take it seriously - even without a ball.
Volley and Net Play Drills
Controlling the net can be a game-changer, especially if you can master the art of the serve and volley. On grass courts, this approach can dominate, and on hard courts, it can catch your opponent off guard, turning the tide in your favor.
Pete Sampras, the king of serve and volley, showed us how this aggressive strategy can put immense pressure on your opponent. Here’s how to sharpen your reflexes, dominate the net, and bring a bit of that Sampras magic to your game:
The Wall Volley Drill:
What to Do: Stand close to a wall and practice hitting volleys (without letting the ball bounce) against it. Keep your movements short and sharp.
Focus On: Soft hands and quick reactions. Keep your racket up and ready.
Tip: Start close to the wall, then gradually move back as you get more comfortable.
The Partner Volley Drill:
What to Do: If you have a practice partner, stand across from each other near the net and volley back and forth, aiming to keep the ball in play as long as possible.
Focus On: Quick reflexes and controlling the pace of the ball.
Tip: Keep the ball low over the net to make it harder for your opponent to return.
How to Incorporate Drills into Your Tennis Practice Routine
Now that you’ve got a set of core drills under your belt, it’s time to put them into a practice routine that will help you steadily improve your game. Consistency is key in tennis, and having a structured practice plan will ensure you’re making the most of your time on the court.
As the ATP Tour emphasizes, "Success in tennis isn’t just about talent; it’s about hard work, preparation, and the discipline to stick to a routine that builds your skills day by day." By consistently practicing with a clear plan, you’re setting yourself up for long-term success on the court.
Creating a Balanced Practice Session
A well-rounded practice session should include a mix of drills that target different aspects of your game: groundstrokes, serving, footwork, and net play. Here’s how to structure your practice:
Warm-Up (10-15 minutes):
Start with some light jogging or dynamic stretching to get your blood flowing.
Incorporate a few minutes of footwork drills, like ladder drills or shadow tennis, to get your body moving and ready to play.
In fact, studies show that nearly 30% of tennis-related injuries, including muscle strains and pulls, occur when players skip their warm-up routine.
Core Drills (30-40 minutes):
Groundstrokes: Spend 10-15 minutes on forehand and backhand drills. Focus on technique, consistency, and gradually increasing power.
Serving: Dedicate 10-15 minutes to serve practice, starting with toss drills and moving on to full serves. Remember, accuracy first, then power.
Net Play: Finish this segment with 10 minutes of volley drills, either against a wall or with a partner. Focus on quick reactions and soft hands.
To help you better understand and execute groundstrokes, check out this video!
Practice Matches or Rallying (20-30 minutes):
If possible, spend some time rallying with a partner or playing practice matches. This is where you can start applying what you’ve learned in a more dynamic, game-like situation.
If you’re practicing alone, work on alternating between different drills to simulate match conditions.
Cool Down and Stretching (5-10 minutes):
End your session with a cool-down to help your muscles recover. Gentle stretching, especially focusing on your arms, legs, and back, will help prevent soreness and keep you flexible.
Weekly Practice Schedule for Beginners
Discipline is the cornerstone of progress in tennis; it’s what turns good intentions into lasting improvement. As sports psychologist Dr. Jim Loehr says, "Champions are made from the inside out. The foundation of all achievement is discipline, the ability to stay committed to a goal despite the obstacles and distractions." By sticking to a regular practice schedule, you’re not just building skills, but also cultivating the mental toughness that separates the good from the great.
Here’s an example of how you might structure a week of practice:
Monday:
Focus: Groundstrokes and Footwork
Practice: 15 minutes footwork drills, 20 minutes forehand/backhand drills, 15 minutes cool-down/stretching
Wednesday:
Focus: Serving and Net Play
Practice: 15 minutes serve drills, 20 minutes volley drills, 15 minutes rallying or match play
Friday:
Focus: All-Around Practice
Practice: 10 minutes footwork drills, 15 minutes groundstrokes, 15 minutes serving, 10 minutes net play, 10 minutes cool-down/stretching
Weekend (Optional):
Focus: Practice Matches or Extended Drill Session
Practice: Spend 1 hour either playing a practice match with a partner or doing a mix of all the drills above. This is your chance to really test your skills in a more relaxed setting.
Tips for Sticking to Your Routine
Set Clear Goals:
Whether it’s improving your serve accuracy or getting more comfortable at the net, having specific goals will keep you motivated.
Track Your Progress:
Keep a simple journal of your practice sessions. Note what drills you did, how you felt, and any improvements or challenges you noticed.
Stay Flexible:
Life happens, and you might not always be able to stick to your routine perfectly. That’s okay! Adjust as needed, but try to keep your overall commitment strong.
Mix It Up:
To keep things interesting, vary your drills and practice activities. This not only prevents boredom but also ensures you’re developing a well-rounded game.
Overcoming Common Beginner Challenges in Tennis
As you start your tennis journey, you’re bound to hit a few bumps along the way. Here are some common challenges beginners face, and tips to help you push through:
Challenge 1: Consistently Hitting the Net
Focus on hitting the ball earlier in your swing, and aim higher over the net. Practice drills that emphasize lifting the ball with your legs and follow-through.
Challenge 2: Struggling with Serve Accuracy
Break down your serve into parts - focus on your toss, stance, and follow-through separately. Spend extra time on toss drills to improve consistency.
Challenge 3: Footwork Feels Clumsy
Start with basic footwork drills like ladder drills or shadow tennis. Practice moving with small, quick steps rather than large strides to improve balance.
Challenge 4: Losing Motivation
If you’re feeling burnt out, mix up your routine or set new, fun challenges for yourself. Remember to celebrate small victories to keep your spirits high.
Required Gear and Setup: Preparing for Your First Tennis Drill
Before you hit the court, let’s talk gear. Having the right equipment not only makes playing easier but also helps prevent injuries. Here’s a quick rundown of what you’ll need to get started:
The Racket: Your New Best Friend
Choosing the Right Racket: When picking a racket, it’s important to find one that suits your body type and strength. A lighter racket (around 9-10 ounces) is often easier for beginners to handle, while a mid-sized head (98-104 square inches) offers a good balance of power and control.
Grip Size: Grip size matters! A grip that’s too large or too small can lead to discomfort or even injury. To find the right size, hold the racket as if shaking hands; there should be a small gap between your fingers and palm. If you’re unsure, ask a pro shop for help.
Tennis Shoes: More Than Just Sneakers
Court-Ready Footwear: Not all shoes are created equal. Tennis shoes are designed to support quick lateral movements and provide the right grip for the court surface. Look for shoes that fit snugly but comfortably, with good cushioning to protect your feet from impact.
Balls: It’s All About the Bounce
Choosing the Right Balls: For beginners, pressureless tennis balls are a great choice. They last longer and maintain a consistent bounce, which helps when you’re just learning the ropes. If you’re practicing on your own, consider getting a few extra balls or even a ball hopper to keep things moving.
Practice Space: Court or No Court?
Where to Practice: While a full tennis court is ideal, you can practice many drills at home or in a local park. If you have limited space, a wall or a portable net can be a great tool for practicing your strokes and footwork.
Optional Extras:
Overgrip: If you find your racket slipping or if you just want a more comfortable grip, consider adding an overgrip. It’s an inexpensive way to improve your feel on the racket.
Wristbands and Headbands: These might seem like style choices, but they’re practical too. They help keep sweat out of your eyes and off your hands, which is especially useful in long practice sessions.
Having the right gear makes all the difference in your game. It helps you play comfortably and confidently, so you can focus on learning and improving. Once you’ve got your equipment sorted, you’ll be ready to dive into the drills that will take your game to the next level.
Conclusion
You’ve made it through the drills, learned the basics, and now you’re well on your way to becoming a tennis ace! Remember, every great player started just where you are now - swinging, missing, learning, and most importantly, having a blast on the court.
But why stop here? If you’re serious about upping your game (or just want to show off a little in your next match), Woodinville Sports Club is the place to be. We’re talking 8 indoor courts, an outdoor clay court, and a tennis community that’s as passionate about the game as you are!
Whether you’re looking to refine that killer serve, get your kids into our awesome junior program, or just want a spot to enjoy a casual match, WSC has got you covered. And with instructors like Connor, Kevin, Bond, and Rocky, you’ll be learning from the best in the business.
So what are you waiting for? Grab your racket, book a court, and join us today. It’s time to take your tennis game from good to smashing! Become a member to get started, because the court is calling, and it’s got your name all over it.
