A strong forehand changes everything. It helps you control rallies, finish points, and play on your terms instead of just reacting. But most players hit forehands for years without a clear plan, then wonder why their shot breaks down under pressure.
The difference between a “decent” forehand and a true weapon isn’t luck or talent—it’s deliberate, repeatable practice. In this guide, we’ll share five on-court tennis drills you can use to upgrade your mechanics, footwork, and decision-making, so your forehand holds up in real matches.
1. Drill #1 – Contact Point Builder
Goal: Lock in a clean, repeatable contact point in front of the body.
How it works:
- Stand on the baseline with a coach or partner feeding medium-paced balls.
- Focus on meeting the ball in front of your hip, with a relaxed arm and stable wrist.
- Hold your finish for a second after contact to check balance and racket position.
- Start with crosscourt shots, then add down-the-line.
Coaching cues:
- Eyes on the ball through contact, not on where it’s going.
- Chest turning through the shot, not just the arm working.
- Smooth, relaxed follow-through above shoulder height.
When the contact point becomes automatic, everything else—timing, spin, depth—gets easier.
2. Drill #2 – Forehand Footwork Ladder
Goal: Improve first step, spacing, and recovery around the forehand.
How it works:
- Place a ladder (or draw lines) a few feet behind the baseline.
- Start with a footwork pattern (e.g., one step in each box) while a coach calls “crosscourt” or “line.”
- Exit the ladder, move to the ball, hit a forehand, then recover back behind the ladder.
- Repeat for sets of 10–12 balls, then switch sides.
Why it works:
This drill connects your feet and your shot. Instead of “reaching” with the arm, you learn to create space with your movement, set your base, and then rotate. Over time, you’ll feel more explosive and more balanced, even on wider or deeper balls.
3. Drill #3 – Directional Control Boxes
Goal: Build accuracy and tactical awareness for crosscourt and down-the-line patterns.
How it works:
- Place cones or markers creating two large “target boxes” in the deuce and ad corners.
- Rally crosscourt with your partner, aiming to land deep into the box.
- After 4–6 balls, switch to a controlled down-the-line forehand into the opposite box, then reset.
- Keep score: 1 point for hitting the box, 0 for a miss.
Focus points:
- Hitting through the target, not aiming at the lines.
- Using your legs and rotation to direct the ball, not flicking with the wrist.
- Staying patient in rallies before changing direction.
As your accuracy improves, you’ll feel more comfortable constructing points rather than going for low-percentage winners.
4. Drill #4 – Forehand + Approach Combination
Goal: Turn short balls into confident approaches and finishing patterns.
How it works:
- Start behind the baseline. Your coach feeds a neutral ball; you hit a solid forehand.
- Next ball is fed shorter and higher in the court. Move forward aggressively.
- Play a driving forehand approach to a target zone, then close to the net.
- Finish the point with a simple volley or overhead.
Key principles:
- Recognize the short ball early and commit to moving forward.
- Use your legs to get around the ball and play inside-out or inside-in patterns.
- Keep the approach deep and heavy, not just hard.
This drill trains your brain to see opportunity instead of panic when a short ball appears—transforming a neutral forehand into a true weapon.
5. Drill #5 – Pressure Forehand Live Points
Goal: Make your “practice forehand” show up under match pressure.
How it works:
- Start each point with a fed or served ball that guarantees a forehand.
- Play live points to 7 or 11, with a twist: you must hit a forehand on the first groundstroke whenever possible.
- Award bonus points for winning the rally with a forehand pattern (e.g., +1 for a forehand winner or forcing error).
- Switch roles with your partner.
Why it matters:
Technique only matters if it holds up when the score gets tight. This drill links your forehand mechanics, footwork, and decision-making in realistic competitive scenarios, so your improvement transfers from practice to match day.
6. How to Structure a Forehand-Focused Practice
Instead of jumping between random exercises, build a weekly plan around these tennis drills, rotating emphasis:
- Day 1: Technique and contact (Drill #1 + simple rallying)
- Day 2: Footwork and movement (Drill #2 + conditioning)
- Day 3: Targets and patterns (Drill #3)
- Day 4: Attack and finish (Drill #4)
- Day 5: Match-style pressure (Drill #5)
Keep sessions focused: 20–30 minutes of high-quality forehand work is more powerful than hours of unfocused hitting. Track what you’re working on, how it feels, and what shows up in matches.
If you’d like help turning your current training into a structured, age-appropriate plan, you can contact us and our team can walk you through a customized roadmap.
7. Common Forehand Mistakes and How These Drills Fix Them
Late contact:
The contact-point drill (Drill #1) teaches you to meet the ball out in front, supported by your body, not jammed close to you.
Off-balance swings:
Footwork patterns in Drill #2 build better spacing and recovery, so you’re not leaning or reaching on every shot.
Inconsistent direction and depth:
Directional control boxes (Drill #3) help you feel how small changes in swing path and body alignment affect your targets.
Fear of short balls:
The approach combination (Drill #4) removes the panic around short balls by giving you a clear pattern to use.
Forehand disappears in big moments:
Pressure points (Drill #5) train your brain to trust your forehand when the score matters.
8. Measuring Progress on Your Forehand
To stay motivated and objective, track a few simple metrics over time:
- How many forehand errors per set (compared to before)?
- How often you choose to use the forehand to dictate play.
- How comfortable you feel changing direction under control.
- Improvements in depth and height over the net.
Use a notebook or training app to log sessions, goals, and match reflections. Small, steady improvements—fewer errors, better patterns, more confidence—are signs that your practice is working.
If you’re not sure where your forehand stands right now or want expert feedback on video, you can contact us and we’ll help you identify the highest-impact adjustments.
Frequently Asked Questions About Master Your Forehand: 5 Drills for a Winning Shot
1. How often should I practice my forehand each week?
Ideally, you should give your forehand specific attention at least three times per week, even if only for 20–30 focused minutes each session. That can be part of a larger practice, but it needs to be intentional: clear drills, clear goals, and clear feedback. You’ll see more progress if you repeat the same themes for several weeks instead of constantly changing what you work on. Consistency is key—small, regular improvements add up far faster than occasional “marathon” practice days with no structure.
2. Should I change my grip to improve my forehand?
It depends. Many modern players use a semi-western grip because it supports topspin and high contact points, especially on hard and clay courts. If your current grip severely limits spin or comfort, a change might be helpful—but grip changes are big adjustments and can temporarily make you worse. Work with a qualified coach to decide whether your grip truly needs to change, or if better spacing, rotation, and swing path will solve most of your issues without a drastic rebuild.
3. How do I add more power without losing control?
Real power comes from the ground up—legs, hips, and core—not just swinging your arm harder. Focus on loading through your legs, rotating your hips and torso, and keeping your arm relaxed so the racket can accelerate naturally. Start by hitting heavier, deeper balls at 70–80% speed with good height over the net, then gradually increase pace as you maintain control. Video feedback can help you see whether you’re truly using your body or just muscling the ball with your arm.
4. What should I do if my forehand breaks down in matches?
First, notice how it breaks down: late contact, tight swings, poor footwork, or bad shot selection. Then design practice to recreate those situations with intention, instead of avoiding them. Use live-ball drills with scoring, pressure games, and specific tactical constraints, such as forcing a forehand on the first shot or targeting certain zones. Combine that with a simple between-point routine to reset under pressure. Over time, this trains your forehand to show up when the score matters most, not just in warm-up.
5. Can juniors and adults use the same forehand drills?
Yes, the core drills are suitable for both juniors and adults; the main differences are intensity and complexity. Juniors might focus more on fundamentals, movement patterns, and developing coordination, while adults may emphasize efficiency, physical conditioning, and tactical clarity. You can scale any drill by adjusting speed, number of reps, or targets. The important part is tailoring the coaching cues and expectations to the player’s stage, so the drills build confidence and capacity instead of creating frustration or overload.
