Groundstrokes Drills

Before you drill
Before diving into the drills, it's important to understand the foundational moments of pickleball, such as serving and dinking, as well as more advanced techniques like ernies and third shot drops. These aspects of the game are crucial to master in order to excel on the court.
The aims of this article is to simplify the learning process by categorizing key moments in a rally and compiling them all in one convenient location. A variety of drills have been carefully selected for players to explore, each with a detailed summary, explanations on how they can enhance specific skills, and instructions for execution.
These drills are specifically designed for beginners, and covers a wide range of skills and techniques to help players improve their game. Whether you're looking to enhance your serving accuracy, work on your dinking technique, or perfect your third shot drop, you will find a comprehensive set of drills to satisfy your needs.

GROUNDSTROKES EXPLAINED
Groundstrokes are fundamental in pickleball, serving as the foundation for many other shots in the game. They are commonly used and essential to master in order to excel on the court.
When it comes to executing a forehand groundstroke, players must use the face of the paddle on their dominant side to hit the ball off the bounce. This technique requires proper positioning and timing to ensure a successful shot.
On the other hand, a backhand groundstroke involves hitting the ball with the face of the paddle on the non-dominant side of the body. This shot requires players to reach across their body to make contact with the ball off the bounce, adding a level of difficulty to the stroke.
While both forehand and backhand groundstrokes are crucial in pickleball, the forehand is typically considered stronger due to the natural power and accuracy generated by the dominant hand. However, there are exceptions to this rule, as some players possess unexpected strength in their backhands, and others opt for a two-handed backhand technique for added control and power.
When it comes to gripping a pickleball paddle for groundstrokes, it's important to understand that each stroke requires a different grip depending on the angle of your hand. Let's start with the forehand grip.
To execute a proper forehand groundstroke, you'll want to use a handshake grip, also known as the Eastern Grip. This grip involves wrapping your hand around the handle of the paddle, with your thumb positioned on the backside of the paddle. By using this grip, you'll be able to generate more power and spin on your forehand shots, allowing for better control and accuracy.
On the other hand, for the backhand groundstroke, you have a couple of options. If you find it difficult to switch between grips during a rally, you can simply keep the forehand grip. However, if you're comfortable with switching grips, it's recommended to use a continental grip for the backhand. This grip requires positioning your hand in a way that the paddle face is slightly tilted towards you, which opens up the face of the paddle. The continental grip provides more control and precision for your backhand shots, making it easier to place the ball exactly where you want it.
It's worth noting that the continental grip is not only beneficial for backhand groundstrokes but also works well near the kitchen. This grip angle is optimal for dinking, a technique used in pickleball that involves soft shots close to the net. So, if you're looking to improve your overall game, mastering the different grips for groundstrokes is essential.
To improve your forehand shots, focus on stepping forward with your dominant foot while executing the swing. By doing so, you will effectively transfer your weight onto your front foot, resulting in increased power and accuracy in your shots. This technique allows you to generate more force behind the ball and maintain better control over its direction.
On the other hand, when it comes to backhand groundstrokes, it is recommended to step back with your non-dominant foot during the swing. This action helps shift your weight onto your back foot, providing you with the necessary balance and control to successfully clear the net while keeping the ball low. By stepping back, you create a stable foundation that allows you to execute the shot with precision and consistency.
After completing your follow-through, you may notice that your dominant shoulder naturally shifts towards the net. To maintain your readiness and agility, quickly reset to an athletic stance right after the shot. This will ensure that you are prepared to react swiftly and efficiently to any subsequent movements or shots from your opponent. Additionally, be ready to perform a split-step, a quick jump into the air, to regain your balance and prepare for the next shot. This split-step allows you to quickly adjust your position and respond effectively to your opponent's actions.

GROUNDSTROKES DRILLS

Shadow Swings
Engage in shadow swings to perfect your tennis technique without the distraction of a ball. Find a suitable flat surface like a wall or garage door, position yourself a short distance away, and execute your forehand swing while concentrating on your elbow's placement and alignment with the target. This drill is designed to enhance your swing mechanics, enabling you to deliver more powerful and accurate shots on the court. By practicing shadow swings, you can fine-tune your skills and elevate your overall performance, making it a simple yet highly beneficial exercise that can be done anywhere.
To perform shadow swings effectively, locate a flat surface such as a wall or garage door to serve as your practice area. Stand a few feet away from the surface, assume your starting position, and begin swinging your arm as if you were striking a tennis ball. Focus on maintaining proper form, particularly by keeping your elbow elevated throughout the motion. Utilize your entire body to generate power, engaging your legs, core, and shoulders in the process. Repeat the swinging motion multiple times, continuing until you feel confident and comfortable with your technique. Incorporating shadow swings into your warm-up routine or daily practice regimen can significantly improve your game and boost your on-court performance.

Drop and Hit
This exercise is designed to help you improve the timing of your swing and develop a consistent contact point. Start by standing in your ready position, holding your paddle in your backhand grip (either eastern or continental). Drop the ball in front of you and let it bounce once, while keeping your eyes on the ball the entire time. As the ball bounces, swing your paddle towards it, aiming to hit it at the highest point of its bounce. This technique will be beneficial in a game as it will help you keep the ball low and just above the net. This drill is also great for enhancing your hand-eye coordination and timing, which are essential skills for consistent backhand groundstrokes. Don't forget, you can also practice this drill with your forehand. Follow these steps to perform the Drop and Hit drill: Stand in your ready position, grip your paddle in your preferred backhand grip, drop the ball in front of you, let it bounce once, position your body correctly, swing your paddle towards the ball, and focus on hitting it at the peak of its bounce. Repeat this drill multiple times to develop a consistent contact point.

Figure 8
The drill called Figure 8 is a fantastic way to work on your backhand skills, but don't be fooled - it can also benefit your forehand game. Backhand shots often suffer from poor coordination and timing, which is why this drill is specifically designed to target those areas. However, improving coordination and timing is crucial for both backhand and forehand shots, making this drill beneficial for all players.
During the Figure 8 drill, you will focus on moving your feet in a specific pattern while hitting backhand groundstrokes. Footwork plays a significant role in the quality of your shots, so mastering this drill can help you enhance your backhand technique by leaps and bounds.
The key to success in the Figure 8 drill lies in finding a rhythm in your footwork while executing your swings. By establishing a consistent rhythm, you will notice a significant improvement in the timing and consistency of your backhand shots. This drill challenges you to coordinate your footwork with your strokes, ultimately leading to better overall performance on the court.

Forehand to Forehand and Backhand to Backhand
A great way to enhance your control and accuracy in groundstrokes is by practicing the Forehand to Forehand or Backhand to Backhand drill. This drill involves hitting forehands to your partner's forehand and backhands to their backhand, focusing on maintaining consistency and control throughout the sequence.
To perform this drill, you simply need a partner standing across the net from you on the same side, along with a ball and paddle. The goal is to hit the ball in the same spot every time, rather than emphasizing speed or power, in order to develop muscle memory and technique for effective groundstrokes.
By gamifying this drill with your partner and challenging yourselves to keep the back and forth alive for as long as possible, you can make the practice more engaging and motivating. However, it's important not to lose sight of the main objective, which is to improve accuracy and control in your shots.
Remember to start from a good spot like the kitchen line, assume the correct grip on your paddle, and focus on hitting consistent forehand and backhand groundstrokes. As you progress, you can spread out and continue to work on your groundstroke technique by repeating the drill multiple times.

Cross-Court Rally
The Cross-Court Rally drill is a classic exercise that emphasizes rallies and in-bounds shots. It is particularly beneficial for beginners in pickleball as it helps them learn how to control the court and consistently return shots. By hitting the ball diagonally, players create more space for themselves, and if they time a cross-court shot correctly, they can catch their opponents off guard.
This drill not only enhances players' groundstrokes, whether it's their backhand or forehand, by improving their consistency, but it also encourages better footwork as they develop a habit of responding to sideline shots. Moreover, the footwork skills acquired during this drill can be applied effectively in dinking situations, making it a versatile strategy.
One of the most exciting aspects of this drill is that it can be seamlessly incorporated into an actual game. Players can switch up their play from the front of the court to a diagonal position, surprising their opponents with their strategic adaptability.
To perform the Cross-Court Rally drill, start by standing on opposite sides of the court, diagonally positioned with your partner, as if one of you is serving and the other is receiving. Begin by hitting forehand groundstrokes cross-court to your partner's forehand, or backhand groundstrokes cross-court to their backhand. If this proves to be too challenging, you can modify the drill by focusing solely on maintaining the rhythm of cross-court shots with either groundstroke.
The objective is to keep the rally going for as long as possible while avoiding hitting the ball out of bounds. Once you have practiced hitting forehands cross-court, switch to hitting backhands cross-court and repeat the drill. This exercise will undoubtedly enhance your pickleball skills and contribute to your overall improvement as a player.

Groundstroke Down the Line
This particular drill is most effective when there are four people participating. The setup involves one person positioned on each side of the court, allowing for cross-court shots, while the other two players hit the ball down the line, creating the shape of an 8 and maintaining a steady rhythm. It is important to rotate roles after each rally concludes, ensuring that everyone gets a chance to practice different shots. This drill is highly beneficial for developing control during a rally. If you find yourself consistently hitting the ball straight at your opponent, it is recommended to mix things up by shooting cross-court. On the other hand, if you notice your opponent is out of position or the rally is playing out diagonally, it is advantageous to send the ball down the line. By doing so, you will gain control over the flow of the game, putting yourself in the driver's seat. Additionally, this drill aids in improving accuracy, as hitting precise down-the-line shots requires a high level of precision. To perform the groundstroke down the line, start by having your partner hit a ball to your forehand side. If you feel more comfortable with your backhand, you can opt to use that instead. Utilize your forehand groundstroke to hit the ball down the line, aiming for the opposite corner of the court. However, if you find yourself in a position for a cross-court shot, it is acceptable to send the ball diagonally instead. Repeat this pattern, with all four players hitting in sequence, alternating between line and cross-court shots.

Switch Sides
If you're looking to enhance your footwork and master hitting shots from various spots on the court, the Switch Sides drill is an excellent choice. This drill adds a fun twist to your practice session, as players switch sides after each shot. For instance, if you hit a shot from the right service area, you'll immediately move to the left service area for your next shot, and this pattern continues throughout the game.
The Switch Sides drill not only helps you overcome any issues with flat feet by keeping you constantly on the move, but it also presents a challenge to hit shots from different angles and distances. This means you'll have the opportunity to improve your ability to adapt to various situations on the court.
To perform the Switch Sides drill, simply engage in a game with your partner where you switch sides after every shot. During the game, focus on hitting forehand and backhand groundstrokes from different positions on the court. There's no need to stick to a specific style, so feel free to experiment and find what works best for you.
As you play, pay close attention to your footwork and positioning. Make sure you're moving efficiently and getting into the right position to hit the ball. Additionally, strive to maintain proper form by keeping the ball in front of you before making contact and taking it from the highest point possible.
Keep the game going for as long as you can, and aim to hit as many winners as possible. This drill will not only improve your footwork and shot-making abilities but also enhance your overall game by challenging you to think quickly and adapt to changing circumstances on the court.