To improve at tennis, focus on four things: clean technique on your core strokes, sharp footwork, a structured weekly training programme, and regular match play under pressure. Most players improve fastest when they practise with a clear purpose two or three times a week and get honest feedback from a qualified coach or video analysis.
I have been coaching tennis for more than 30 years. I’ve worked with complete beginners, club players, juniors chasing rankings, and professionals on the ITF and WTA circuits. I’m a full LTA Level 4 accredited coach and a certified specialist in technical video analysis, and I’ve supervised ATP Tour tennis camps and coached at Eton College. SportsEdTV
In all that time, one question has come up more than any other: “Coach, how do I get better at tennis?”
The honest answer is that most players already work hard. They just work on the wrong things, or they copy a technique that doesn’t suit their body. This guide will show you what actually moves the needle, whether you picked up a racket last month or you’ve been playing club matches for years.
And if you need another reason to keep going, science is on your side. A large Copenhagen City Heart Study that followed 8,577 people for up to 25 years found tennis players gained around 9.7 years of life expectancy compared with sedentary people, the biggest gain of any sport studied. You can read the full study abstract on PubMed. nih
Why Most Players Stop Improving
Almost every player hits a plateau. You feel stuck at the same level, losing to the same opponents in the same way. In my experience, it usually comes down to three habits.
1. Practising without a purpose. Rallying for an hour feels productive, but if you are not working on something specific, you are mostly repeating what you already do, including your mistakes.
2. No feedback loop. You can’t fix what you can’t see. Many players are genuinely surprised when they watch themselves on video for the first time.
3. Copying someone else’s technique. This is the big one. A forehand that works beautifully for a tall, powerful player might feel awkward and slow for a smaller, quicker one.
One size does not fit all
At MyTennisCloud, my whole approach is built on a simple idea: every player has natural motor preferences. Some people are more stable when they play from their lower body, others move better with a more upright posture. Some breathe out as they hit, some prefer to stay relaxed and fluid. When your technique matches the way your body is wired to move, learning becomes faster and far less frustrating.
That’s why our personalised tennis coaching programme starts with understanding you, not with a rigid textbook model.
How to Improve at Tennis: The 4 Pillars
Think of your tennis as a table with four legs. If one is short, the whole thing wobbles.
1. Technique
Technique is how efficiently you strike the ball. Good technique gives you control, consistency and power without extra effort. Focus on a relaxed grip, a smooth swing path and a stable finish rather than chasing a flashy style.
2. Movement and footwork
Footwork is how you get to the ball and set up for your shot. Most “technique” errors I see are actually footwork errors in disguise. If you arrive late or too close, even a perfect swing breaks down.
3. Physical conditioning
Tennis demands short bursts of speed, quick changes of direction and the stamina to do it for two hours. Strength, mobility and endurance help you play better and stay injury-free.
4. The mental game
Tennis is a sport of constant mistakes. Even the best players lose nearly half the points they play. How you handle errors, pressure and nerves often decides matches more than your forehand does.
Tennis Techniques for Beginners
If you’re new to the game, these are the foundations worth getting right early. Bad habits formed now are much harder to fix later.
The grip
For the forehand, most coaches recommend an Eastern or semi-western grip. A simple way to find the Eastern grip is to “shake hands” with the racket handle. It feels natural and works well for learning.
For the serve and volleys, learn the Continental grip, where you hold the racket as if you’re holding a hammer. It feels strange at first, but it unlocks a proper serve later on.
The ready position and split step
Stand with your feet slightly wider than your shoulders, knees soft, weight on the balls of your feet and racket in front of you. Just as your opponent hits the ball, make a small hop called a split step. This one habit makes you react faster than almost anything else.
The forehand
Turn your shoulders early, let the racket drop below the ball, then swing forward and up, finishing over your opposite shoulder. Keep your eyes on the contact point a fraction longer than feels natural.
The backhand
You can choose a one-handed or two-handed backhand. Most beginners find the two-handed version easier because the second hand adds stability and control. Turn early and let your hips and shoulders drive the swing.
The serve
Think of the serve as a throwing motion. Start with a simple, repeatable toss slightly in front and to the right (for right-handers). Keep the motion smooth and rhythmical. Power comes later; consistency comes first.
Volleys and net play
At the net, there’s no big swing. Keep the racket in front, make a short punching movement and step forward into the ball.
| Stroke | Common beginner mistake | Quick fix |
| Forehand | Swinging only with the arm | Turn shoulders early and rotate through the shot |
| Backhand | Late preparation | Turn as soon as you see the ball coming to that side |
| Serve | Inconsistent ball toss | Practise 20 tosses a day without hitting |
| Volley | Big backswing | Keep the racket in view, punch forward |
| Return | Standing flat-footed | Split step as the server strikes the ball |
How to Get Better at Tennis Faster: 7 Proven Drills
These are drills I use with players at every level. Pick two or three per session rather than trying them all at once.
1. Cross-court consistency rally
Rally cross-court with a partner and aim for 20 balls in a row past the service line. It builds rhythm, depth and patience.
Coach’s tip: count out loud. It adds a little pressure and keeps you honest.
2. Shadow swings
Without a ball, practise your forehand, backhand and serve slowly in front of a mirror or a phone camera. Three minutes a day makes a real difference.
3. Ladder or cone footwork
Set up four cones in a square and move between them with small, quick steps before shadowing a shot. For more ideas, see our guide to tennis footwork drills.
4. Serve target practice
Place a towel or cones in the corners of the service box. Hit 30 serves per session and track how many hit the target. Watch that number rise week by week.
5. Approach and volley
Your partner feeds a short ball. You hit an approach shot, move forward and finish with a volley. This teaches you to recognise when to attack.
6. Two-ball pressure drill
Your partner feeds one ball, and as soon as you hit it, they feed a second to a different spot. It trains recovery and quick decision-making.
7. Point-play scenarios
Play points that start with a specific situation, such as “server must come to the net” or “rally must go past five shots”. It brings practice closer to real match conditions.
A Weekly Tennis Training Programme for Beginners and Intermediates
A good tennis training programme balances skill work, fitness, match play and rest. Here’s a simple structure you can adapt.
| Day | Focus | Session length | Key activities |
| Monday | Technique | 60 to 75 minutes | Groundstroke consistency, shadow swings |
| Tuesday | Fitness | 30 to 45 minutes | Footwork ladder, core work, mobility |
| Wednesday | Serve and return | 60 minutes | Serve targets, return practice |
| Thursday | Rest or light activity | 20 to 30 minutes | Walking, stretching |
| Friday | Tactical play | 60 to 90 minutes | Point-play scenarios, approach and volley |
| Saturday | Match play | 60 to 120 minutes | Practice match or club competition |
| Sunday | Rest | None | Recovery |
For juniors
Keep sessions shorter, more varied and full of games. Young players learn best through play, not long lectures. Include coordination and balance games alongside tennis.
For adult club players
If time is tight, two focused sessions plus one match a week is plenty. Prioritise quality, warm up properly and don’t skip recovery.
How to track progress
Film yourself once a month from the same angle. Keep simple numbers such as serves in, rally length and unforced errors per set. Progress is much easier to see when it’s written down.
Fitness and Injury Prevention for Tennis Players
You don’t need to live in the gym, but a stronger, more mobile body plays better tennis.
- Warm up for 10 minutes before hitting: light jogging, side steps, leg swings and arm circles.
- Build a strong core and legs. Squats, lunges and planks support almost every stroke.
- Look after your shoulders. Light resistance band work helps protect the serving arm.
- Recover properly. Sleep, hydration and a proper cool-down matter more than most players think.
The NHS exercise guidance is a useful, reliable reference for general activity levels. If you have pain that doesn’t settle, see a physiotherapist or doctor before pushing through it.
The Mental Side: Staying Focused Under Pressure
In my work as a mental coach, I see the same pattern again and again: players lose matches in their heads long before they lose them on the scoreboard.
Here are three habits that help:
- Create a between-point routine. Turn away, adjust your strings, take a slow breath, then decide on your next point.
- Focus on the process, not the score. Think “early preparation, deep ball” instead of “I can’t lose this game.”
- Treat mistakes as information. A missed shot is data, not a judgement of you as a player.
If nerves or confidence hold you back, explore our mental tennis coaching sessions.
How Video Analysis Speeds Up Improvement
When I ran coach education courses on video analysis, the most common reaction from coaches was: “I had no idea the player was doing that.” Video shows what the naked eye misses, like a late shoulder turn, a collapsing wrist or a toss drifting too far back.
With slow motion, we can compare your stroke frame by frame, find the one or two changes that matter most and track them over time. It’s one of the quickest ways I know to help a player improve. Learn more about our tennis video analysis service.
How to Find a Tennis Coach Who Fits Your Game
A good coach can save you years of trial and error. Here’s what to look for.
Check qualifications
Look for recognised certifications from bodies such as the LTA in the UK, the PTR, or the USTA network in the United States. The International Tennis Federation also sets standards for coach education worldwide.
Ask the right questions
- How do you tailor lessons to different players?
- Do you use video analysis?
- How will we measure my progress?
- What does a typical lesson look like?
In-person vs online coaching
| In-person coaching | Online coaching | |
| Feedback | Instant, on court | Detailed, via video |
| Flexibility | Fixed times and location | Train anywhere, anytime |
| Cost | Usually higher per session | Often more affordable |
| Best for | Beginners needing hands-on guidance | Players who train regularly and want expert review |
Many players get the best results by combining both. If you’d like help from me directly, you can book a coaching session or read more about my coaching background.
Final Thoughts
Learning how to improve at tennis isn’t about hitting thousands of balls or copying your favourite pro. It’s about building good technique that suits your body, moving well, training with a plan and keeping a calm, focused mind.
Start small. Pick one drill from this guide, add it to your week and track the results. Then build from there.
If you’d like a programme designed around the way you naturally move, explore MyTennisCloud and let’s start working on your game together.
Frequently Asked Questions
1. How long does it take to get good at tennis?
Most beginners can rally comfortably within three to six months of regular practice and reach a solid club level in one to two years. Progress depends on how often you play, the quality of your practice and whether you get coaching feedback. Players who practise two or three times a week with a clear focus usually improve much faster than those who only play casual matches.
2. Can I improve at tennis without a coach?
Yes, you can improve on your own, but progress is usually slower and bad habits are harder to spot. Self-practice with drills, shadow swings and filming yourself works well. However, a qualified coach or online video analysis helps you find the real cause of your errors and fix it faster, which saves time and frustration.
3. How often should I practise tennis to improve?
Two to three focused sessions a week, plus one match, is enough for steady improvement for most players. Consistency matters more than volume, so short, purposeful sessions with a clear goal beat long, unstructured hitting. Include rest days to let your body recover and reduce the risk of injury.
4. What is the hardest tennis shot to learn?
For most players, the serve is the hardest shot to learn properly. It combines a precise ball toss, timing, rhythm and full-body coordination. It is also the only shot you control completely, which makes it worth the effort. Start with a simple, repeatable motion and build power gradually.
5. Is it too late to start tennis as an adult?
No, it’s never too late, and adults of all ages learn and enjoy tennis. Adults often learn faster than they expect because they understand instructions and can practise with focus. Start with the basics, warm up properly, and consider group lessons or online coaching to build confidence and skill at your own pace.