Is It Possible to Train Tennis Alone?

Discover how solo tennis training can be one of the most effective ways to improve your game and connect with yourself.

I started playing tennis when I was around 10 years old. Back then, I went to a club twice a week, but it wasn’t because I had a deep love for the sport. It was more about having something to do. Of course, I enjoyed the sessions, but during the week, tennis barely crossed my mind. It was something I thought about only on Tuesdays and Saturdays when I was actually at the tennis court.

When I entered university to study Business Administration, tennis drifted even further away. I didn’t play much during those years, and it wasn’t just because of my busy schedule. I always felt shy about asking someone else to play with me, and that hesitation kept me from enjoying the sport I’d once liked. As I played less and less, my confidence faded, and I felt uncomfortable with the idea of playing with anyone else. So, I stopped playing altogether.

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Then came the pandemic. With so much time on my hands, I realized something crucial—I hadn’t been spending real quality time with myself. Before, I filled my time with watching series, anime, or movies, but I wasn’t truly engaging with myself. It was during this period of reflection that I started thinking about tennis again. I thought, "I enjoy tennis, but I don’t feel like playing with anyone else. Could I train by myself? Could I use this as a way to spend time with myself?"

That’s when it all clicked. I decided to start training tennis alone, and it was one of the best decisions I’ve ever made. Honestly, I felt a bit foolish for not trying it earlier. "Why didn’t I do this before?" I thought. "This is awesome!"

At 1.70 meters tall, I’m definitely on the shorter side for a tennis player. But I’ve never seen that as a huge barrier. It helps that Diego Schwartzman, who is the same height as me, made it to the top of the sport—he even reached a ranking of world No. 8 in October 2020. Watching him play gave me the confidence to believe that my height wouldn’t hold me back.

Still, as a shorter player, some shots can be more challenging—especially the serve. Back then, my serve was, well, terrible. I’m talking really bad. But I was determined to improve. I was lucky enough to have access to a nearby court, but even if you’re not as fortunate, there are still ways to train alone, and I’ll share some tips on that later.

I bought 20 tennis balls and set out to improve my serve. Day after day, I practiced by myself, serving over and over again. I watched tutorial videos from coaches like Sara Nogark and Patrick Mouratoglou, learning the techniques and drills I needed to improve. And slowly, my serve got better.

These solo practice sessions weren’t just about hitting balls, though. They became something deeper—a kind of therapy. While I was on the court, serving in isolation, I had time to think, reflect, and talk to myself. It was a space where I could focus, not just on tennis, but on my thoughts and emotions.

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But as the seasons changed, so did my training conditions. When the weather turned colder, standing still while serving became a real challenge. My hands and feet would get cold fast, and I had to find ways to keep myself moving and warm while practicing. I started thinking, "How can I move more during these sessions, just to stay warm?" Training alone forced me to adapt to all kinds of challenges, and that adaptability carried over into my game.

Then, I figured out an easy way to train other shots in tennis while keeping myself moving, and honestly, it was much simpler than I expected. Sometimes we avoid the most intuitive methods because they seem “too easy to be effective.” But in this case, it really works if you’re training alone.

All you need to do is throw the ball with your hand and hit it to the other side of the court. Simple, right? No complicated explanations needed—it’s as straightforward as it sounds. If you want to stay active while training alone, here’s how to do it: stand in the middle of the baseline, with your tennis balls stacked behind you. Grab a ball with your non-dominant hand, toss it to head height in the direction of your forehand side, turn your shoulders for the forehand, wait for the bounce, and hit the shot. Return to the center of the court as fast as possible and repeat. Do this for 20 reps or as long as you have balls. Easy, right?

When I discovered this, I felt a bit foolish for not trying it sooner. I had avoided solo tennis training for so long because I thought it wouldn’t be effective. So, my advice is: don’t be like my old self—just give it a try!

For two years, I trained almost exclusively using this method, and it was during this time that I saw the most improvement in my game. So, if you don’t have a partner to play with, don’t let that stop you—you can still play and improve your tennis skills on your own!

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Changes in my life

Then came a new chapter in my life—I moved to a new country with my wife. Starting from scratch wasn’t easy, and on top of that, I no longer had easy access to a court. If you find yourself in a similar situation, don’t worry—you can still train solo. Here's what you can do:

First, check online to see if there’s a tennis wall nearby. Tennis walls are fantastic for solo training because they allow you to practice your timing, reflexes, and consistency. With a wall, every shot comes back, and you can hit the ball over and over without needing a partner. Start by aiming for a specific spot on the wall, focusing on controlling the direction and power of each shot. It’s a great way to train both your forehand and backhand.

If you’re unable to find a tennis wall, like I was at first, look for the most affordable tennis courts in your area and book one. You can have a highly effective training session on your own if you plan it well.

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Here’s a one-hour solo tennis training session you can try:

• Warm-Up (10 minutes): Start with a dynamic warm-up: jogging around the court, side shuffles, and high knees. Follow up with some light stretches focusing on your legs, shoulders, and wrists.

• Forehand and Backhand Drills (20 minutes): Set up your tennis balls behind you at the baseline. Toss the ball with your non-dominant hand, hit forehands and backhands, and return to the center quickly. Do this in sets of 20 shots each, alternating between forehands and backhands.

• Serve Practice (15 minutes): Focus on your serve technique, hitting 5-10 serves at a time. After each set, pause to reflect on your form. Watch tutorial videos beforehand to focus on key points like the toss, shoulder rotation, and follow-through.

• Footwork and Movement (10 minutes): Without hitting any balls, practice moving around the court, simulating different shots. Focus on sidestepping, sprinting forward, and recovering back to the center.

• Cool-Down (5 minutes): Finish with light jogging or walking around the court. Do some stretches, focusing on the muscles you worked during the session.

This simple yet effective session will keep you moving and give you a great workout while helping you improve your tennis fundamentals. Whether you have access to a wall or just a court, training alone is not only possible—it’s incredibly rewarding!

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