Sharpening Your Backhand in Rugby Fives
Rugby Fives rewards players who dictate the tempo from the back of the court, and few shots shape a match quite like a reliable backhand. Whether you are returning a low cut on the left wall or driving deep into the back right corner, this stroke forms the backbone of consistent point construction. Coaches from Sydney to Perth emphasise that mastering the backhand early transforms how a player approaches both attack and defence, turning rushed scrambles into controlled, purposeful rallies.
Many club-level players reach a plateau because their training routine lacks structure, or because they default to match play without isolating the mechanics of the shot. Targeted drills, performed with intention and measured over weeks, offer a far more efficient path to improvement. The routines outlined below are designed for solo sessions against the wall, cooperative practice with a partner, and match-specific scenarios that mirror the demands of competitive fixtures in clubs across Australia.
Foundational Mechanics of a Strong Backhand
Before adding any drill to your weekly plan, it pays to audit the basics of your technique. Stand sideways to the side wall with your non-dominant foot forward, shoulder turned roughly forty-five degrees, and keep your weight balanced on the balls of both feet. The grip should be relaxed but firm, with the racket face angled slightly downward at the moment of contact. In Australia, where summer temperatures regularly push outdoor courts past thirty degrees, players should pay particular attention to hydration and grip dryness, as sweaty palms compromise wrist stability during the swing.
The swing path matters as much as the grip itself. A compact backswing combined with a fluid follow-through across the body generates pace without sacrificing control. Practitioners at clubs around Brisbane often use video review from a phone mounted on a tripod to capture their stroke from two angles, then compare the footage frame by frame against tutorial clips published by experienced coaches. This self-audit cycle, repeated every fortnight, builds muscle memory faster than unstructured repetition alone.
Wall-Based Solo Routines
Solo sessions are invaluable because they force the player to take responsibility for every ball. The most effective wall drill begins with a simple set-up: stand two to three metres from the left wall, feed a gentle underarm toss against the front wall, and strike the rebound with a backhand drive aimed at a small target taped to the back wall. Start with twenty consecutive shots, rest, then repeat. Australian club players often keep a small notebook to log their accuracy, noting how many balls land within the taped zone per set.
A second solo drill focuses on the backhand cut, one of the most effective weapons in the modern game. From the same starting position, toss the ball slightly higher, then slice underneath it with an open racket face so that the rebound dies close to the side wall. This stroke requires patience; beginners tend to force the cut, but allowing the ball to drop naturally before contact produces a far more devious trajectory. Players at indoor centres in Melbourne report that dedicating just fifteen minutes per session to cut practice yields noticeable improvements within a month.
| Drill Type | Primary Focus | Equipment Needed | Best For | Session Length |
|---|---|---|---|---|
| Wall Target Drive | Accuracy and swing path | Ball, tape targets | Beginners and intermediates | 20–30 minutes |
| Solo Cut Practice | Deception and trajectory control | Ball, open space | Intermediate to advanced | 15–20 minutes |
| Partner Set and Return | Consistency and rhythm | Ball, partner, court | All levels | 25–35 minutes |
| Backhand-Only Rally | Footwork and recovery | Ball, partner, court | Intermediate to advanced | 20–30 minutes |
| Match Scenario Block | Decision-making under pressure | Ball, court, scorebook | Tournament preparation | 30–40 minutes |
Partner Drills for Cooperative Learning
Working with a partner accelerates learning because the rhythm of feeding and receiving replicates real match pressure. The classic set and return drill involves one player standing near the back of the court delivering alternating shots to the front and side walls, while the partner practices returning each ball with a backhand drive or cut. Swap roles every five minutes to develop a complete game. In Australian inter-school competitions, this drill is often introduced at under-fifteen level because it builds both consistency and tactical awareness at the same time.
A more advanced cooperative exercise is the backhand-only rally to ten challenge. Both players commit to using only their backhand until one reaches ten clean returns. This constraint exposes weaknesses in footwork and recovery, since a poor position after one shot compounds quickly into the next. Coaches running programs funded through Australian Sports Commission grants frequently cite this drill as a turning point in a player's development, because it shifts focus from isolated technique to integrated movement across the court.
Simulating Match Scenarios
Drills become transformative when they replicate the pressure of actual rallies. Choose three common match situations and rehearse them deliberately: the long defensive backhand from the back corner, the angled cross-court reply to a tight cut, and the attacking backhand volley from mid-court. For each scenario, set a target score out of ten and track progress over successive training sessions. Players preparing for the national open championships often build their weekly schedule around these scenarios during the six weeks leading up to the event.
Adding a touch of constraint sharpens decision-making. For instance, restrict yourself to backhand options only when returning serve, or impose a three-shot limit per rally to force earlier commitment to the stroke. Australian summer heat can sap concentration during extended sessions, so break these drills into short, focused blocks of ten minutes with adequate recovery in between. The Australian Institute of Sport literature on skill acquisition consistently recommends this kind of distributed practice over marathon single sessions.
Conditioning and Long-Term Development
A reliable backhand depends on more than just technique; the supporting muscles of the forearm, shoulder, and core must withstand the repetitive load of training. Incorporate light resistance work using a therapy band or a modest hand weight, focusing on wrist control and rotational stability. Local physios in Sydney and Adelaide routinely advise club players to integrate these exercises twice weekly to prevent the overuse injuries that can interrupt a promising season.
Recovery habits matter equally. Stretch the forearm extensors and shoulder rotator cuff after every session, and consider a short mobility routine on rest days. In hotter Australian climates, scheduling demanding drills for early morning or late evening helps maintain performance quality, while proper hydration with electrolyte solutions reduces the cramping that can derail a backhand under pressure. Over a full season, these small investments in conditioning and recovery compound into the kind of consistency that separates competitive players from occasional participants.
Taking the next step in your backhand development is straightforward. Speak with your local club captain about scheduling a focused training block over the coming month, and consider booking a short coaching session to refine the mechanics covered above. The Rugby Fives Association welcomes new members at every level, and many affiliated clubs across Melbourne, Sydney, Brisbane, Perth, and Adelaide run dedicated beginners' nights where you can put these drills into practice with friendly partners. Sign up through the association's website, join a club, and bring your backhand to life on court this season.
