Re: How to stay consistent..
Don't use the backboard, that can't reproduce correct conditions of a court. You can hit the stroke however you want, but you wont know whether you sailed it long, made it drop midcourt, or hit it well. You also would need to stand so far back, that the rebound would not come back close enough, forcing you to go closer, and have to basically block the next several shots because they are coming back so fast.
My advice, get a good partner, and play out points. Not for score, just play out, and play to win the point. Go for your shots; you'll pick up after a while where your range is on running to shots and being able to set up at the same time. You'll get used to the idea of being in a point, and gain confidence in your strokes as you get used to going for them in points. This also gives you the freedom to experiment with footwork, comming forward, going backward, without the stress of a match.
But really, it takes about 15 tournaments for a player to realize what the need to do in a match. Playing out points will get your mind set on the notion that you can make the shots, but playing competetive matches is the only way to get used to a match situation. Playing points out like I said before will get you to the point where you'll make your shots on a more consistant basis, but continue playing matches in the meantime.