Are you having trouble hitting your backhand in tennis? A backhand is a shot through the non-dominant side and can be scary for those who are still practicing their tennis. By applying the right technique, you can perfect this shot!
Step
Method 1 of 3: Hitting Backhand with Two Hands
Step 1. Learn the two-handed backhand if you feel more comfortable
Most players prefer to use a one- or two-handed backhand early in their practice. Some people prefer the two-handed backhand because it is more accurate and powerful.
Step 2. Start from the ready position
Start in a ready position with feet pointing at the net and knees bent. The racket is held with both hands while you are facing the net
Step 3. Jump up a bit
Do a split step from a ready position to help you get into a two-handed backhand position. The split step is a small 2.5 cm jump to fill the power in your legs. The weight will be evenly distributed on both feet and feel like a spring so you can move quickly in the direction you want.
This small jump must be made before the opponent touches the ball. That way, you're ready to chase the ball as soon as you know its direction
Step 4. Prepare for shoulder pivots and turns
This is the first step of a two-handed backhand and is important in perfecting your stroke. Starting with a short jump, take a step forward with your right foot, pivoting on your left foot and placing all your weight on your left. As you step forward, your shoulders and body will begin to rotate sideways.
- All weight now rests on the back leg. This helps generate power and speed when hitting.
- By turning your body to the side, you can move sideways and up with both feet when hitting.
- Your arms have not been swung back in this step. Both should still be right in front of the chest. It is very important to use both arms at this stage.
Step 5. Adjust the grip of the racket properly
The backhand uses a Continental grip for the dominant hand (right for a right-handed dominant) and a Semi-Western forehand grip with a non-dominant hand (left for a left-handed player). The non-dominant hand is above the dominant hand. Ideally, this grip is done while pivoting and rotating the shoulders.
- The Continental grip is done by holding the racket in front of you with your left hand. Point the grip to the right and point the string area perpendicular to the ground, facing you. Extend your hand as if you were shaking hands with a racket. Place the bottom knuckle of your index finger on the small beveled side of the handle to the right of the top flat side of the racquet handle, and close your hand around it so that it grips tightly. The slanted side of the handle should be diagonally across the palm and pointing at the base of the palm under the little finger.
- Semi-Western forehand grip, done by placing the knuckles of the bottom of the non-dominant hand on the sloping side on the lower left of the grip and closing your fingers around it. The slanted side should point diagonally to the base of your palm under your pinky.
Step 6. Complete the backward swing
Pivots and shoulder turns are initiated to bring the racket back but you should continue to rotate the shoulders and move the arms until the racket is fully behind and the shoulders are sideways.
At this point, you are looking at the ball over your shoulder
Step 7. Lower the racket while pushing with your back foot and twist your torso toward the net
These three movements occur simultaneously. Let the racket drop as you push with your back foot, and lift your heel off the ground. At the same time, the upper body rotates towards the net; lifting your heels will help you rotate your upper body.
- This step is a transition from the preparatory stage to swing.
- You can take your front foot a step further at this time. For beginners, this small step should be done simultaneously.
- Make sure your eyes don't leave the ball so you can anticipate where and how high the ball is.
Step 8. Swing the racket forward to hit the ball
Swing your arm and racket towards the meeting point with the tennis ball. The racket will follow a C-shaped path as it reaches the meeting point. The ball should be hit in front of your body.
The upper body will rotate towards the net while swinging
Step 9. Hit the ball
Both eyes must be fully focused on the ball when the racket touches the ball. Make sure the meeting point is in front of the body at hip height to maximize power and topspin of the ball. The strings of the racket should be flat behind the ball so that they are directly facing the net.
Step 10. Follow up the punch
Once the racket hits the ball, continue swinging the racket in the direction of your stroke and twisting your upper body. Continue to rotate your shoulders fully during the stroke, until you bend your elbows and bring the racket over your shoulders.
- The stroke should be followed up in one fluid motion so that the racket slows down smoothly.
- Both shoulders must face the net at the end of the follow-up stroke.
- The racket must end over the right shoulder after following the stroke.
Method 2 of 3: Performing a One-Handed Backhand
Step 1. Practice a one-handed backhand if it feels more comfortable
The one-handed backhand is a beautiful shot, but its popularity has waned in recent years. However, this punch is still used by many players, for example Roger Federer as a powerful weapon in the match.
Step 2. Start from the ready position
Begin in a ready position with both feet pointing at the net and knees bent. Both hands should hold the racket while you are facing the net.
Step 3. Perfect the pivot and shoulder rotation
This is the first step in hitting a one-handed backhand. Start from a ready position and move your right foot forward one step, pivoting on your left foot. As you step forward, turn your body and shoulders to the sides so that they are now perpendicular to the net.
- All the weight now rests on the hind legs. This will help generate power and speed to hit.
- By turning your body to the side, you can move sideways and up with your feet as you hit.
Step 4. Adjust the grip properly
Choose the grip according to the desired stroke execution. The one-handed backhand is usually done with the Eastern backhand grip to produce topspin of the ball. Relax your dominant hand and use your non-dominant hand to turn the racket into a proper grip. Then, grip the racket again with your dominant hand. Ideally, all of these movements are performed simultaneously as you pivot and rotate your shoulders.
- The Eastern backhand grip is done by holding the racket with your left hand in front of you. Point the handle to the right and position the string area perpendicular to the pitch, facing you. Keep your right hand straight above the grip. Then, immediately lower it so that the bottom knuckle of your index finger rests completely on the top side of the raft handle, and close your hands to grip it firmly.
- You can also try the Extreme Eastern or Semi-Western Backhand grips. This grip is used by more skilled and stronger players, and is good for hitting high balls but less powerful for low balls.
- Another grip option is the Continental grip, where the racket is held at a 45-degree angle and is good for hitting “slice” balls.
- The Semi-Western Backhand grip is rarely used which is suitable for hitting heavy topspin but not great for flat or slice strokes.
Step 5. Complete the backward swing
Pivots and shoulder turns are initiated to swing the racket back, but you should continue to rotate your shoulders and move your arms until the tennis racket is fully behind you and your shoulders are facing your sides.
Step 6. Lower the racket and straighten your dominant arm as you step with your front foot
Let the racket go down as you straighten your dominant arm. At the same time, step in the punch with the front foot. Lowering the racket will create twisting of the ball and is very important for a one-handed backhand.
- This step is a transition from the preparatory stage to the swing.
- Keep your non-dominant hand on the racket to complete this move.
- Make sure your eyes don't leave the ball so you can anticipate the ball's location and height.
Step 7. Swing the racket forward to hit the ball
Remove the racket from the non-dominant hand after the racket has dropped and the dominant arm is completely straight. Swing your arm and racket towards the meeting point with the ball. The racket must hit the ball in front of the body.
- Make sure the arm and racket swing from the shoulder as a unit. Thus, the position of the arm against the racket does not change when swinging.
- The racket should drop to knee height just before it hits the tennis ball. This move will result in the ball twisting when hitting.
- The upper body will slightly rotate back towards the net when swinging the racket.
Step 8. Hit the ball
The eyes should be fully focused on the ball when the racket touches the ball. Make sure that the meeting point of the ball and racket is in front of your body to maximize the power and twist of the ball.
Step 9. Follow up the stroke
Keep the relationship between the arm and the tennis racket the same during the follow-up movement. Continue to raise your arms and fully rotate your body and shoulders during the stroke, while keeping your arms in the same position.
The relationship between the arms and the racket should not change and be at the same height as the head
Step 10. Keep your non-dominant arm straight behind you during the follow-up movement
Your non-dominant arm should be completely straight behind you. These arms control the amount of rotation of the shoulders and upper body in the follow-up motion.
If your non-dominant arm is left straight behind you. upper body spin will be limited and help you recover your posture more quickly and maintain balance during the stroke
Method 3 of 3: Doing Iris' Backhand Strike
Step 1. Try a backhand wedge when the ball is too low or high for a one- or two-handed backhand
It's very difficult to get a good spin on a backhand that's too high or low so it's a good idea to complement your skills with a backhand wedge to anticipate this situation.
Step 2. Start from the ready position
Start in a ready position with feet pointing at the net and knees bent. Hold the racket with both hands and while you are facing the net.
Step 3. Perfect the pivot and shoulder rotation
This is the first step in a one-handed backhand and is important for perfecting the shot. Start from a ready position and move your right foot one step forward, pivoting with your left foot. As you step forward, turn your body and shoulders to the sides so that they are now perpendicular to the net.
- All weight is now on the back leg. This move helps generate power and speed when hitting the ball.
- By turning your body to the side, you can move sideways and up with both feet while hitting the ball.
Step 4. Adjust to proper grip
The one-handed backhand usually uses a Continental Backhand grip to slice the ball. Relax your dominant hand and use your non-dominant hand to turn the racket into the correct grip. After that, hold the racket again with your dominant hand. Ideally, all of these movements occur at the same time as you pivot and rotate your shoulders.
The Continental grip is done by holding the racket with your left hand in front of you. Point the handle to the right, and position the racket string area perpendicular to the ground, facing you. Extend your right hand as if to shake hands with a racket. Place the bottom knuckle of the index finger on the slanted side of the handle to the right of the top, and close your hands so that you grip firmly. The slanted side of the left handle is diagonally along the palm of the hand and points to the base of the palm under the little finger
Step 5. Complete the backward swing
The pivot and back spin begin to bring the racket back, but you should continue rotating your shoulders and moving your arms until the tennis racket is fully behind your head and your shoulders are facing your sides. This backward swing is different from other backhands in that the racket is carried over the shoulder from behind your head, and it is recommended that the racket and forearm form an L shape.
The L shape indicates that the arm is at a 90 degree angle to the racket and is important in slicing
Step 6. Extend the front leg and transfer your weight to the front leg
This step is the transition from the preparatory stage to the swing. Step on the front foot and transfer the fulcrum from the back foot to the front foot. Keep your non-dominant hand on the racket and your arm in an L position behind your head as you complete this step.
Make sure your eyes don't leave the ball so you can anticipate the ball's height and location
Step 7. Swing the racket towards the ball
Swing your arm and racket towards the meeting point with the tennis ball. The arms will be straightened when swinging the racket at the tennis ball. You need to swing down on the ball for backspin. The racket should touch the ball at waist height slightly in front of you.
When swinging backwards, the arms and racket form an L. When swinging forward, the elbows will fully straighten until the arms form a V shape with the racket
Step 8. Hit the ball
The eyes should be fully focused on the ball when it hits the racket. When you swing your racket to “slice” the ball, your elbows are straightened so that the arms and racket that used to form an L are now V. When you touch the ball, the strings should be facing the net or at a slightly open angle.
- Make sure your racket touches the ball at hip height in front of your body to maximize power and spin.
- The combination of a downward swing and a slightly open angle of the racket will result in backspin on the ball.
Step 9. Follow up the stroke
Allow your arm and racket to extend in the direction of the stroke after touching the ball. Once straightened forward, raise your arm so that it slows down and stops. The arm and racket must remain in the same position during the follow-up movement.
- This movement may feel odd because you're bringing the racket down to hit the ball before raising it after the meeting point, but eventually it will come naturally to slow down the racket.
- The racquet strings should be facing the sky when you complete the follow-up.
- See the meeting point when the racket hits the ball and completes a follow-up move; both eyes should stay at the same point.
Step 10. Let the non-dominant arm extend behind you during the follow-up movement
Your non-dominant hand should be completely straight behind you. These arms control the amount of shoulder and upper body rotation required for follow-up movements. It's best to keep your body on your side during the follow-up movement.
Keep your non-dominant arm straight behind you to limit upper body rotation and help you recover faster and maintain balance during the stroke
Tips
- Do not be discouraged if you fail at the beginning of the practice.
- This guide is designed for right-handed players so if you are left-handed, simply change the sides of the hand and foot mentioned in the instructions.
- Once you know how to hit the backhand, practice every time you play. Remember, the only way to become proficient is to diligently practice. Knowing how to do something and actually doing it are two completely different things. Practice diligently to perfect your backhand.
- It is important to keep both eyes on the ball because you need it to determine depth perception of the ball.
Warning
- Always stretch and warm up before playing tennis to prevent injury.
- Be careful not to hit yourself while practicing or playing.
