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Turning Your Backhand into a Weapon

One or Two-Handed Backhand?

 

Should I try the one-handed backhand, like Sampras & Federer?  While I encourage learners to start out with a two-handed backhand, I always recommend students experiementing with different grips; it can teach you a lot about what your current grip is doing (or not doing) for you. With a one-handed backhand, you basically sacrifice power & control for reach & dexterity. Here are some additional reasons why you might consider switching to a single-handed backhand:

  • FOOT SPEED — Mobility is the most important consideration when deciding whether to go with a single or double-handed backhand.

    • Slower players should consider a single-handed backhand in order to extend further for hard-to-reach balls.

    • Fleeter players will have a less difficult time reaching hard-to-reach backhands with both hands on the handle.

  • YOUR BUILD — Players with broad shoulders (big frames) are better suited to a one-handed backhand. People with smaller frames can better manage a double-handed backhand with the fluidity it requires. The reason is because it takes "widthier" people a little longer to turn their bodies and bring the racket through.

  • NATURAL FEEL — Does the single-handed backhand feel natural to you? If players are on the fence, I typically encourage them to start out with a two-handed backhand. But if that shot is not progressing, and still feels forced after some time, experiment to see if a one-handed backhand feels more natural.

  • PLAY STYLE — Do you have an aggressive play style? Do you serve & volley frequently?  Do you hit with a lot of slice? Players who use a continental backhand grip find it easier to transition to and from these more-aggressive, forehand shots without needing to shift the racket in their hand. Additionally, the single-handed backhand offers greater racket mobility, enabling you to attack your opponent with a wider variety of shots.

 

It's up to you. There are advantages and disadvantages to both, based on body type and feel.

 

Ian and I both prefer the 1-handed for these reasons:

  1. ​Greater reach. (6-8")

  2. ​Greater flexiblity. (Also a weakness)

  3. Classic feel. Very satisfying when you make solid contact with 1 hand.

Struggling with control? Break down your backhand stroke to its fundamental components.

 

While this demonstration walks you through a progression drills designed to help you develop a consistent 2-handed backhand, you can easily convert it to a 1-handed progression.

 

This is good for everyone to get a feel for proper technique—not just beginners.

Top Three Keys to Backhand Success

  1. "Wind It Up" (Prep) — The power required to hit the ball deep, over the net and into your opponent's backcourt, comes not only from forward momentum (stepping into the ball), but also from angular momentum (upper body twisting). This angular momentum comes from rotating your upper body so much that you actually have your back turned to your oponent as you prepare to hit the ball. You can also encourage unit turn (or body rotation) by placing your non-dominant hand on the throat of your racket during your backswing. Your racket face and grip hand are both facing the ground. Your non-dominant hand is on the throat, underneath the racket, facing up.
  2. "Pop & Fizz" (Contact) — Backhands should be a party! As you swing through the ball, just relax and think about ripping off the tab of a shaked-up soda can on a hot Summer day. When done correctly, you will make solid contact with the ball out in front of you, producing a "popping" sound that lifts the ball over the net with some nice topspin. After metaphorically ripping the top off your pop can, let the fizz satisfyingly roll over the lip of the can as you focus on the next step. Note: Many one-handed novices lack the muscle to support an powerful, controlled backhand groundstroke. (Don't worry that's natural.) To strengthen your "backhand muscles" (specifically your deltoids, traps, and intercostals) do static and dynamic stretches everyday; do some planks, pushups, or "down dogs" if you're into yoga. The rest is mental. Never muscle it.
  3. Single vs. Double Follow Through
    1. "Eagle Arms" (Single-handed Follow Through) — Still lacking power after accelerating through the point of contact and all that forward and angular momentum? I'd bet you could squeeze a few more MPHs out of your stroke by emphasizing racket follow through. The principle is easy, the further back you reach both your arms (in a balanced way), the more acceleration you'll consequentially put into the point of contact. See if you can touch the backs of your hands behind your back! J.K. Don't hurt yourself. But seriously, as you follow through, out and across your body, with your racket, be conscious of your free hand. Everyone does something slightly different with that free hand, but here's my advice—just be conscious of it. You might try something different if you are experiencing specifically consistency (balance) or power issues.
    2. Make a Mamma-Bird Beak (Double-handed Follow Through) — There are tons of reasons why a FULL followthrough is essential. For now, let's focus on consistency.  When you follow through until you can't follow through no more, that's one less variable you'll have to worry about when making mid-game adjustments. Follow through strong over your opposite shoulder or across your arm EVERY TIME. You should almost be touching your hitting shoulder to your chin. (Additionally, you'll lose power and control if you fail to complete your swing.) Note: Keep you head down after hitting! You are the momma; you are the one that feeds, not the one being fed. Watch Roger Federer in the videos above to see how he focuses on the point of contact long after the racket has let his strings. Federer would make a terrific momma bird.

Most-common Backhand Fixes

  1. Shoulder Point (Prep) — Not seeing the ball very well? Is your timing or footwork off? If you struggle with control (when your ball goes all over), consider this trick. Use this physical reminder to help set up your shot the same way every time. Point your hitting shoulder at the ball as it bounces up at you. Not only will this help you time your shot better and prevent the ball from bounce up too close to you, but it will also remind you to keep your head and hitting shoulder down throughout the shot; no popping up!
  2. Sit in a Chair (prep) — Ball hitting the net? Give your shot added lift by starting out a good foot beneath the ball. One easy way to do this is to bend your knees more. You should feel like you're sitting down in a chair. Let you rear end go down, then step out with your lead leg. (Additionally, focus on keeping your hitting shoulder is loose and dropping your racket head before you swing.)
  3. Early Bird Gets The Worm (Contact) — Still hitting too long, even though your racket face is parallel with the net? You might be making contact with the ball too far behind you. Extending your racket out in front of you as you swing through the ball will help help prevent the your racket face from opening, causing you to pop the ball up.

Instruction for Single-Handed Backhands

One Handed Backhand Like Stanislas Wawrinka

 

  1. ​Get in better position to hit the ball in your "strike zone."

  2. Make contact in a comfortable spot out in front of your body with your fist facing your opponent.

  3. Follow through with a longer swing, ending with the butt of your racket either facing down at the court, or out at your opponent.

Motivational One-Handed Backhand Tips (LOL!)

 

  • "All the power in the one-handed backhand is generated by turning your shoulders and back to you opponent."

  • Always make contact with the ball out in front of your hitting shoulder.

  • You don't need to watch the flight of the ball.  Keep your eyes focused on the point of contact.

  • Grip: Continental-to-Eastern backhand.

  • Grip: No "hammer" grip.  Spread your fingers for better control.

  • After moving to the ball, make small adjustment to your height with your knees.

Basic One-Handed Backhand Technique 

 

  1. Start in the ready posiition.

  2. Turn and change your grip once you know the ball is going to your backhand.

  3. Take your racket back in a simple loop. Place your free hand on the throat to help hold the racket up.

  4. Swing low-to-high, transfering your weight from your back to front foot.

  5. Contact the ball to the side of your boday and a comfortable distance in front of you and at about waist height.

  6.  Follow through in front and then across your body. keeping your racket high.

  7. Recover to the ready position near the center of the baseline, anticipating your opponent's next shot.

Fed's One-Handed Backhand

 

  • Maintains a stead head (eye focused on the ball) throughout the entire shot.

  • Amazing timing on his final step, allowing him to fully extend his hitting arm and stepping leg.

  • Extends his free arm for balance.

  • Uses the appropriate muscles to put power in his shot.

  • Relaxes his wrist to create that "brushing" technique on the back of the ball.

Videos of Double-Handed Backhands

Two-Handed Backhand Grip

 

  • Ian Westermann, from Essential Tennis, does the best job of anyone I've found online to illustrate this. Shown for right handers.

  • What does the top (left/non-dominant/the one closer to the shaft) hand do?

    • Eastern *forehand* grip, with the big knuckle on the 2nd bevel on the left side.

  • What does the bottom (right/dominant/the one closer to the butt of the racket) hand do?

    • It should be positioned around the continental grip, with the big knuckle on the 2nd bevel.  By drifting that big knuckle closer to the 1st bevel, you close the face more, which engages your bicep muscles more, generating greater upward velocity, which in turn puts more topspin on the ball.

Junior Tennis Made Instructional Video: Double-Handed Backhand

 

  • Grip: Dominant hand in Continental "hand-shake" grip. Non-dominant hand in Eastern grip.

  • Non-dominant hand provides power. Dominant hand simply provides guidance.

  • "When in doubt, pinky out."

  • Turn your back to your opponent.

  • Racket path should have a "C" shape.

  • Wrists relax to lower the racket head about a foot below the ball before contact.

  • Depends where the ball is coming from and where you are, but for drop-hit drills, stance is slightly closed.

    • (Square stance gives the most power, Semi-open gives versitility.)

  • On backswing, weight is on back foot.

  • Finish swing with weight on front.  (Back heel should be lifted.)

  • Eyes remain on contact point even after the ball is struck.

  • Racket follows through over opposite shoulder and the chest is completely unwinded, facing your oppenent.

  • As with all strokes, try to keep your hands and body relaxed.

  •  Have a target for every shot, even in practice.

 

Solve the Two Biggest Problems in Tennis: Hitting Short & Long

 

Prevent Hitting the Net:

  • Principle: Get lower than the ball (by a good foot)!

  • Pretend your sitting down in a chair and step out with your front foot.

  • Start with your racket head approx. a foot beneath the ball.

Preventing the Ball from Going Long:

  • Face closed.

  • Top hand's palm down

  • Chin touches your shoulder on follow through. 

Murray vs. DJoker Double-Handed Backhand Racket Path

 

  • Djokavic starts with the racket head higher than the grip. Then the head drops down into "the slot." Then he emphasizes a low-to-high motion across his body and over his shoulder.

  • Murray's racket path is more like a baseball player hitting a line drive.  The racket head starts back with the arms fully extended.  Then the non-dominant arm drives the racket across the body, ending over his shoulder.

How to Handle a High-Bouncing Ball

 

  • Hit down? No! Don't hit down because it will bouce and be easy for your opponent to approach and finish the point quickly.

  • Hit up? No! Don't follow through high because it will essentially lob it to your opponent, allowing them to do whatever they want with it.

  • Line Drive. The best follow through is in between.  It will land deep and still have some speed. A return you can build a point off of.

    • Prepare by starting with your racket just below the ball.

    • Pull the racket across your body, instead of swinging low to high.

    • Drill: Scrape the fence to practice pulling across body and keep hand high.

All images have the following license

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