Learn both one-handed and two-handed backhand techniques, focusing on power generation, balance, and reducing errors.
Introduction
A solid backhand can turn defense into offense and completely change the flow of a match. Whether you prefer the classic elegance of the one-handed backhand or the stability and consistency of the two-handed backhand, mastering this stroke will improve your control, power, and confidence on the court.
This guide breaks down each style, step-by-step, with practical drills, training tips, and advice on fitness, nutrition, and mindset to help you get the most from your backhand.
1. Understanding the Backhand Stroke
The backhand is a stroke played on the non-dominant side of your body. For right-handed players, that’s the left side; for left-handed players, the right. There are two main styles:
- One-Handed Backhand – Greater reach, more slice potential, and a fluid, attacking feel. Favored by players like Roger Federer and Stan Wawrinka.
- Two-Handed Backhand – Extra stability, better handling of high balls, and more consistency under pressure. Popular among players like Novak Djokovic and Serena Williams.
2. The One-Handed Backhand
Step-by-Step Technique
- Grip – Use the Eastern Backhand Grip (base knuckle of index finger on bevel 1).
- Preparation – Turn your shoulders early, non-dominant hand on the throat of the racket to guide the swing.
- Stance – Step into a closed stance, leading with your front foot towards the ball.
- Swing Path – Drop the racket head below the ball and swing upward through contact. Aim for a low-to-high motion.
- Contact Point – Out in front of your body, around waist height.
- Follow-Through – Extend your hitting arm fully and finish high for topspin or more level for flatter shots.
Pro Tip: Use your non-dominant arm to counterbalance during follow-through—this stabilizes your body and improves shot accuracy.
3. The Two-Handed Backhand
Step-by-Step Technique
- Grip – Dominant hand in Continental Grip (bevel 2), non-dominant hand in Eastern Forehand Grip (bevel 7).
- Preparation – Rotate shoulders early and bring the racket back with both hands.
- Stance – Neutral or semi-open stance for quicker preparation.
- Swing Path – Smooth, compact motion with both arms working together.
- Contact Point – Slightly in front of the front hip.
- Follow-Through – Rotate your torso through the shot and finish over the shoulder with both hands intact for stability.
Pro Tip: Engage your core and legs—two-handed backhands generate much of their power from body rotation, not just the arms.
4. Power Generation & Balance
- Leg Drive: Bend knees and push through your legs to transfer energy upward.
- Core Engagement: Rotate hips and shoulders together for maximum racket-head speed.
- Weight Transfer: Shift weight from back foot to front foot as you strike the ball.
- Balance Recovery: After contact, quickly return to your ready position to be prepared for the next shot.
Drill Example:
“Shadow Swings with Medicine Ball” – Hold a light medicine ball as if it were a racket, simulate the stroke, and feel the body rotation. Repeat 10–15 times per side.
5. Reducing Common Backhand Errors
| Common Mistake | Fix |
|---|---|
| Contact too late | Prepare earlier, keep eyes on the ball, and step into the shot. |
| Ball flying long | Brush up the back of the ball more to add topspin. |
| Weak, short shots | Engage legs and core—don’t just swing with the arms. |
| Off-balance at contact | Shorten swing if rushed, and focus on a stable base. |
6. Physical Conditioning for a Better Backhand
- Strength Training:
- Dumbbell lunges (leg drive)
- Russian twists (core rotation)
- Pull-ups (upper back stability)
- Flexibility:
- Shoulder stretches to increase reach
- Hip openers for smoother rotation
- Endurance:
- Interval sprint training to simulate match intensity
7. Nutrition & Mindset
- Nutrition:
- Before training/match: Carbohydrate-rich snack (banana, oats, whole-grain toast) for energy.
- Recovery: Protein (chicken, fish, plant-based shakes) plus hydration to repair muscles.
- Mindset:
- Visualize your backhand in match-winning situations.
- Stay patient—building a reliable backhand takes repetition and mental discipline.
Conclusion & Action Plan
Whether you choose a one-handed or two-handed backhand—or master both—your goal is to create a stroke that’s technically sound, physically supported, and mentally reliable.
Your 1-Week Backhand Improvement Plan:
- Day 1–2: Technique drills (shadow swings, basket feeds)
- Day 3–4: Strength and flexibility work
- Day 5: Match play focusing on backhand setups
- Day 6: Video analysis of your form
- Day 7: Rest and light stretching
