How to Improve Your Tennis Backhand
The backhand is the shot most recreational players avoid — running around it to hit a forehand instead, or pushing it back weakly and hoping for the best. But a reliable backhand changes your entire game. You stop being exploitable on one side and start dictating rallies from both wings.
One-Handed vs Two-Handed: Which Should You Use?
If you're already committed to one style, stick with it — switching costs months of relearning. If you're starting fresh or haven't grooved either, here's an honest comparison:
| Factor | One-Handed | Two-Handed |
|---|---|---|
| Reach | Longer — one arm extends further | Shorter — both hands limit extension |
| Power | Less raw power, more finesse | More power from both arms contributing |
| High balls | Difficult — shoulder-height is weak | Much easier — second hand stabilises |
| Slice | Natural and effective | Requires switching to one hand |
| Learning curve | Steeper — requires more timing | Easier for beginners to control |
| Injury risk | Higher wrist and elbow strain | Load spread across both arms |
| At the net | Better for volleys (already one-handed) | Must release to volley |
Our advice for beginners: Start two-handed. It's more forgiving, generates more power sooner, and handles high balls better. You can always develop a one-handed slice later as a complementary shot.
The Two-Handed Backhand: Step by Step
Grip
Dominant hand in continental grip, non-dominant hand in eastern forehand grip above it. Your non-dominant hand does most of the work — think of it as a left-handed (or right-handed) forehand with your other hand guiding.
Unit Turn
As the ball approaches your backhand side, rotate your shoulders and hips together. Don't just move your arms — your whole torso should turn so your back is partially facing the net. The racket goes back with your body, not independently.
Forward Swing
Step into the ball with your front foot (right foot for right-handers). Uncoil your hips first, then shoulders, then arms. The power chain goes ground to hips to shoulders to arms to racket. Contact point is in front of your front hip.
Contact & Follow Through
Hit the ball at waist height, out in front. Both arms extend through the ball, then the racket finishes high over your dominant shoulder. If your follow-through is low or around your waist, you're cutting across the ball instead of driving through it.
Common Backhand Mistakes
| Mistake | Result | Fix |
|---|---|---|
| Late contact (ball behind you) | Weak, floating shots with no direction | Turn earlier. The backhand requires earlier preparation than the forehand |
| No shoulder turn | Arm-only swing with no power | Practice shadow swings focusing on rotating your chest 90 degrees |
| Open stance on every shot | Can't transfer weight through the ball | Step across with your front foot. Open stance backhand is for emergencies, not default |
| Dominant hand doing all the work | Inconsistent, pushy shots | Practice hitting forehands with your non-dominant hand alone. Build that arm's involvement |
| Dropping the racket head | Balls go into the net or pop up short | Keep wrists firm through contact. The racket face should be vertical at contact, not angled down |
Practice Drills for Backhand Improvement
- Wall rallies (backhand only): Stand 3-4 metres from a wall or rebounder and hit only backhands. Start slow. Focus on contact point and follow-through. 100 consecutive backhands is the benchmark — if you can do that, your technique is grooved.
- Cross-court rally drill: With a partner, rally backhand cross-court only (ad side to ad side). This is the highest-percentage backhand in match play — if you can do it consistently, you'll win more rallies than most recreational players.
- Feed and hit: Have a partner hand-feed balls to your backhand from the net. They toss, you hit. Start with 20 balls focused on technique, then 20 focused on depth, then 20 focused on direction. A ball hopper makes collection between sets effortless.
- Sweet spot isolation: Use a sweet spot trainer to develop feel for centred contact. Mishits are immediately obvious because the smaller hitting area gives no forgiveness. Twenty minutes with a sweet spot trainer teaches more about clean contact than two hours with a regular racket.
The Backhand Slice: Your Safety Valve
Even if your topspin backhand is solid, every player needs a slice. It's your emergency shot when you're stretched wide, your approach shot when coming to the net, and your change-of-pace weapon when you need to disrupt rhythm.
The slice uses a continental grip and a high-to-low swing path. The racket starts above the ball and moves downward through it with an open face. The ball floats with underspin, staying low after the bounce. It's easier to learn than a topspin backhand because the motion is simpler — but don't rely on it exclusively. A player who only slices becomes predictable.
For training equipment to practice both styles, see our training drills guide and drills for two players.
Train your backhand
Rebounders, sweet spot trainers, and ball hoppers for structured backhand practice.