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How to Develop a Better Backhand
Clive Brunskill / Getty Images
Your backhand may not necessarily be a liability, but it may well lack a certain pop. That’s not an unsolvable problem. Here’s how to bolster the often-attacked wing:
In the Gym
Parallel medicine ball throws
The motion requires the multitasking of a backhand—your lower body stabilizing, your upper body twisting and loading, with the two halves ultimately syncing up and unloading together, says Nick Anthony, a performance specialist at Athletes’ Performance. Watch this video to see how to perform the move.
Lateral Squats
This exercise works your balance and improves the stability of your hip area, which will help you accelerate and decelerate laterally, two movement skills you need to chase down balls and position yourself properly. Include lateral squats (also called lateral lunges) in your workout to train both skills.
Inverted rows
As you perform this move, focus on keeping your torso tight, from hips to shoulders. This forces you to stabilize with your entire back, a useful skill in delivering a more powerful backhand return, Anthony says. Here's how to do it.
On the Court
Feet
Have your back foot lined up with the ball and your front one pointed towards your target. You’ll achieve the necessary torso coil, with your dominant side shoulder blade facing the net, just like with the serve. If you step across your back foot, you won’t be able to fully unload into the ball, says Justyn Schelver, co-director at the Van Der Meer Tennis Academy.
Arms
Contact the ball right in front of your lead big toe, which will allow you to drive forward and towards your target. After contact, follow through with your weak side arm fully extended and imagine hitting through two more balls before bringing the racquet over your shoulder. “You’ll get a little more depth and it helps with racquet speed,” Schelver says. Bring your weak side hip through and towards your target to finish the release of energy and to place you in position for the next ball.
About The Author
Steve Calechman – Steve Calechman is a contributing writer for CorePerformance.com. He has published articles for Men's Health, Natural Health, The Robb Report and Women's Health magazine.
