The backhand is the weaker side when it comes to tennis groundstrokes because of the stance and muscles used to hit the ball. A forehand allows you to bring your lower body into play with a more open stance. You'll also use larger upper-body muscles hitting a forehand than you will a one-handed backhand and some two-handed backhands. To get more power on backhands, turn completely sideways on one-handed backhands or use a two-handed shot, using your trailing arm to drive the racket.
Preparation
Step 1
Warm up hitting your normal backhand. Practice hitting deep, short, down the line and crosscourt.
Step 2
Check your one-handed grip to make sure you have one that gives you stability. Place your hand on the strings, slide it down to the handle and turn the racket in your hand until the lower knuckle of your pointer finger and heel of your hand are on the top, or thin bevel, of your grip.
Step 3
Check your two-handed grip to make sure you have one that gives you stability. Place your right hand on the strings and slide it down to the handle, gripping the racket as if you were using a hammer. Place your left-hand on the racket next to your right hand, placing the lower knuckle of your ring finger and heel of your hand behind the grip, or on the fat bevel.
One-Handed Backhand
Step 1
Turn sideways, starting by turning your core before you move your feet. Hold your racket with your hitting hand on the grip and your non-hitting hand on the throat of the racket.
Step 2
Turn and move to the ball, rotating your upper body until your opponent can see your back. Under-rotation of the upper body is a key contributor to hitting weak backhands.
Step 3
Step forward, toward the net, rather than sideways, just before you hit the ball. Swing forward, releasing your non-hitting hand from the racket, opening your shoulders as your racket moves forward. Do not move the racket forward by rotating your shoulders left to right; your racket path should initially move from baseline to the net, not from sideline to sideline.
Two-Handed Backhand
Step 1
Hit balls from the service line using a left-handed forehand. Drive the racket forward, not from your left to your right. Finish the stroke with the racket finishing over your right shoulder.
Step 2
Hit backhands from the service line with two hands, using the left hand as your dominant hand, mimicking your left-hand forehand.
Step 3
Turn sideways, starting by turning your core before you move your feet. Turn and move to the ball, rotating your upper body until your opponent can see your back.
Step 4
Step forward, toward the net. Swing forward, driving the racket forward with your trailing arm, which is your left arm if you are a right-handed player. Do not move the racket forward by rotating your shoulders left to right; your racket path should initially move from baseline to the net, not from sideline to sideline.
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