Playo
 
Playo Playo

Your Sports Community App

PLAYO
  • Home
  • Badminton
  • Football
  • Cricket
  • Tennis
  • Quiz
  • Tennis

5 Drills That Will Help You Nail The Tennis Backhand

  • June 29, 2017
  • Aurobindo Dharsaun

Many tennis players have risen and fallen over the years by the sheer might of their backhand. The backhand plays a crucial role in a player’s transition into a complete package with an all court game. However, even the greatest of them all, have lost matches because of their backhand stroke.

While this may come down to how good your opponent is at exploiting your weaknesses, there are some ways to strengthen your backhand and add another piece to your armor. Practicing the exercises outlined in this piece, over time, will result in the player possessing an improved shot.

The backhand struggle is real

The backhand shot is usually a stroke that is practiced much less than the forehand, and as a result becomes a weakness. Professional tennis players make sure to practice tennis backhand exercises to work on their weaknesses so they can amplify their strengths. A good forehand shot is not complete if it isn’t backed by a solid backhand stroke.

At the club level, a lot of players have great forehands but close to non-existent backhands. There are players who only know how to slice their backhands because they feel that the forehand is more natural and free flowing.

What can you do about it?

Like all shots in tennis, the backhand requires physical strength, power, and proper technique. These three things are all interrelated and interdependent. Strength allows a player to develop a faster swing in order to hit with greater power. At the same time, the best strokes are generally the most effortless and efficient.

The proper technique achieves this but it is easier to learn if you have built up a base level of physical strength and power. These strength-building exercises are done in the gym using free weights, machines or resistance cords.

#1 – Reverse Fly

Image result for Reverse Fly

Lie prone (stomach down) on a bench, and allow your arms to hang down on each side. The dumbbells should be positioned on the floor near your hands so that all you have to do is reach down and grab them to begin the exercise. Keeping your elbows only slightly bent, lift the dumbbells up and out to the side until they’re roughly level with the bench. Hold for a quick second and smoothly lower them back down.

This exercise will target your rear deltoids, a key muscle group responsible for putting the power behind your backhand stroke. If you do this standing up, you should bend knees slightly and bend your torso forward while keeping the abdominal muscles tight for support.

#2 – Seated Row

Image result for Seated Row

This exercise targets nearly all of the muscles in your back, with a particular emphasis on your rhomboids (the muscles that extend from your spine to your shoulder blades), latissimus dorsi (the large muscles that surround your ribcage on the back side) and your rear deltoid (shoulder) muscles, all of which need to be at peak strength to execute a heavy backhand. Be sure to grip the bar near the very ends, shoulder-width apart. Keep your back straight and pull the bar toward you, with your hands staying level with your chest area.

#3 – Close grip push ups

Image result for Close grip push ups

These are modified forms of traditional push ups done with the hands close together. It’s worth trying to form a “diamond” with the thumb and forefinger of each hand, for the best intended results.

#4 – Inverted row

This exercise makes use of a low bar and is like a pull up except that your body is diagonal with your feet supported by the ground. This helps to build up resistance in the muscles and reduces the risk of injury.

An inverted row works all of your pull muscles: your back, biceps, traps, and all the stabilizer muscles in between.  If you’ve been doing just pushups and bench presses, you need to start doing equal work with your back to stay in balance and away from injury.

#5 – Grip squeeze

Related image

Squeeze a hand gripper and hold it in a closed position for as long as you can. Not only is this exercise great for boosting your general grip strength, but it will also make a noticeable difference in the amount of control you’re able to maintain with your backhand strokes.

Also read: Some Pre-Match Warm Up Routines That You Can Try Before Your Tennis Game

Total
0
Shares
Share 0
Tweet 0
Share 0
Share 0
Related Topics
  • Tennis
Aurobindo Dharsaun

Previous Article
  • Tennis

Wanna Try Out Some Tennis As Beginner?

  • June 29, 2017
  • Aurobindo Dharsaun
View Post
Next Article
nadal collage tennis stars
  • Tennis

Then And Now – How these Tennis Stars have changed in past 10 years

  • June 29, 2017
  • Sheryl Thomas
View Post
You May Also Like
View Post
  • Tennis

Wondering How To Do A Tennis Serve?

  • Mahesh Mali
  • May 2, 2022
View Post
  • #DiaryOfASportsFan
  • Tennis

Nadal – History Made With Downunder Glory!

  • Govind Pillai
  • February 1, 2022
Tennis playing styles
View Post
  • Tennis

The Four Main Styles Of Playing Tennis And How To Counter

  • Playo
  • November 25, 2021
Wimbledon
View Post
  • Events
  • Tennis

Incredible Numbers and New Records at Wimbledon 2021

  • Playo
  • July 26, 2021
View Post
  • Tennis

10 Roger Federer records you are less familiar with | Playo

  • Sheryl Thomas
  • June 7, 2021
View Post
  • Tennis

Will Nadal Win His Maiden Rolex Paris Masters Title?

  • Playo
  • November 30, 2020
View Post
  • Tennis

Essential Tennis Tips To Improve Your Forehand

  • Playo
  • October 1, 2020
View Post
  • Techniques
  • Tennis

Tennis: 10-Minute Shadow Drills To Improve

  • Playo
  • April 16, 2020
2 comments
  1. Pingback: Wanna Try Out Some Tennis? These Tips Are Gonna Fasten Your Skills - Playo
  2. Pingback: 3 Things You Shouldn't Forget While Buying Your Tennis Racket - Playo

Comments are closed.

Recent Posts
  • Finding Joy and Community Through Playing Sports March 16, 2023
  • Play It Forward – Sharing the Gift of Playing January 31, 2023
  • The Birth of American Football January 30, 2023
  • Gymkhana – Sport or Sports Club? January 10, 2023
  • Suresh Raina Turns 36: 6 Facts About India’s Best Southpaw November 27, 2022
Instagram Feed
For @imveer_rrr, everything about sports is an emotion and that's what keeps him coming back for more.
There have been times when my failure at something discouraged me from going back to it. But I’ve noticed that this doesn’t apply to me when it comes to sports. 
tag a sharma from your play squad 🙈
@azeemashraf_1 reminds us why respecting and being there for our team members are some of the most important things that sports can teach!
Follow
Playo Playo
The world’s largest sports community, connecting millions of people to the sports they love

© 2022 TechMash Solutions Private Limited

Input your search keywords and press Enter.