How to Improve Your Backhand

Tennis is a great game and provides an excellent source of exercise. However, if the backhand is somewhat weak or ineffectual, that can take away from all the benefits a participant can take from playing a set. Fortunately, there are several ways to improve your backhand.

Things You'll Need

  • Tennis racket
  • Set of dumbbells
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Instructions

    • 1

      Address your general stance when beginning a swing. Balance is important to getting the most out of the swing. Make sure that, as you step forward to meet the ball, your free arm is moving away from your body. This acts as a counterbalance and helps to put more weight into the swing without throwing you off.

    • 2

      Keep your wrist firm during the volley. This simple step will make sure that the racket is getting the full benefit of the swing of your arm and deliver more of a punch when you connect.

    • 3

      Notice the position of the racket head in relation to your wrist. Never allow the head of the racket to sink below the level of your wrist. This will weaken your volley and often lead to a tendency to chop down on the ball, which will greatly minimize your control over the speed and direction of the return.

    • 4

      Assess your general upper body and arm strength. While tennis does not require bulging muscles, you do need to posses tone and some degree of strength to maintain the proper stance, and to swing the racket with speed and precision. Pick up a dumbbell and slowly extend the arm out to shoulder level, and rotate the arm for a count of 10. Repeat the exercise with the other arm. Several sets of these exercises daily will help to enhance the activity of the rotary action of the shoulders, plus help strengthen the wrists.

    • 5

      Keep the motion between your upper and lower arms at maximum efficiency with arm curls. With the palm outward, pick up the dumbbell, curling the fingers over the top of the shaft to complete the grip. Beginning with a resting position with the dumbbell at your side, slowly bend the arm at the elbow until you reach a 90-degree angle. Hold for a count of 5, then lower to the original position. Doing 10 to 20 repetitions with each arm will help build various muscles in the arm, plus help to enhance the strength in the wrists.