Fixing weaknesses · 4 min read
They attack your backhand
Protect it: be conservative, run around it when the ball allows, come to the net and use the lob. And train it with a plan.
In the match
- Less is more: with the backhand, prioritize getting it over with margin to the middle. Don’t try the backhand of your life under pressure.
- Run around the slow or short ball and hit a forehand (careful not to open up too much on the ad side).
- Attack the second serve and come in: at the net you don’t have to hit backhands from the baseline.
- If they attack your backhand at the net, the lob is your friend.
In practice
- A reliable backhand slice as a defensive option.
- High, deep crosscourt backhand as your base shot.
- Fitness work: rotation, shoulder and trunk stability.
To practice on court
100 crosscourt backhands
Count consecutive crosscourt backhands landing beyond the service line. Personal best.
Goal: Confidence and consistency.
Backhand wall
10 min against the wall with backhand only, alternating topspin and slice.
Goal: Repetition with feedback.
Fitness that helps
- Diagonal woodchopHigh-to-low diagonal movement across the body, rotating from the hips.
- Rotational ball throwForehand/backhand motion with a medicine ball thrown against the wall.
- Band rowHorizontal pull with a band anchored at chest height (door).
- Pallof pressSide-on to an anchored band, press your arms forward resisting the rotation.
Ideas inspired by Brad Gilbert, “Winning Ugly” (ch. 8, “Destroying your opponent’s game plan”).