How to Transition from a Two-Handed to a One-Handed Tennis Backhand: Essential Progression Drills

Having a reliable tennis backhand is a pivotal part of any player’s development, and deciding to switch from a two-handed to a one-handed backhand can open new doors in your game. Whether you’re a coach needing an extra hand to hold balls while rallying with your students, or a player who finds the one-handed backhand more natural and comfortable, this transition can be a game-changer.
In this guide, I’ll walk you through three simple but effective progression drills, along with essential tips, to help you confidently make the switch and build a technically sound one-handed backhand.

Why Switch from Two-Handed to One-Handed Backhand?

When I began teaching tennis, I realized that holding tennis balls in one hand while rallying with my students was a challenge with a two-handed backhand.
Transitioning to a one-handed backhand gave me the freedom to hold balls in my non-dominant hand, making coaching more efficient.
Beyond coaching, many players prefer the one-handed backhand for its fluidity and style.
If you’re just starting tennis and feel more comfortable with a one-handed backhand, these drills will set you up for success.

Understanding the Grip and Body Mechanics

The foundation of a good one-handed backhand starts with the grip.
Unlike the two-handed backhand, which often uses a continental grip with the dominant hand, the one-handed backhand requires a slight adjustment. Place the “V” formed by your thumb and index finger on the edge of the racket, then slide your hand one bevel towards your non-dominant side. This grip is known as the eastern backhand grip and allows your racket face to point forward at contact, which is crucial for clean ball striking (for visual demonstration, watch the video above).

Equally important is learning the body rotation.
With a two-handed backhand, your hips, shoulders, and hands rotate together through the shot. However, for a one-handed backhand, your hips and shoulders stay sideways while your hands separate – “spread your wings” – moving away from each other like a bird preparing to fly. This sideways body position helps maintain control and power without unnecessary rotation.

Progression Drill #1: Contact and Follow-Through

Start by positioning yourself sideways with the eastern backhand grip ready.
Keep your hands close together and the racket out in front of your body, ideally in front of your front foot.
As the ball comes towards you, meet it out in front, not too close, and swing low to high.
As you make contact, remember to “spread your wings” by moving your hands apart while keeping your hips and shoulders sideways.
This drill helps you internalize the feel of the contact point and the crucial hand movement needed for a smooth one-handed backhand.

Progression Drill #2: The Backswing Preparation

Next, adopt the eastern backhand grip again, but this time cradle the neck of your racket with your non-dominant hand – watch the video above.
Keep your non-dominant elbow slightly elevated, pointing backward, and angle your racket at about 45 degrees towards the sky.
As the ball approaches, bend your knees slightly and let your racket drop naturally.
Then swing low to high while spreading your wings and keeping your body sideways.
This drill emphasizes the importance of preparation and backswing mechanics, setting you up for a controlled and powerful stroke.

Progression Drill #3: Ready Position and Grip Change

From a neutral ready position, practice holding your racket by the neck with your non-dominant hand. This makes changing to the eastern backhand grip easier as you prepare for your shot.
When you see the ball coming, step out with your outside foot, turn your hips and shoulders sideways, and rotate your dominant hand’s grip to the one-handed backhand position.
As the ball arrives, step in, drop your racket, and swing low to high, spreading your wings – watch the video above.
Repeating this drill helps you integrate footwork, grip change, and body positioning smoothly into your stroke.

Important Tips for a Successful Transition

• Forearm Strength: The one-handed backhand relies heavily on the forearm muscles, which may initially feel weak or tired. Don’t be discouraged – consistent practice will build strength and control over time.
• Contact Point: Always meet the ball out in front of your body. Avoid letting the ball get too close, as this can lead to poor control and less effective shots.
• Body Position: Resist the urge to rotate your hips and shoulders through the shot as you did with the two-handed backhand. Keeping your body sideways is key to a solid one-handed backhand.
• Repetition: Use a ball machine or a partner to feed you balls consistently. Repetition is critical to developing muscle memory and confidence in your new stroke.

Final Thoughts

Switching from a two-handed to a one-handed tennis backhand can feel challenging at first, but with the right drills and mindset, it becomes an enjoyable and rewarding process. Focus on your grip, maintain the correct body position, and practice the “spread your wings” motion to build a fluid and powerful backhand. Remember, strengthening your forearm muscles through repetition is essential for control and endurance. Stick with these progression drills, and soon enough, you’ll be enjoying the elegance and effectiveness of your new one-handed tennis backhand.

Frequently Asked Questions (FAQ)

Q: How long does it take to transition from a two-handed to a one-handed backhand?

A: The transition varies by individual, but with consistent practice using the drills outlined here, many players begin to feel comfortable within a few weeks. Building forearm strength and muscle memory is key, so regular repetition is essential.

Q: Is the one-handed backhand better than the two-handed backhand?

A: Neither is objectively better; it depends on personal preference, playing style, and physical attributes. The one-handed backhand offers greater reach and can be more versatile for slice shots, while the two-handed backhand often provides more stability and power for beginners.

Q: Can beginners start learning tennis with a one-handed backhand?

A: Absolutely. If you find the one-handed backhand more natural or comfortable, starting with it can be beneficial. The drills discussed here are great for beginners to develop good technique from the start.

Q: How important is the grip change in the transition?

A: The grip change to the eastern backhand grip is crucial as it positions the racket face correctly for effective ball contact. Practicing holding the racket with your non-dominant hand on the neck can make this change smoother during play.

Q: Should I rotate my hips and shoulders during the one-handed backhand?

A: Unlike the two-handed backhand, your hips and shoulders should stay sideways during the one-handed backhand. The power comes more from the shoulder, timing, and hand movement rather than body rotation.