How to Switch from One-Handed to Two-Handed Backhand

How to Switch from One-Handed to Two-Handed Backhand

by | Tennis Coaching, Tennis Training | 0 comments

Switching to a Two-Handed Backhand? Train These 2 Things!

Switching from a one-handed to a two-handed backhand is not simply a matter of putting another hand on the racket. You need to change what your hands are used to doing.

The shortcut I like focuses on two things: teaching both hands to work together and teaching the non-dominant hand to swing toward the ball. Once those movements feel more comfortable, you have a foundation for your new stroke.

This is a simple progression, not a complete lesson covering every technical detail of the two-handed backhand. The goal is to make the transition less awkward by practicing the movements separately, then bringing them together.

Why I Use Two Hands in Matches

I grew up playing with a two-handed backhand. When I started coaching, I needed one hand free to hold tennis balls while rallying with students. So I learned a one-handed backhand, and I loved it.

I still enjoy using one hand when I teach or rally for fun. In matches, though, especially under pressure, I tend to return to two hands. For me, it offers better control, an easier return of serve, and more comfort handling high balls and creating angles. Power and control are also reasons I prefer it in competition.

That does not mean everybody needs to switch. If you are still deciding, my comparison of one-handed and two-handed backhands can help you think through the choice. If you have already decided, the next step is to retrain the movement.

two-handed backhand contact point

Understand the Two Changes First

On the one-handed backhand, the hands separate during the forward swing, and the body stays more sideways. On the two-handed backhand, the hands stay together while the hips and shoulders rotate through the shot.

Your non-dominant hand also gets a new job. Instead of moving away from the ball, it must help swing the racket toward it. For me, as a right-handed player, that is the left hand.

In this progression, think of the non-dominant hand as the hand that swings and the dominant hand at the bottom as the hand that helps stabilize the racket at contact. That is the feeling we want to develop.

What You Need

  • A tennis racket and tennis balls.
  • An oversized ball, such as a volleyball, soccer ball, or basketball.
  • A partner willing to feed easy balls, or a ball machine.

I use a volleyball borrowed from my younger daughter. Nothing complicated! I do not recommend a medicine ball because this is a coordination exercise, not a strength exercise.

If you do not have a larger ball, you can hold a tennis ball with both hands. There will simply be less space between them.

Drill 1: Teach Your Hands to Work Together

Start with the oversized ball

Hold the ball in both hands and imitate the shape of a two-handed backhand. Use this simple sequence:

  1. Bring both hands up, as though lifting the ball over an imaginary object.
  2. Lower the ball underneath that object to create a loop.
  3. Swing from low to high.
  4. Finish as though you were going to throw the ball over your shoulder, without releasing it.

As your hands move, let your hips and shoulders rotate. We are not trying to move the arms while keeping the body frozen. We are teaching the hands and body to work together.

Coach holding a volleyball with both hands beside his shoulder on a tennis court
Keep both hands on the ball through the finish while allowing your body to turn.

You can use an open stance or a square stance for this exercise. The stance is not the main concern here. Pay attention to the loop, the low-to-high swing, and the feeling of both hands traveling together.

Set your two-handed backhand grip

Before repeating the exercise with your racket, check your grip:

  • Dominant hand: Place it at the bottom of the handle in a continental, or hammer, grip. Imagine using the edge of the racket to hammer a nail.
  • Non-dominant hand: Place it above the dominant hand in a forehand grip, such as an eastern grip.

A useful way to find the upper hand position is to place that palm flat against the strings, then slide it down toward the handle until it meets the bottom hand.

Coach holding a tennis racket with both hands together on the handle

Repeat the movement with your racket

Now put the ball aside and make the same motion with the racket: lift, drop, swing low to high, and finish over the shoulder. Keep hold of the racket throughout. The throwing image is only a way to picture the finish.

Let your hips and shoulders turn as both hands swing together. Spend enough time on these shadow swings to feel comfortable. There is no need to rush into hitting balls just because you understand the instructions.

Drill 2: Teach Your Non-Dominant Hand to Swing

Next, remove your dominant hand from the racket. Keep your non-dominant hand at the top of the grip, exactly where it belongs on the two-handed backhand. Leave the lower part of the handle available for the other hand.

Turn sideways, lower the racket, and swing low to high, finishing over your shoulder. You are essentially practicing a non-dominant forehand.

This is important because your non-dominant hand may be very comfortable moving backward during a one-handed backhand. Now we are asking it to do the opposite: swing toward the ball.

Make several shadow swings with that hand alone. Then add your dominant hand at the bottom and repeat the same swing. Try to preserve the feeling that the upper hand is swinging, rather than changing the movement completely when the second hand joins.

Add Easy Feeds: Four, Two, One, Then Both

Start just behind the service line with slow, easy feeds. Do not begin at the baseline with fast balls. When learning a new skill, you want time to focus on the movement instead of rushing to make contact.

I use a ball machine, but a partner can feed the same progression. If you practice independently, my ball machine tennis drills offer other ways to organize your sessions.

Work through these rounds:

  1. Four and four: Hit four balls with the non-dominant hand alone, then four with both hands.
  2. Two and two: Hit two balls with the non-dominant hand, then two with both hands. Repeat.
  3. One and one: Alternate one non-dominant forehand with one two-handed backhand.
  4. Both hands: Finish with a round of eight two-handed backhands.

Expect the single-hand shots to feel awkward, especially with your hand higher on the handle. That is okay. Your first job is not to get every ball over the net. It is to become comfortable swinging with the non-dominant hand.

When you add the second hand, keep the same priorities: start high, let the racket drop, swing low to high, and allow the hips and shoulders to rotate.

Build the Movement Before Judging the Result

The whole progression comes back to those two changes: both hands work together, and the non-dominant hand swings toward the ball instead of moving away.

Give yourself time with the oversized ball, the shadow swings, and the easy feeds. At this stage, where the ball lands matters less than learning the new coordination. Make the movement comfortable first, then continue developing the complete stroke.

 

Cosmin Miholca

Cosmin Miholca

Certified Tennis Coach

Ready to improve your tennis further?
Let’s get started!

How I Healed My Tennis Elbow (In Less than 2 Weeks)

How I Healed My Tennis Elbow (In Less than 2 Weeks)

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I want to tell you how I got rid of my chronic golfer’s and tennis elbow.

This, by the way, is NOT a sponsored or affiliate-related email.
I simply found a product that really helped me, and I would like to share it with you.

I know many tennis players and coaches suffer from this, myself included, and I want to share how I got rid of this type of pain… in less than 2 weeks, when it usually takes months.

But first, let me tell you that I had never had any elbow problems, even though I play with a one-handed backhand and sometimes don’t even warm up before stepping onto the court… until 2 years ago.

The funny part is that I didn’t get golfer’s and tennis elbow from playing tennis.

I got it doing something completely unrelated to tennis.

Here’s how it happened…

I have a nice yard with almost 70 fruit trees — apples, pears, cherries, plum trees, etc.

At some point, I decided to use some of the branches to do… pull-ups. And I really enjoyed it for a while.

Until one day, when I wasn’t properly warmed up and was walking in the yard, I decided to pull myself up after hanging from a branch.

That’s when I felt a sharp pain on the inner part of my right elbow.

I continued and ignored it… 🙁

That pain got worse when I played tennis the next day, and continued to get worse with each passing day. Eventually, it turned into tennis elbow, too, affecting the outer part of the elbow.

So now, my elbow was hurting when hitting both the forehand and backhand.

What followed was a lot of research on the internet to find ways to treat my elbow.

For 6 months, I could not play tennis. Luckily, it was the off-season, and then I was mostly feeding from the basket. It hurt even when I was doing basic movements, like picking up a cup of water.

I tried all kinds of exercises that people said would work.

Stretching really helped, but it didn’t get rid of the problem. The pain was still there, and after hitting a few balls for more than 20 minutes, I would have to deal with a few days of pain.

Eventually, I got this little device (see the picture below) that I discovered on the internet. It uses red light therapy and is called Prungo.

Cosmin and Prungo on elbow

I gave it a try for a few days…

It has a strap that you can extend or make smaller, depending on the joint or muscle you want to wrap it around.

It has 3 settings, depending on the intensity of the treatment.

I strapped it around my elbow (which is easy to do) and set it to the Strong level for 20 minutes.

I did this once a day.

After about 5–6 days, I thought I wasn’t getting any positive results, but I continued using it while watching TV or reading.

The timing was good because it was the off-season again (at the beginning of this year), and I wasn’t playing tennis for a while.

After about a week and a half, I noticed that my elbow was no longer hurting.

Then, I played tennis and… no pain anymore!! For the whole summer!

So yes, I wanted to share this with you, hoping that at some point you were, or are, looking for pain relief from tennis-related activities.

This device, Prungo, can also be used for shoulder, knee, and even hip pain — both for joints and muscles. I have only used it for my elbow, and I was amazed by how well it worked for me.

Just do a search on Google and look for “Prungo red light therapy”. I’m sure you’ll find their website.

I hope this helps you.

Cosmin Miholca

Cosmin Miholca

Certified Tennis Coach

Ready to improve your tennis further?
Let’s get started!

5 Steps to Build Your Backhand Volley – Raw Tennis Lesson

5 Steps to Build Your Backhand Volley – Raw Tennis Lesson

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Backhand Volley Tennis Lesson: 5 Steps to Build Control, Footwork, and Placement

A solid backhand volley shouldn’t start with trying to hit hard. It should begin with control.
The backhand volley is usually harder than the forehand volley because pushing forward with the back of the hand feels less natural for most players. But once you learn the right progression, the shot becomes simple, compact, and reliable.

This five-step progression uses a racquet, tennis balls, and ideally a ball machine. The purpose is to build the feeling first, then add the proper grip, racquet position, footwork, power, and placement.

Take your time with every stage. Do not move on just because you completed a few balls. Move on when you can control the contact comfortably.

Start With the Continental Grip and the Right Feeling

The grip for this backhand volley tennis lesson is the continental grip, also called the hammer grip.
A simple way to find it is to place the palm of your dominant hand against the edge of the racquet and slide it down to the bottom of the handle. You should feel as if you could hammer a nail with the racquet.

Before hitting fed balls, practice controlling a ball with the back of your hand.
Hold the racquet with your palm facing down and your knuckles facing up. Bounce a ball upward on the strings.
This strengthens the wrist and forearm while teaching you how to control the racquet face.

For younger players or anyone who finds this difficult, choke up on the grip or even hold the racquet at the throat.
Sponge balls are also a great option because they make the exercise easier to control.

  • Start near the racquet throat if needed.
  • Keep the palm down and knuckles up.
  • Complete about 50 controlled bounces before sliding the hand lower.
  • Use a relaxed grip, not a tight squeeze.

This early drill may look basic, but it gives you the exact feeling needed later: controlling the ball with the back of the hand rather than swinging at it.

Set Up the Ball Machine for Learning, Not Survival

A ball machine is excellent for a backhand volley tennis lesson because it gives you repeatable feeds and enough time to focus on one technical detail at a time. You can also ask a partner to feed balls, but the key is consistency and a slow pace.

Place the machine about halfway between the service line and baseline.
Since you will be standing closer to the net, this position produces a manageable ball speed.
Do not make the feeds too fast when you are learning. Fast balls force rushed movements and hide technical problems.

Use at least 100 balls if possible, ideally around 120.
Set feeds every five to seven seconds. After ten balls, take a short 15 to 20 second break. This gives you time to reset, assess your technique, and avoid practicing while tired and careless.

 

Step 1: Catch the Ball on the Strings

The first fed-ball drill is not about hitting over the net.
Hold the racquet at the throat and simply catch the ball on the strings. Think of catching it with the back of your hand.

Keep the racquet face slightly open so the ball rebounds gently upward.
Your knuckles should point in the same direction as the racquet face. Do not worry about footwork, power, or placement yet. Just learn to receive the ball with a relaxed hand and a quiet racquet.

This drill removes the urge to swing.
If the ball does not go over the net, that is fine. The goal is feel and control at contact.

backhand tennis volley

Step 2: Push Gently From High to Low

For the second stage of this backhand volley tennis lesson, slide your dominant hand to the top of the grip while staying in the continental grip. Let the non-dominant hand lightly support the racquet near the strings.

Now move from catching to a gentle push.
As the ball arrives, separate the hands and push slightly from high to low. Stop the racquet immediately after contact. It is a very short motion, not a swing.

The high-to-low action begins to create a little underspin. That slice helps the ball stay low after it crosses the net, making the next shot more difficult for your opponent.

Step 3: Use the Full Racquet With a Locked Wrist

Slide your hand all the way down to the bottom of the handle.
Maintain a roughly 90-degree angle between your forearm and racquet. The grip can stay loose, but the wrist should remain firm.
A loose grip does not mean a floppy wrist.

Coach holding a tennis racquet upright with forearm and racquet forming a right angle Keep the wrist firm so the racquet face stays stable through contact.

 

When the racquet head drops, the face can open too much and produce excessive slice. Instead, keep the tip of the racquet up and the back elbow elevated, pointing generally toward the back fence.
This does two important things:

  • It keeps the racquet face only slightly open.
  • It prevents the racquet from moving too far back.

Start with the non-dominant hand supporting the racquet throat.
As the ball comes, step in and punch gently from high to low. Then stop.
A proper backhand volley has a short backswing and almost no follow-through. For more help with that compact action, try this no-backswing volley drill.

Step 4: Add the Footwork

Once the upper body is under control, add the feet.
At the net, begin in a lower ready position with the racquet head higher than it would be at the baseline. Keep your hands and elbows out in front of the body, high enough that your eyes can look just over the racquet tip.

This matters because volleys arrive quickly. If your elbows are tucked against your body, the racquet tends to travel too far back during preparation, and you will be late.

Coach in a low ready position with feet apart and racquet held in front A low stance with the racquet held out in front prepares you for faster balls at the net.

 

The sequence is simple:

  1. Split step to become balanced and ready.
  2. Step out toward the backhand side and load the outside foot.
  3. Turn only slightly, about 45 degrees, rather than turning fully sideways.
  4. Step in with the inside or dominant foot as you make contact.
  5. Punch and stop immediately after contact.

Do not turn fully sideways. That takes the racquet too far back and creates a bigger swing than the volley needs.
The shoulders should turn slightly, with the body roughly facing the net post. The racquet should begin above the eventual contact point so it can move down through the ball.

This backhand volley tennis lesson is built around the same compact principles used in a broader step-by-step volley teaching progression: racquet in front, no big backswing, and a controlled step into the ball.

Step 5: Add Power and Placement

Only after the contact and footwork are working should you add more power. Take the racquet slightly farther back, punch a little more firmly, and allow a slightly longer finish if necessary.
It is still a volley, so the motion stays compact.

At this stage, alternate targets. Hit one backhand volley down the line, then hit the next crosscourt. Continue checking the same technical elements every time:

  • Continental grip.
  • Firm wrist and stable racquet face.
  • Racquet head up and back elbow elevated.
  • Split step, step out, then step in.
  • High-to-low punch with no long follow-through.

A good backhand volley tennis lesson is not about rushing through five drills in one session. Spend as long as necessary at each stage. Once you have clean contact, add movement. Once movement is clean, add direction. Then you can make the shot stronger without losing the compact shape that makes it dependable.

For a focused solo session after learning the fundamentals, use this backhand volley punch and drop ball-machine drill. It is a great next step for developing feel, placement, and a lower ball after the bounce.

 

Frequently Asked Questions

 

What grip should I use for a backhand volley?

Use a continental or hammer grip. It helps keep the racquet face stable and makes it easier to hit both forehand and backhand volleys.

Should I use a follow-through on my backhand volley?

Keep the follow-through very short. Punch through contact from high to low, then stop the racquet instead of swinging across the body.

Why does my backhand volley have too much slice?

The racquet face may be too open, or the racquet head may be dropping. Keep the wrist firm, racquet tip up, and back elbow elevated.

Can I practice a backhand volley without a ball machine?

Yes. A partner can feed slow, consistent balls. Begin with the catch drill and progress to the push, punch, footwork, and placement stages.

 

Cosmin Miholca

Cosmin Miholca

Certified Tennis Coach

Ready to improve your tennis further?
Let’s get started!

Forehand Tennis Lesson: Learn the Stroke Solo with a Ball Machine

Forehand Tennis Lesson: Learn the Stroke Solo with a Ball Machine

by | Tennis Coaching, Tennis Training | 0 comments

 

This forehand tennis lesson is built for learning on your own, one simple piece at a time. If you are new to tennis, the forehand is the shot you hit on your dominant side, and it quickly becomes one of the main ways to control a rally.
After the serve and return, it is one of the most important shots in the game.

You do not need a partner to start building a reliable forehand. A ball machine, a racket, and ideally around 100 balls are enough. The key is not trying to hit hard from the baseline on day one. Start close to the net, slow everything down, and develop the stroke in layers: grip, contact, preparation, loop, then movement.

Give yourself 5 to 7 seconds between feeds, and take a short break after every 10 balls. Good technique needs focused repetitions, not rushed swings.

The Grip

For this forehand tennis lesson, begin with a semi-western grip. It is a practical grip for learning topspin and keeping the racket face in a useful position through contact.

Here is the easiest way to find it:

  1. Hold the racket by the throat with your non-dominant hand.
  2. Place your dominant palm flat against the strings.
  3. Slide that hand down to the handle while keeping your palm facing the same way as the strings.
  4. Gently close your hand around the grip.

The simple feeling to remember is that the racket is an extension of your hand. Your palm and strings should face the same direction. This makes it much easier to understand how the racket face sends the ball.

Racket held upright with the dominant hand on the grip

Where to Stand

Start on the service line, not the baseline. This is one of the biggest shortcuts in a beginner forehand tennis lesson. Closer to the net, you are less tempted to swing too hard, the incoming ball is slower, and you have enough time to focus on the shape of the stroke.

Place the ball machine around the opposite service line and feed slow balls that bounce just inside the service box. Stand on your service line with your feet parallel to the net. This is an open stance.

Keep the setup simple. You are not trying to cover the whole court yet. You are training your body to recognize a comfortable contact point and repeat it. If contact feels crowded or too far away, use this guide on finding the right distance to the ball before adding speed.

Contact & Follow-Through

Contact and follow-through are the heart of this forehand tennis lesson. Begin in your open stance with the semi-western grip, palm and strings facing the machine. When the ball bounces in front of you, meet it with the strings facing forward and push the ball back over the net.

Do not try to blast it. Your first job is simply to clear the net consistently.

After contact, continue the swing up and over your non-dominant shoulder. Finish with the knuckles close to your ear, the racket behind your back, and your palm facing away. This is your follow-through.

Close view of racket finishing over the non-dominant shoulderPractice this motion without a ball until it feels loose and natural. Then turn the machine on. Stay here until most balls are clearing the net comfortably.
If your forehand keeps falling into the net, these essential forehand fixes can help you correct grip, contact, balance, and net clearance.

The Pre-Stretch

Once contact and the finish feel comfortable, add the pre-stretch. Stay at the service line in the same open stance. Before swinging, take the racket back so the handle points toward the net and the tip points toward the back fence. The strings should face down.

This is the pre-stretch position. From there, pull the racket forward through contact and into the same finish. Keep the hitting arm relaxed. A tight arm makes the stroke feel forced and makes it much harder to create a smooth path to the ball.

Again, rehearse the movement without balls first. Then use slow feeds and make sure the pre-stretch does not interrupt the clean contact point you developed earlier.

Player holding racket back low with strings facing down

The Loop

Now your forehand starts to look like a complete stroke.
Begin in a ready position: semi-western grip, non-dominant hand supporting the racket throat, knees slightly bent, and weight on the balls of your feet.

Step out and load your weight onto your dominant foot while turning your shoulders sideways. The racket face points toward the side fence. From there, allow the racket to drop naturally with the strings facing down. That natural drop is the loop.

From the loop, flow into the pre-stretch, contact, and follow-through. Rotate your hips and shoulders through the shot, finishing with most of your weight on your non-dominant foot.

The important word here is flow. Do not make the loop a separate, stiff action. It should lead smoothly into the rest of the swing.

Quick Note: What You Need

A remote-controlled ball machine makes solo work much easier because you can start and stop feeds without constantly walking across the court. Loading at least 100 balls also gives you longer practice blocks with fewer interruptions.

The Pongbot Pace S Pro is the ball machine I use for this kind of controlled solo setup, with remote operation helping keep the focus on the stroke rather than resetting the machine.

 

Adding Footwork

When the stroke feels smooth from one spot, bring in the footwork.
Start in a ready position just behind the service line. Make a small hop, or split step, and land balanced on both feet.

Next, step out with your dominant foot and load onto it as you turn your hips and shoulders and take the racket back. Move a couple of steps along the service line, stop, load onto the outside foot, then make the loop and swing through the ball.

After the shot, push off the outside foot, cross over the inside foot, and shuffle back to your starting position. The sequence is:

  • Split step.
  • Move sideways.
  • Stop and load on the outside foot.
  • Loop, contact, and finish.
  • Push off, cross over, and recover.

Player moving sideways along the service line to hit a forehandWalk through this pattern without balls hitting.
Then direct the machine to feed a few steps to the side and practice getting to the ball and recovering after every shot.
Do not rush. Leave plenty of time between balls until the movement and swing start working together.

Once that feels natural, set the machine for deeper feeds.
Progress from halfway between the service line and baseline, then eventually practice from the full baseline. For more ways to structure those sessions, use these ball machine tennis drills.

Wrapping Up

A solid forehand is not built by skipping straight to power. It is built by stacking simple, repeatable pieces in the right order:

  • Grip: use the semi-western.
  • Contact and finish: meet the ball in front and finish over the non-dominant shoulder.
  • Pre-stretch: take the racket back with strings facing down.
  • Loop: let the racket drop naturally and swing through with rotation.
  • Footwork: split step, move, load, hit, and recover.

That is the foundation of this forehand tennis lesson. Build it patiently at the service line first, then earn your way back toward the baseline.
The advanced forehand comes later. Right now, clean contact, a relaxed swing, and balanced movement are more than enough.

FAQ

Can I learn a forehand with only a ball machine?

Yes. A ball machine gives you repeatable feeds, which makes it ideal for learning the grip, contact point, follow-through, and footwork without needing a partner.

Where should I begin this forehand tennis lesson?

Begin at the service line with slow feeds that bounce just inside the service box. This reduces the urge to swing too hard and gives you more time to focus on technique.

How many tennis balls should I use for solo forehand practice?

About 100 balls is a useful target. It gives you enough repetitions to develop rhythm without constantly stopping to collect balls.

When should I move back to the baseline?

Move back only after your contact, follow-through, loop, and recovery footwork feel comfortable at the service line. Progress first to halfway between the service line and baseline, then to the full baseline.

 

Cosmin Miholca

Cosmin Miholca

Certified Tennis Coach

Ready to improve your tennis further?
Let’s get started!

One-Handed Backhand: Solo Tennis Lesson with a Ball Machine

One-Handed Backhand: Solo Tennis Lesson with a Ball Machine

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One-Handed Backhand Tennis Lesson: How to Build the Shot Alone With a Ball Machine

If you want a one-handed backhand tennis lesson you can actually use on your own, the key is to build the stroke in the right order. Not speed first. Not power first. And definitely not from the baseline right away. Start with the simplest piece of the shot, repeat it until it feels clean, then add the next layer.

That is exactly how I like to teach the one-handed backhand when you are practicing solo with a ball machine. Done properly, this shot feels smooth, natural, and surprisingly effortless. But it also asks for better timing and cleaner control than a two-handed backhand, especially at contact.

The good news is that solo practice can work extremely well here. A ball machine gives you a steady feed, a predictable rhythm, and enough repetition to learn the movement without interruption.

Why the one-handed backhand needs a different approach

one handed tennis backhand

The one-handed backhand is not just a two-handed backhand with one hand removed. The contact point is farther in front of the body, and the swing has a freer, longer release through the ball.

That means two things matter right away:

  • Early preparation
  • A clean contact point out in front

If you miss either one, the stroke usually feels late, cramped, or unstable. If you get both right, the shot starts to flow.

If you are still deciding which backhand style suits your game, this comparison of one-handed vs two-handed backhand can help you sort out the tradeoffs.

Start at the service line, not the baseline

This is one of the biggest mistakes players make in any one-handed backhand tennis lesson. They begin too far back.

Start at the service line. From there, the ball reaches you more slowly, which gives you more time to organize your body, find the contact point, and finish in balance. You are learning the stroke, not testing it under pressure.

Set the ball machine on the opposite service line so the feed is gentle and controlled. If your machine has a remote, even better. It saves time and keeps your rhythm going. I also like having at least 100 balls loaded for a productive session. That amount of repetition matters.

ball machine loaded with yellow balls placed on the court near the service line

 

A simple service-line setup gives you the slower feed you need to build clean mechanics first.

Use the eastern backhand grip

For this one-handed backhand tennis lesson, use an eastern backhand grip.

An easy way to find it is to hold the racket edge straight up, identify the top bevel, then move your hand one bevel over to the backhand side. For a right-handed player, that places the palm on the bevel eight. At first, it may feel unusual. That is normal.

The important thing is not just where the hand sits, but what the grip allows you to do. It helps you present the strings correctly at contact and drive through the ball with a stable hitting arm.

close-up of a hand holding a tennis racket handle to show grip position

 

If the grip is off, everything after it gets harder, so it is worth getting this part right.

Step 1: Learn the contact point and follow-through first

This is the foundation of the whole stroke.

Stand at the service line with your body turned sideways. Extend your hitting arm with the racket roughly parallel to the ground and the strings facing forward. The contact should be above and in front of your front foot.

Now let the machine feed a soft ball. As the ball rises after the bounce, meet it from that contact position and simply push through it, then let the racket travel upward.

The finish should feel open and balanced. Your chest opens, the racket tip rises, and the two arms separate naturally. I often describe it like both arms moving away from each other. That shape helps players avoid collapsing the stroke.

Stay with this stage until the hit feels clean. No rush. If contact is messy, adding a backswing only adds more moving parts.

If contact has been a recurring issue in your game, these contact point drills can help reinforce the same idea.

player at service line finishing a one-handed backhand with racket high and arms spread

 

This finish tells you a lot. Balanced body, contact out front, and a full upward release.

Step 2: Add the preparation and backswing

Once contact starts to feel reliable, add the backswing.

Begin with the eastern backhand grip and support the racket throat with the non-dominant hand. Turn your shoulders so your body is sideways. From there, lift the non-dominant elbow so it points back, while the racket tip angles up and behind you at about 45 degrees.

Then let the hands drop naturally. Just below waist level, release the racket with the non-dominant hand and swing forward into the same contact and finish you already practiced.

The order matters:

  • Prepare early
  • Set the racket up
  • Drop naturally
  • Release the non-dominant hand
  • Swing through contact

Do shadow swings before you hit balls. When the motion feels smooth without the ball, the machine can reinforce the pattern instead of exposing confusion.

player in sideways preparation position with racket set high for a one-handed backhand

 

A calm preparation makes the forward swing much easier to time.

Step 3: Build the full stroke from the ready position

Now the stroke starts to look real.

Begin in a neutral ready position with a forehand grip and your non-dominant hand on the racket throat. Then combine three actions at once:

  • Step out with the non-dominant foot
  • Turn the shoulders
  • Change from forehand grip to eastern backhand using the non-dominant hand

That sequence takes you right into your preparation position. From there, step into the ball with the dominant foot, swing through contact, and finish tall and balanced.

I strongly recommend shadowing this phase a few times before hitting. Then program the machine for a short set, around 10 balls, with enough time between feeds to check your technique after each swing. A 5 to 7 second gap between balls works well, followed by a longer rest period.

That slower rhythm is useful because it keeps your session technical, not mindless.

Step 4: Add the footwork sequence

A solid one-handed backhand tennis lesson is never just about the racket. The feet create the timing.

Here is the full sequence:

  1. Start from a balanced ready position.
  2. As the ball leaves the machine, make a small split step.
  3. Step out with the non-dominant foot and turn sideways.
  4. Prepare the racket early.
  5. Move to the ball.
  6. Just before contact, step in with the dominant foot.
  7. Swing and finish in balance.
  8. Push off the dominant foot to recover.
  9. Use a crossover step and shuffle back to the starting position.

Practice that sequence without the ball first. If the movement is not organized, the stroke will always feel rushed. Once the pattern is smooth, feed balls and keep the same rhythm.

player finishing a one-handed backhand with on-screen arrows indicating body and racket movement

 

The finish is not just about style. It shows whether the feet and swing worked together.

If you often feel late or jammed on the backhand side, this article on avoiding late contact off the back foot fits perfectly with this stage of practice.

Progress back gradually

Only move back when the stroke holds up from your current spot.

The progression is simple:

  • Start at the service line
  • Move halfway between the service line and baseline
  • Then move all the way back to the baseline.

Each move back increases the challenge. The ball comes faster, the spacing gets tougher, and the footwork has to improve. If consistency drops too much, step in again and rebuild.

This gradual progression is what turns a practice stroke into a dependable match stroke.

Once the basics are stable, train direction and variety

After you can repeat the stroke comfortably, start aiming with purpose.

First, work crosscourt. That target is more natural and gives you more margin. After that, begin practicing down the line. Then make the machine feed to different depths and slightly different sides, so you have to adjust with your feet.

That is how you move from an isolated technique to a backhand you can trust under real conditions.

Keep the session simple and repeatable

The one-handed backhand rewards patience. Repetition matters, but only when you are repeating the right pieces.

What I like most about this kind of solo training is how clear it is. You do not need a complicated plan. You need a simple sequence you can repeat:

  • Grip
  • Contact point
  • Backswing and preparation
  • Ready position
  • Footwork
  • Progression backward
  • Placement and variety

That is the structure of a solid one-handed backhand tennis lesson. Learn one layer, own it, then add the next.

FAQ

Can I really learn a one-handed backhand alone?

Yes, especially if you use a ball machine or another reliable feed. Solo practice works well because you can repeat the same ball and focus on one technical piece at a time.

Why should I start at the service line?

Starting at the service line slows the drill down. You get more time to prepare, find the contact point, and finish in balance without feeling rushed.

What grip should I use in a one-handed backhand tennis lesson?

The recommended grip here is the eastern backhand grip. It helps position the strings correctly and supports cleaner contact in front of the body.

What should I learn first, the backswing or the contact point?

Learn the contact point first. If contact is not stable, the rest of the stroke becomes harder to control. Build the shot from contact and follow-through, then add the preparation.

When should I move back to the baseline?

Move back only when you can repeat the stroke consistently from the service line. Then progress halfway back before going all the way to the baseline.

How many balls should I use in one session?

A session becomes much more productive when you have a large basket. Around 100 balls is a very practical minimum for this kind of technical solo training.

 

Cosmin Miholca

Cosmin Miholca

Certified Tennis Coach

Ready to improve your tennis further?
Let’s get started!

How Many Tennis Strokes Can You Practice With a Ball Machine

How Many Tennis Strokes Can You Practice With a Ball Machine

by | Tennis Training | 0 comments

 

A tennis ball machine can do a lot more than feed basic forehands from the baseline. If you use it well, it can become a complete solo training partner for stroke variety, touch, transition play, and finishing skills.

Most players think of a tennis ball machine as a tool for repetition. That is true, but repetition is only part of the story. The real value is that you can rehearse almost every major shot in tennis on your own, with purpose, structure, and enough volume to build confidence.

I put that idea to the test by counting how many different strokes I could realistically practice with a tennis ball machine in one session.

The result was 20 distinct tennis strokes.

To make the practice more useful, I suggest doing them in two rounds: first crosscourt, then down the line. That gives you technical repetition and directional awareness, while also turning the session into a solid workout.

Why a Tennis Ball Machine Is More Useful Than Most Players Realize

When people first buy a tennis ball machine, they usually start with the obvious patterns: forehand after forehand, maybe some backhands, maybe a few approach shots. But if that is all you do, you leave a lot on the table.

A good tennis ball machine can help you train:

  • Baseline consistency
  • Spin variation
  • Defensive recovery shots
  • Touch shots
  • Transition footwork
  • Net play
  • Overhead timing
  • Directional control

That variety matters. In real points, you do not hit the same stroke over and over. You switch heights, spins, court positions, and intentions. A machine gives you the chance to isolate each shot, then combine them into patterns that feel much closer to match play.

If you want help organizing your sessions, this guide on getting the most out of your ball machine tennis practice is a great place to start.

The 20 Tennis Strokes You Can Practice Solo

Here is the full list of strokes I counted. These are all realistic shots to train with a tennis ball machine, especially if the feeds are accurate and you can adjust depth, speed, spin, and placement.

Baseline Strokes

  1. Forehand topspin
  2. Backhand topspin
  3. Forehand slice
  4. Backhand slice
  5. Forehand lob
  6. Backhand lob
  7. Forehand drop shot
  8. Backhand drop shot

Short Ball and Transition Strokes

  1. Forehand short ball attack or put-away
  2. Backhand short ball attack or put-away
  3. Forehand half volley
  4. Backhand half volley

Net Play

  1. Forehand drive volley
  2. Backhand drive volley
  3. Forehand punch volley
  4. Backhand punch volley
  5. Forehand drop volley
  6. Backhand drop volley
  7. Forehand overhead
  8. Backhand overhead

You may notice something interesting here. In the demonstration, the total came out to 20 strokes because the session included forehand and backhand variations across nearly every category and counted the complete working set across both directional rounds.
The key point is not the number for trivia purposes. The key point is that a tennis ball machine allows for a surprisingly complete technical session.

How to Structure the Session

The simplest format is also one of the best.

  1. Round 1: hit every stroke crosscourt
  2. Round 2: hit every stroke down the line

This structure gives you two important benefits:
– First, cross-court training is usually a little more natural and forgiving because the court is longer and the net is lower at the center. It helps establish rhythm and timing.
– Second, down-the-line shots force you to clean up your mechanics and aim with more discipline. That is where you expose rushed preparation, poor spacing, or a loose contact point.

If you want to expand this kind of training, this collection of ball machine tennis drills offers more ways to combine stroke variety with movement and decision-making.

How to Turn This Into a Real Workout

The beauty of a tennis ball machine is that solo training does not have to feel static. If you move through all these strokes with intention, you get much more than technical reps.

To make it a proper workout:

  • Move quickly between baseline and net sequences
  • Recover after each feed instead of admiring the shot
  • Keep the crosscourt round flowing at a steady tempo
  • Use the down-the-line round to challenge control under fatigue
  • Repeat the weaker categories instead of only hitting favorites

This kind of session trains your legs, your concentration, and your ability to change gears between touch, spin, pace, and finishing.

Why Custom Drills Make a Big Difference

One reason I enjoy using a modern tennis ball machine is the ability to go beyond manual feeding patterns. The machine featured in this session, the Pongbot Pace S Pro, stands out because it is accurate, reliable, and comes loaded with more than 500 pre-programmed drills.

It also includes court movement tracking through built-in sensors, which adds another layer to solo training. But my favorite feature is the custom drill option. Being able to build sequences of up to 45 shots is a huge advantage, especially for coaching or for players who want more realistic combinations.

Instead of feeding one ball over and over, you can create progressions that move from baseline to short ball to volley to overhead. That makes a tennis ball machine feel less like a repetitive tool and more like a training system.

If you want to look at the machine itself, you can find the Pongbot training robot here.

Did We Miss Any Strokes?

That is the fun question. Depending on how specific you want to get, you could break some categories into even more variations. For example, you might separate offensive lobs from defensive lobs, or inside-out forehands from standard crosscourt forehands. But for a practical solo session, these 20 strokes form a strong and well-rounded training menu.

The bigger lesson is this: if your tennis ball machine practice only includes rally balls, you are probably underusing one of the best solo training tools in tennis.

Challenge yourself to build sessions that include spin, height, touch, transition, and finishing. When you do that, the machine becomes much more than a feeder. It becomes a way to rehearse the full language of the game.

smart AI tennis ball machine - PongBot Pace S Pro

F.A.Q.

How many strokes can you practice with a tennis ball machine?

A solid solo session can include 20 different tennis strokes, covering groundstrokes, slices, lobs, drop shots, short ball attacks, half volleys, volleys, drop volleys, and overheads.

What is the best way to organize a tennis ball machine session?

A simple and effective structure is to hit every stroke in two rounds: first crosscourt, then down the line. This builds rhythm first, and then tests control with the more demanding direction.

Can a tennis ball machine help with volleys and overheads?

Yes. A tennis ball machine is very useful for drive volleys, punch volleys, drop volleys, half volleys, and overheads, especially if it allows you to adjust depth, speed, and trajectory.

What features make a tennis ball machine better for advanced practice?

Accuracy, reliable feeding, pre-programmed drills, and custom drill creation are especially valuable. Features like movement tracking can also make solo sessions more purposeful and demanding.

Cosmin Miholca

Cosmin Miholca

Certified Tennis Coach

Ready to improve your tennis further?
Let’s get started!

Pickleball or Tennis: A Coach’s Perspective

Pickleball or Tennis: A Coach’s Perspective

by | Tennis Coaching, Tennis Training | 2 comments

I recently returned to Southern California after 14 years in Europe, and what I witnessed took me completely by surprise: the massive rise of pickleball as a social phenomenon.

Having coached tennis for over 20 years, my first instinct was to reconnect with old friends for a hit.

When I arrived at my favorite local courts, I saw a crowd gathered on the grass with lawn chairs, clearly waiting for something.

As I got closer, I realized the tennis courts were actually empty. The action was happening on “miniature” courts nearby. On each one, four players were engaged in fast-paced doubles. They used solid paddles and a ball that made a distinct popping sound, traveling slower through the air but requiring fast reactions.

The Appeal of the “Smaller” Game

I’ve heard of pickleball, but seeing its popularity in person was eye-opening. Players told me they loved it because it was accessible. For some, tennis had become too physically demanding due to injuries; for others, the steep learning curve of tennis was a barrier.

To me, it looked like “standing table tennis.” The movement is minimal, often just 2 or 3 steps, but the focus on hand-eye coordination is intense. It offers immediate gratification without the years of technical training tennis requires.

Can Tennis Compete?

As a coach, I see the writing on the wall. Tennis will continue to lose players to these “easier” racquet sports because modern society craves fast results and has a shorter attention span.

However, I believe tennis can thrive if it embraces evolution. To stay competitive, we must consider:

  • Implementing “no-ad” scoring.
  • One serve per point and “no-let” rules to keep the momentum.
  • Reduced match length.

While tennis is rooted in deep tradition, it must adapt to a world that is moving faster. We don’t have to lose the soul of the game to make it more accessible.

What do you think? Should tennis modernize its rules to keep up with the changing times, or should it remain a “purist” sport?

Let me know in the comments.

Cosmin Miholca

Cosmin Miholca

Certified Tennis Coach

Ready to improve your tennis further?
Let’s get started!