Curated Routine

Top 3 Drills For Two Handed Backhand In Tennis - Transform Your Tennis Backhand

Tennis

Top 3 Drills For Two Handed Backhand In Tennis - Transform Your Tennis Backhand is a curated workout routine with 4 ordered actions and 4 timestamped video clips. Start with Isolated Hand Progression for Two-Handed Backhand Topspin and Seesaw Hands Drop & Brush Topspin Drill. Review the available targets, sets, coaching cues and rest for each action. Selected clips total 8 min 27 sec; rest is listed per action.

Clip time: 8 min 27 sec4 actionsSingle training session

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Action Sequence

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0:00 / 2:13
Sourceyoutube.com/watch?v=xn-Bdd74F5c
AuthorYouTube creator
1

Isolated Hand Progression for Two-Handed Backhand Topspin

Sets: 1Rest: 1 minEst. duration: 2 min 13 sec

Train the individual contribution of each hand on the two-handed backhand: start with the top (non-dominant) hand alone from an open stance to drive upward topspin (60% drive), then isolate the bottom hand for extension and flatter penetration (40%), and finally combine in a 3-ball cycle (top hand, bottom hand, then two hands).

Key points

  • Isolate the top (left) hand from an open stance to load the rear leg and brush the back of the ball for heavy topspin
  • Use the bottom (right) hand to feel extension, stability, and drive through the contact zone
  • Combine into a sequence: one rep left hand only, one rep right hand only, and one rep full two-handed stroke to build neuromuscular awareness of hand roles

Common mistakes

Over-dominating with the bottom hand on the two-handed stroke, which blocks racket head release and results in a flat or pushed shot lacking topspin.

0:00 / 1:57
Sourceyoutube.com/watch?v=xn-Bdd74F5c
AuthorYouTube creator
2

Seesaw Hands Drop & Brush Topspin Drill

Sets: 1Rest: 1 minEst. duration: 1 min 57 sec

Coordinate both hands in a seesaw lever action where the bottom hand presses down and the top hand pulls upward to snap the racket head up into topspin. Progress from a pre-set low racket position (racket head below handle with right hand above left) into a full drop from an elevated takeback.

Key points

  • Create a seesaw action where the bottom hand pushes downward while the top hand pulls and lifts the racket upward
  • Stage 1: Pre-set the racket head below the handle before the feed to isolate the hand transition from right-hand-above to left-hand-above through contact
  • Stage 2: Start with the racket head elevated, drop below the ball, and execute the seesaw snap dynamically

Common mistakes

Keeping hands and wrists rigid, preventing the racket head from dropping below the ball and hindering upward brush.

0:00 / 2:23
Sourceyoutube.com/watch?v=xn-Bdd74F5c
AuthorYouTube creator
3

Power Position Weight Transfer & Hip Uncoil Drill

Sets: 1Rest: 1 minEst. duration: 2 min 23 sec

Set up in the classic two-handed power position: racket head higher than the grip, hitting face angled to the side fence, front shoulder pointing toward the net with chin over the shoulder. Lift the front foot off the ground to balance on the rear leg, then step forward into the drop feed, transferring body weight and uncoiling the hips while pivoting the rear foot.

Key points

  • Keep the racket head elevated above the grip during preparation to create leverage and acceleration runway
  • Turn the lead shoulder fully toward the net with chin tucked over it to store elastic energy across the torso
  • Start balanced entirely on the rear foot, step forward toward the target as the ball drops, and uncoil the hips allowing the rear foot to pivot through

Common mistakes

Dropping the racket head flat early during preparation or failing to step and transfer weight forward, resulting in an arm-only stroke.

0:00 / 1:54
Sourceyoutube.com/watch?v=xn-Bdd74F5c
AuthorYouTube creator
4

Medicine Ball Rotational Trunk Pass Drill

Sets: 1Rest: 1 minEst. duration: 1 min 54 sec

Using a medicine ball (or soccer ball/wall partner alternative), catch or load with arms extended away from the body, coil the shoulders back against the hips to load the trunk, step forward, and explosively pass or throw through the core to train kinetic chain power for the two-handed backhand.

Key points

  • Hold the ball with arms extended comfortably away from the chest to maximize the rotational lever arm
  • Rotate and coil the shoulders firmly against the hips to store torque in the core musculature
  • Step forward into the target line and release the ball using trunk rotation rather than muscling with the arms
  • Can be performed with a partner toss or thrown repetitively against a sturdy court wall

Common mistakes

Pushing or tossing the medicine ball entirely with the arms and shoulders without coiling and driving through the core and hips.

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