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Tennis Technique and Instruction - Free Online Tennis Lessons

These free online tennis lessons are here to provide you with candid instruction on technique and movement so that you can put it into practice.

With online video tennis lessons it has never been easier to find resources on tennis technique and footwork. Video instruction is the next best option to learning tennis in person. However, online tennis instruction has one major flaw compared to on court instruction. That is, a tennis coach must be able to see what you are doing in order to provide you with specific feedback.

Steps to Learning Tennis Technique

Learning a new tennis technique is dependent on receiving accurate information and then playing while putting it into practice. Understanding how to hit the ball intellectually can happen fairly quickly, however it takes your body thousands of repetitions before techniques and movements become habitual and smooth.

It takes the body time to learn new skills. Some people adapt and coordinate movements more quickly than others but it still takes time. So, when you are putting these free tennis lessons into practice, for the best results, focus on the process and be patient.

Tennis Technique Guides

Learning tennis technique can be daunting. Below I've listed out essential guides that will help you get started and that will be updated regularly.

If you have suggestions for posts you'd like to see me do or information you'd like to see provided, please feel free to contact me and let me know.

Tennis Backhand Groundstroke Ultimate Guide

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Tennis Backhand Groundstroke: Options

There are a few different types of tennis backhand groundstrokes which you can use to hit the ball effectively. The one-handed backhand, the two-handed backhand, and the slice backhand. All the backhand options have their strengths and weaknesses, however when implemented in certain strategic situations the selection can make a profound impact.

Tennis Backhand Groundstroke: Stances

There are two main backhand groundstroke stances, the neutral stance backhand which is more traditional and the open stance backhand which is more modern. Both types of backhands are utilized amongst professional players today and both can be effective at all levels of play. Unlike the forehand, the majority of tennis teaching professionals agree that both stances are beneficial for players to have in their arsenal.

What is the Best Tennis Backhand Groundstroke?

When the ball is around the center of the court and the player has enough time to set up for the ball most professionals will hit neutral stance backhands and when pushed off the court and need more time to recover players will tend to hit open stance or slice the ball back. Where debate lies is on shot selection when pulled off the court, whether to hit open stance or slice the ball back to buy more time and recover, it is a matter of court situation and strategy.

The Backhand Groundstroke Grip

two-handed backhand gripThere are different backhand grips to choose from, the continental grip, the semi-western backhand grip, and the eastern grip. The majority of the professional tennis players utilize a semi-western backhand grip for the one handed backhand, and a continental grip with the dominant hand and an eastern grip for the non-dominant hand on the two handed backhand. I prefer my students utilize either of the two options or something in between. With grips there is always a little wiggle room because each player will adjust slightly to what feels most natural. Both grips allow the player to drive through the ball and generate topspin effectively.

Tennis Backhand Groundstroke Pro Tip

An easy way to grip the racquet with the one handed backhand grip is to hold the racquet by the throat extended out in front of your body with your non dominate hand and your strings facing out in front of you, then place your dominant hand on the grip with your dominate arm extended as well.

Backhand Groundstroke: Preparation Phase

Footwork

The footwork is the foundation of solid preparation and that is what we will focus on first. Before the ball reaches your opponents racquet you will want to try and time your split step so that your feet hit the ground at the exact moment you realize the direction your opponent’s shot is traveling.

Now that you recognize the ball is traveling toward your backhand side you want to react to the ball. The first step is to pivot and load your weight onto your outside foot and begin rotating your shoulders and hips. Once complete you can push off your outside foot and react toward the ball. One thing you will find is that by rotating your shoulders and hips, your racquet will naturally begin to be taken back as well.

Tennis Backhand Groundstroke Pro Tip

You will find that your hip and shoulder turn will naturally take back the racquet in the preparation phase not the arms. However, the arms are used to control the racquet head angle and positioning while on the move.

Tennis Backhand Groundstroke: Strike Zone Set-Up

Once you approach the ball it is critical to focus on taking the necessary adjustment steps to ensure you have enough distance between you and the ball before setting your feet. Typically when I mention spacing I am referring to the horizontal distance between your body and the ball. Equally important however, is utilizing your movement to ensure the ball is going to rise or drop into your comfort zone, which is around waist high generally, before you set your feet.

The Grip Change

When on the move you want to change your grip to the backhand grip that you desire. The majority of tennis players have their dominant hand resting in the forehand grip when at the baseline and adjust the grip as needed.

To change your grip you want to support the head of the racquet with your non dominant hand by placing it on the throat of the racquet for the one-handed backhand or by keeping your non dominant hand on the grip for the two-handed backhand. This will allow you to rotate the racquet with your non-dominant hand, which will be a slight turn, until you reach the desired backhand grip. Then you simply re-grip the racquet with your hand, keeping it slightly loose to ensure your hand doesn’t get tired.

Unit Turn Pro Tip

The shoulder and hip turn happen at the same time as your grip change.

The Set Up for the Neutral Stance Backhand

Now that you have the proper grip and you have the ball in your comfort zone, you want to set up your feet and upper body to stroke through the ball. You want to load your weight onto your back foot, which is the left foot if you are right handed, and step into the ball with your right foot. Ideally your feet will be lined up as if you were riding a skateboard or snowboard, which will allow you to open up your hips and shoulders efficiently. This stance will point your shoulders and hips in the direction you want to hit the ball.

Backhand Groundstroke Pro Tip

To load your weight onto your back foot try bending your back knee slightly as if you were going to begin sitting down. I find it more difficult to transfer my weight into the ball on the backhand, however by starting with a great load on the back foot sets the stage for a quality weight transfer.

Next Up: Two-Handed Backhand Groundstroke

These backhand groundstroke tips will help you prepare to hit an effective stroke whether you hit with one or two hands. Some of the items mentioned such as the grip change and the set up with the feet may seem foreign and challenging at first, however overtime you will build the muscle memory and be able to focus on another area of your game to improve. On the next post we will cover the tennis two-handed backhand groundstroke.

If you found value in this guide follow the link provided for a complete list of guides on tennis technique.

Let me know your thoughts and what you find helps you set up for the backhand groundstroke effectively by leaving a comment below. Cheers!

How to Hit a Open Stance Forehand

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Tennis Open Stance Forehand

In the prior tennis forehand post I discussed the two main types of forehands, the open stance forehand and the neutral stance forehand. I highly recommend reading the prior post to get caught up on which forehand stance is best in particular court situations. As well as the different perspective coaches have on both stances and why they think one stance is better than the other.

Open Stance Forehand Tennis Grip

When it comes to forehand tennis grips there are 3 main grips to choose from.  The eastern grip which is generally considered the easiest grip for learning the forehand, the semi-western grip, and the western grip.

On tour, most of the pro players use a semi-western grip. This is due to players needing to generate more spin on the ball as the power and pace of the game has risen. One way to find the semi western tennis grip is to lay the racquet on a table or the ground and place your palm face down onto the grip of the racquet.

For the complete guide on finding the different grips click on the link.

Open Stance Forehand: Preparation

The key to each stroke in tennis is preparation and the open stance forehand is no different. One key component of preparation is footwork. When you are at the baseline waiting to see which direction your opponent is going to hit the ball you want to focus your eyes on judging when his racquet will make contact with the ball. You want to time your split step, a little hop, to get your body ready to react toward the direction the ball is traveling. This split step is seen in others sports such as soccer when the goalie hops slightly to get ready to react to the opponents shot.

After you split step and recognize the ball is going to your forehand you want to begin rotating your shoulders and hips as you are reacting toward the ball, this will allow for your racquet to naturally begin to be taken back as well. Now that you have reacted to the ball and you are running you want to focus on ensuring you have enough distance between you and the ball and the ball is going to rise or drop to your comfort zone, generally around waist high, before you set your feet. This is important because later on you will want to lean into the shot with your body weight going forward.

Open Stance Forehand: Set Up

Now that you have established the proper distance between you and the ball and you have the ball around your comfort zone you want to set your feet properly for the open stance forehand. Place your right foot (if your right handed and vice versa if left handed) between 45 degree angle to parallel in relation to the baseline (your foot will naturally land closer toward parallel as you get stretched further off the court or take larger steps, such as when hitting a running forehand) and load your body weight onto your right foot. At this point your shoulders should be turned with your hips loaded. Your opponent will be able to see part your left shoulder and part of your left hip.

Pro Tip

One tip for loading your weight onto your right foot is to bend your right knee slightly as if you were going to begin to sit down.

Open Stance Forehand: Swing

Tennis open stance forehandAs your shoulders and hips rotate to load, your racquet will begin to be taken back as well. When taking your racquet back your hitting elbow rises slightly up and away from the body. You can choose to have your racquet held like a glass on the backswing loop, with your racquet above your wrist when taking your racquet back or with your palm facing down in order to keep your racquet face closed. Your non hitting hand will be extended out around chest to shoulder high, allowing your left shoulder to close, or load.

Once you take your racquet back you are going to drop the racquet head and ensure your racquet face is pointed down by having your hitting hand palm facing down. At this point your hand should be loose and accelerating toward the ball with the butt of the racquet facing the net. The racquet head is now approaching the ball from below, swinging low to high, preparing to swing up through the ball to generate topspin. As your racquet accelerates toward the ball your non hitting hand will move along with your shoulders and hips as they open up to unload into the ball.

Pro Tip

Think of the loading of your shoulders and hips on the forehand to be similar to loading up to toss a medicine ball. To toss a medicine ball you would hold the ball with your arms extended, back straight, and toss the ball with your shoulders and hips.

The Goal of the Preparation, the Set Up, and the Swing

The goal of the preparation phase and the swing is to ensure your body weight transfers into the ball and that you make solid contact with the ball. The contact point for the open stance forehand is out in front of your right hip if you are right handed. The ball should feel light and travel toward your target when done correctly.

Open Stance Forehand: Follow Through

At contact you want to ensure your hand is loose, this will allow for increased racquet head speed and for your racquet to naturally follow through, or finish the stroke, with your hitting hand finishing over your left shoulder or around shoulder level.

Share Your Thoughts

I hope you enjoyed the article and took away some key points to bring to the practice court. If you found value in this guide follow the link provided for a complete list of guides on tennis technique.

Please share with us what types of shots have you found are hit more effectively with the open stance forehand groundstroke when you play?

See you on the court!