Phase 3 of 7 — Backhand (RHBH)
Plant
Goal: Slam the brakes with your front foot so your lower body stops and your upper body whips forward. This brace is the engine of the backhand — it converts your forward momentum into rotational power.
Beginner Tip
Think of your front foot as an anchor. Everything powerful in the backhand starts from a solid plant.
Key Actions
- Plant your lead foot firmly, toes pointing roughly 20-30 degrees closed (away from the target).
- Brace through your front hip and knee — think of your front leg as a firm post, not a noodle.
- Keep your posture upright with your weight stacked over your front foot.
- Your back heel should feel light or lift off the ground as your weight transfers forward.
Focus Points
- Your front knee should feel stable and slightly flexed, not buckling inward.
- Your hips should still be turned away from the target — they haven't fired yet.
- The plant should feel like a controlled stamp, not a tentative step.
Common Mistakes to Avoid
- Planting with your foot pointing straight at the target — this opens your hips too early and leaks power.
- Collapsing your front knee inward, which absorbs energy instead of transferring it.
- Leaning your upper body back or away from the target at the plant.
Head & Gaze
Your head is centered and balanced over or near your plant foot. Your eyes may still reference the target line through peripheral vision, but your body is turned away.
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