Pickleball Groundstrokes: Footwork, Forehands, and Backhands

Photo by Bruce Yeung; IG:@yeungphotography

Groundstrokes are an essential part of pickleball. After all, the serve and the return of serve are always groundstrokes, so you can’t even get a point going without a decent grasp of this shot. Unlike tennis, where you might rally from the baseline for an entire point, pickleball doesn’t demand that level of physicality and court coverage. That’s why so many senior players—like this guy—make an easy transition from tennis to pickleball.

The forehand is usually the weapon of choice when attacking. Unless your backhand happens to be your stronger side, use court positioning and footwork to hit more forehands. Let’s get to it.

Many errors happen not because of the stroke itself but because of poor preparation and footwork before the swing. Think feet first, swing second. Learn to get your paddle ready early as you move to the ball. This ensures you don’t arrive unprepared and have to take a rushed backswing.

• Stay Low: Start in a low ready position on the balls of your feet, ready to move.
• Move with Purpose: Get low, turn, and step toward your target.
• Power from the Ground Up: Generate power with leg drive and a forward weight shift as you swing.

Watch how James demonstrates all three techniques in this video. He’s known for his constant movement, always staying light and agile on the balls of his feet.

Forehand Groundstroke Basics

When hitting a forehand groundstroke, there are a few key elements to focus on:

Prepare Early: Get your paddle ready as you move. Avoid last-second swings.

Engage Your Legs: Power comes from your legs and a strong weight shift.

Rotate Through Contact: Keep your body low while the paddle traces a low-to-high arc. Feel like you’re driving through and slightly brushing over the ball.

Extend to Your Target: Don’t let your elbow fold up, causing you to hit across your body. Instead, extend your hitting arm and finish long, with your paddle ending around head height (figure 1).

(figure 1)

Contact Point: Make contact out front near your lead foot, with the paddle square to your target. A cocked wrist adds power and stability to the shot (figure 2). Release it after initial contact.

(figure 2)

Backhand Groundstroke Variations

The same principles apply to the backhand, but it’s even more important to turn your lead shoulder to hit the ball effectively. There are a few variations of the backhand stroke:

• Slice Backhand: Keep your body low, slicing down through the ball with an open paddle face (figure 3).

(figure 3)

• Two-Handed Backhand: This stroke is low, compact, and powerful. The paddle moves on a low-to-high plane, imparting topspin (see video above).
• One-Handed Backhand: This version is similar to the two-handed backhand but uses just one hand. Experiment with all variations to find what suits your style best.

Review: Common Elements of Great Groundstrokes

Here’s a quick recap of what makes a great groundstroke:

• Start Low: Stay in a low ready position on the balls of your feet.
• Prepare Early: Turn your shoulders and get your paddle ready before the ball arrives.
• Footwork Matters: Use big steps to cover ground and small, nimble steps to position yourself perfectly.
• Forward Weight Shift: Drive through the shot with your weight moving forward.
• Compact Swing: Keep your swing short and controlled, moving from low to high.
• Perfect Contact Point: Hit the ball near your lead foot with a square or slightly closed paddle face.
• Follow Through: Finish your swing toward your target and rotate back into a balanced ready position.

Closing Tips

Good groundstrokes become great when you use them to pressure your opponents. Keep your shots low, making it tough for them to attack. Follow up your strong groundstrokes by moving forward and establishing a dominant position near the net.

Remember: it all starts with solid footwork and preparation. Get those basics down, and your groundstrokes will be a powerful part of your pickleball game.

Mike Branon is the bestselling author of Pickleball & The Art of Living. His latest book, The Joy of Pickleball, seeks to help older athletes play their best and experience the physical and emotional benefits that pickleball offers. He has appeared on numerous podcasts, TV and radio shows around the country, sharing his knowledge and passion for the game. Mike has coached hundreds of novice and experienced players from age 8-80 -something. His books and instruction are dedicated to helping others live their best lives and to play better, healthier, and happier. Mike lives in Carlsbad, California with his wife, Diane, and designer mutt, Cabo. As a well traveled pickleball connoisseur, Mike will be writing about tips and strategy for those who are looking to improve their game. [email protected]