Lift the shuttle from your backhand at the net
Find a relaxed thumb grip and practise a high return from an easy feed.
Start close enough
A backhand lift sends a low shuttle upwards from near the net towards the back of the opposite court. Practise on your backhand side: left if you hold the racket in your right hand, right if you hold it in your left hand. Keep the contact in front of you, within a comfortable reach.
Warm up gently with your partner. Clear the floor, put spare shuttles off the court and check the space above and around you. Agree on a stop signal. Your partner feeds from across the net, outside your racket's reach and away from where your return will land. They let the shuttle land without hitting it back.
Let the thumb help
Hold the racket in front of you. Turn the handle gently between relaxed fingers until the pad of your thumb rests along the broad face behind the handle, supporting the backhand stroke. Keep a little space between your palm and the handle.
Bring the strings below the shuttle. Start with a small bend in the elbow, then extend the arm comfortably as the forearm turns and the thumb and fingers briefly tighten around the handle. Guide the shuttle upwards. Avoid a large swing behind you or forcing the wrist. Relax your fingers again and bring the racket back in front.
Try three short rounds
- Five slow movements without a shuttle. Find the thumb grip, imagine the contact in front and make a small upward action. Pause after each one. Your partner watches from outside your swing; swap roles after five.
- Five easy feeds each. Your partner gently throws one shuttle underarm over the net towards the agreed backhand spot, waiting until you are ready. Play one lift and pause. A playable feed counts as an attempt even if you miss. Leave an awkward feed and repeat it. Both players stop before collecting.
- An optional small step. If contact is comfortable, start a small step farther back. Step in with the foot on your racket side, even on your backhand. Play one lift and return to your starting spot. Pause; try five feeds each. This starting spot is for the exercise; recovery in a rally depends on the play.
You do not need to reach the back line today. Notice whether the shuttle rises and you finish balanced. If it stays low, ask for an easier feed and check that the strings begin below it. Change one thing at a time. Stop if anything hurts.
General practice advice: play within your limits and stop if something hurts.