If you’ve been playing for a while and feel stuck - it’s usually not your talent holding you back.
It’s your habits.
Most players don’t lose points because they don’t know what to do.
They lose points because under pressure, fatigue, or speed, they default to patterns they’ve repeated hundreds of times.
Let's talk about addressing those bad habits.
Many common bad habits aren’t random. They usually come from:
- Carryover from other sports (especially tennis mechanics)
- Rushing or tightening up under pressure
- Fatigue and poor footwork
- Playing games without intentional drilling
The good news is that habits can be changed, but only if you identify them and address them intentionally.
Common Bad Habits
These bad habits will often lead to persistent injuries and limit your consistency, power, and long-term development. Here’s what each one can lead to beyond persistent injuries:
❌ Flicking the wrist can lead to inconsistent contact and mishits, pop-ups that opponents can easily attack, loss of control on dinks and drops, and reduced power transfer from the body.
❌ Punching from the elbow can lead to reduced power and control, slower recovery between shots, limited spin generation, increased fatigue, and a higher risk of shoulder or elbow strain because you’re relying on your arm instead of engaging your core and using full-body mechanics.
❌ Reaching for the ball can throw you off balance, reduce shot control and consistency, increase unforced errors, slow your recovery for the next shot, and leave you out of position - often giving your opponents an easy attack opportunity.
❌ Standing too upright at the kitchen line can slow your reaction time in fast exchanges, reduce balance when defending speed-ups, limit lateral movement, and lead to more pop-ups under pressure.
❌ Over-swinging on drives can cause balls to sail long, reduce control and consistency, slow your recovery after contact, and increase shoulder strain.
Other common bad habits that will lead to a lower quality rally are:
- Dropping the paddle and not being ready
- No ready position stance
- Not moving up from the baseline
- Backing away from the non-volley line
- Not covering the court or backing up your partner
- Attacking the ball when it's too low
- Hitting out balls
Finding Bad Habits Specific to You
The first step to improvement is knowing exactly what habits are holding you back - and that’s different for every player.
- Watch footage of yourself playing: even a short clip can reveal habits you didn’t realize you had, like dropping your paddle at the non-volley line or leaning back on low shots. Seeing yourself from the outside is eye-opening.
- Seek feedback from peers or a coach: others often notice patterns you miss. Ask them to watch specific aspects, like footwork, positioning, or shot selection. A fresh perspective is invaluable.
- Reflect during casual or less competitive games: it’s easier to spot habits when the pressure is lower. Notice how you move, where you place your paddle, and what shots feel uncomfortable or rushed.
- Track recurring mistakes: you can keep a simple log of what keeps happening, whether it’s hitting balls out, backing away at the kitchen, or overreaching for shots. Patterns tell you what to prioritize first.
How to Fix Them
Once you know your personal bad habits, it’s time to tackle them - but carefully. Trying to fix everything at once is the fastest way to slow progress.
- Prioritize: focus on the habits that hurt your game the most: the ones that cause unforced errors, limit court coverage, or lead to injury. For many players, improving footwork is the best place to start, because it fixes multiple issues at once.
- Use clear cues: pick one simple reminder for each habit. For example, if you tend to drop your paddle at the non-volley line, tell yourself “paddle up” every time you step there. Short, actionable cues are easier to repeat than vague instructions.
- Drill intentionally - Isolate the habit in controlled practice:
- Shadow swings to correct wrist flicking or overreaching
- Slow dink drills to reinforce proper paddle height
- Reaction drills at the kitchen line to practice keeping the paddle up
- Footwork patterns repeated until they feel automatic
- Practice in small steps: start slow, then gradually introduce pressure. Work the habit in drills before bringing it into a full-speed game.
- Track progress: record yourself or keep a short checklist. Note when the habit occurs, when you successfully fix it, and how it affects your overall game. Seeing improvement - even small wins - keeps motivation high.
- Be patient - Breaking habits can temporarily make you worse before you get better. That’s normal. The key is consistent repetition and focusing on process, not immediate results.
By isolating habits, drilling intentionally, and tracking your progress, you give yourself a clear path to improvement - and the satisfaction of seeing real change on the court.
This article was taken from our 'Control the Kitchen' Newsletter, if you're interested in receiving more content like this, please feel free to sign up using the subscribe section located at the bottom left of this page (or underneath the article if you're on mobile), thanks!