Bandeja technique: footwork and contact point

Bandeja8:59Nov 14, 2025

Key takeaway from our Guru

How do I hit a consistent bandeja to regain the net?

Side-step to the ball instead of backpedaling to keep your body sideways. Aim for contact at eye height with an open racket face to keep the ball low and deep in the corner.

What this lesson covers

The bandeja serves as a tactical tool to disrupt opponents and regain the net position rather than to win the point outright. Players start in a ready position on the balls of their feet, acting like a tripod to facilitate quick movement. Upon identifying the lob, the player must side-step to maintain a sideways orientation to the net. Backpedaling is discouraged because it keeps the body square, which often results in a ball that bounces too high for the opponent to handle.

The racket setup mimics a waiter carrying a tray, with the face open and the arm extended to the side. Contact occurs at eye height to ensure the ball stays low and deep in the corner. For greater distances, a crossover step allows the player to rotate the hips and cover ground efficiently. Through the contact phase, the body opens up to generate force and momentum, which naturally aids the recovery back to the net. A slightly eastern grip adjustment from the standard continental grip helps in getting under the ball effectively. This lesson is for players looking to control the pace and depth of their overheads.

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Original video

The Coach Station

Added on Sep 19, 2026

How to Teach the Bandeja in Padel | The Original Overhead Explained

Description

Welcome back — it’s Nick from The Coach Station, and this stop is all about the Bandeja. This shot is the cornerstone of successful net play and is for all levels of player. The Bandeja isn’t about winning the point — it’s about disrupting, buying time, and regaining the net. In this video, I’ll walk you through the tactical purpose, technical details, and key biomechanics that make the Bandeja one of the most important padel shots to teach. You’ll learn how to position your feet, set your racket, and control the ball’s flight to stay in control of the rally. Timestamps 00:01 – Introduction 00:20 – Tactical purpose of the Bandeja 00:47 – Where and when to play it 01:31 – Adjusting the shot based on opponent positioning 02:01 – Footwork: the tripod stance and ready position 02:22 – Side-step movement vs. backpedalling 02:58 – Why square positioning kills the shot 03:21 – Correct hand and racket setup 03:54 – “Tray” concept explained (literal meaning of Bandeja) 04:37 – Key technical checkpoints (feet, contact height, racket angle) 05:07 – Eye-level contact for low rebound 05:34 – Biomechanics: controlling pace and consistency 06:00 – When to use a crossover step 06:26 – Opening the body and rotation through contact 07:19 – Grip setup for the Bandeja (continental vs. slightly eastern) 07:44 – Bandeja from left vs. right side differences 08:22 – Full summary and key teaching points 08:53 – Outro – next stop on the series #Padel #PadelCoaching #TheCoachStation #PadelTraining #Bandeja #PadelTips #CoachEducation #PadelShot #LearnPadel

Good for

Skill level

Beginner, Intermediate, High Intermediate

Court position

Left, Right, Both sides, Net

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