Footwork drills · Front court · Beginner · ~3 min
Forehand front-court lunge
The lunge lets you reach low shuttles at the forehand net and still get back. Good lunge mechanics also reduce strain on the knee and back.
▶ Frontcourt Footwork: From Basic Patterns to Advanced Techniques — Tobias Wadenka (YouTube)
More videos: Badminton Front Court Footwork | 4 Variations (Badminton Justin) · 🏃♂️ How We Teach Front Court Footwork | FH & BH Lunge Training for Beginners #kidsbadminton (VelanBadmintonAcademy)
Prescription3 × 6 reps · rest 45 s
EquipmentNo equipment
ImpactModerate
FormatSolo
Starting position
Ready position at base.
Movement sequence
- Split step; small step or chasse toward the forehand front corner.
- Lunge long with the right foot, heel first, toes pointing to the corner.
- Front knee over the ankle and in line with the toes; back leg extended and dragging lightly.
- Racket arm extended forward, torso upright.
Recovery
Push from the front heel, bring the back foot under you, chasse back to base.
Technique cues
- Heel, then toe
- Knee follows the toes
- Chest up
Common mistakes
- Knee collapsing inward or well past the toes
- Leaning the trunk over the knee
- Lunging too short and over-reaching with the arm
Easier
Shorter lunge depth.
Harder
Partner feeds tight net shuttles; add a net shot.
Safety
- Use court shoes on a non-slip surface.
- Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.