Speed & agility · Acceleration · Beginner · ~4 min
First-step acceleration
Most badminton movements are 2–4 steps long, so the first step decides how early you reach the shuttle.
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Prescription6 × 2 reps · rest 40 s
EquipmentNo equipment
ImpactModerate
FormatSolo
Starting position
Ready position: feet slightly wider than shoulders, knees soft, weight on the balls of the feet.
How to do it
- Lean slightly toward the target direction.
- Push hard off the outside foot and take 2–3 quick steps.
- Stop under control and walk back. 1 rep = one burst.
Technique cues
- Push the ground away
- Low and fast
- Full recovery between reps
Common mistakes
- False step backward
- Standing up tall first
Easier
Walk-through at half speed.
Harder
React to a clap or a pointed direction.
Safety
- Clear space; non-slip floor.
- Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.