Footwork drills · Midcourt · Intermediate · ~3 min

Midcourt lunge & recovery

Defending wide smashes requires a fast sideways lunge and an equally fast push back to the centre.

▶ Landing and Recovery: Fast Footwork in and out of the corners (Part #3) — Tobias Wadenka (YouTube)

More videos: The 6 keys for a perfect Lunge in Badminton (Footwork Tutorial Part #4) (Tobias Wadenka) · Dos And Don'ts || Footwork Recovery || (Jacobs Badminton)

Starting position

Ready position at base, slightly lower than usual.

Movement sequence

1. Split step.
2. Step or lunge sideways toward the sideline with the outside foot (right foot to forehand, right or left to backhand depending on reach).
3. Shadow a block or drive.
4. Push hard off the outside leg back to base.

Recovery

One push and a chasse back to base, ready for the next shot.

Technique cues

• One step out, one push back
• Racket in front

Common mistakes

• Taking too many steps
• Standing up between reps

Easier

Smaller range.

Harder

Feeder drives alternately to each side.

Safety

• Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.

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