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4 Types Of Footwork Into The Forehand Rear-Court Corner (Badminton Tutorial)

If you often find that you can’t get into a good position to hit the shuttle in the rear court, you might be using the wrong type of footwork! There are actually 4 main types of footwork to the forehand rear court corner alone, which we’ll be talking about below.

The 4 types of footwork to the forehand rear court corner in badminton are:

  1. Jump up or kick through (footwork for high lifts)
  2. Scissor kick (footwork for medium height lifts)
  3. Jump out (footwork for flat lifts)
  4. Late forehand (footwork for very flat lifts)

The forehand side we are referring to is on the right side of the back court for right handers, and on the left side of the back court for left handers.

The footwork you use will depend on the shot your opponent has played, so we’ll be breaking down the different footwork when retrieving high lifts, medium lifts, flat lifts, and really flat lifts when you’re taking it late.

Table of Contents

Jump Up Or Kick Through (Footwork For High Lifts)

High lifts often happen when your opponent takes the shuttle late, forcing them to play a high lift. 

Whilst this gives them time to recover, it also gives you time to get behind the shuttle and play a good quality shot. So we’d definitely recommend taking advantage of this!

How To Do The Footwork

Once you know the high lift is coming (which you can anticipate by judging your opponent’s body and racket positioning), you would perform a directional split step with your racket leg behind like this:

directional split step in badminton
Directional split step to the forehand rear court corner

Then, you do a quick chasse to position yourself just behind where the shuttle is going to fall – around half a meter behind. 

What you then do from this position really depends on whether you want to jump up or not. You can either do a two-footed jump, or kick through. 

Jumping up allows you to look more intimidating and also take the shuttle earlier, giving you a better angle on the shot. 

Whereas not jumping and instead kicking through allows you to focus more on timing and placement of your shot. Both are great options!

  • For the kick through, you load your back leg more and then bring it through as you rotate your hip through too to play the shot.
Preparation for kick through movement in badminton
Kick-through preparation
  • For the two-footed jump, you need to bring both of your legs together and then  jump up using both of your legs. This helps you get height and rotate as you hit the shot. The two-footed jump is the same as the movement for a jump smash, so we’ll link our in-depth tutorial here.

Because you’re starting behind the shuttle and moving forwards into these shots, you’ll be in a good position for the next shot which you can then take advantage of (if it comes back)!

One common mistake we see people make with the two-footed jump movement, is that for this to be effective, you need great timing and also you need to be explosive! These are both things that can be worked on, and we’ll link our Badminton Specific Weights Programmes below to help with your explosive power!

Check Out Our Badminton-Specific Weights Programmes!
We have 12 different programmes designed to help you improve your on-court strength, endurance, speed and explosive power.
Check them out here!

Scissor Kick (Footwork For Medium Height Lifts)

The scissor kick footwork is used when you’ve done the directional split step and chasse and you don’t have as much time to get fully behind the shuttle. Here you can perform a scissor kick movement where you bring your racket leg through as you strike the shuttle.

To do this scissor kick movement effectively, you need to be facing sideways in your preparation like this:

preparation for forehand scissor kick movement in badminton

Then, you quickly push off your racket leg at the back and bring it through in a smooth and fluid motion.

A common mistake we see is people hesitating on their back leg which often impacts their shot quality.

When you land, keep your legs wide and not too close together as this will help you remain on balance to recover quickly. You then do almost a running step back to the middle or wherever you’re going to next.

💡 The scissor kick movement is more common in singles as it allows you to recover quickly - because in singles you don’t have a partner to cover the rest of the court for you!

For medium height lifts you can also use a jump out (our next footwork) – especially if you are playing a clear or drop shot!

Do you want to level up your footwork?

We're working hard to release a Footwork Resource later this year, so if you want to be the first to know about it then please enter your email below!

    ​

    Jump Out (Footwork For Flat Lifts)

    After a quick directional split step and chasse, you use the power in your quads and glutes to jump out to the shuttle and intercept it.

    Jump out smash in badminton

    If the lift is really flat and you have read the shot or if it’s just quite close to you, then you can also just do a split step then jump out straight away. These are the quick decisions that you often need to make during a match!

    For this shot, you’ll need a shorter and more compact swing as your body is facing forwards meaning you can’t rotate as much. 

    Because you are so explosive in this movement, it’s harder to recover quickly back into the court which is why this movement is used more often in doubles – as you have a partner to cover you afterwards. 

    You can still use the jump out in singles, often when the shuttle is very close to you and it is the only way to take it early and play an aggressive shot. 

    Late Forehand (Footwork For Very Flat Lifts)

    When you’re under immense pressure, you’d use a step out to play a late forehand. Since you’re taking it later, you would play a neutralising shot such as a drop or a clear. If you sense that your opponent is high up the court you can also play a more powerful flat shot to catch them off guard. 

    For the footwork, you start with a directional split step as usual, then your non-racket leg pushes off towards your racket leg in a chasse. If you’re really late then your non-racket leg can cross behind your racket leg to maximise distance. At the same time, you also turn your body to face behind you.

    late forehand in badminton footwork
    Non-racket leg crossing behind racket leg

    As your non-racket leg lands, you perform a lunge with your racket leg and your foot should be pointing towards the corner like this:

    forehand rear court in badminton lunging into corner

    This foot placement whilst keeping your body upright and engaging your core ensures that you don’t collapse in the lunge. Because if you do collapse, you’ll lose power and control in your shot and your recovery will be much less effective!

    Your body and shoulder should also be facing the same direction as your foot, then as you strike the shuttle, only your shoulder and arm come round and not your whole body. 

    Then, you transfer the weight from your racket leg onto your non-racket leg and chasse back to recover.

    This is a difficult footwork to master, so we’ll include the video below where we include demonstrations of each of the steps discussed above. 

    Practicing These Movements

    For all four movements, we’d suggest practicing without a shuttle first so you can really get used to the different steps. 

    Once you’re comfortable with that, you can ask someone to feed in one shuttle at a time to practice the movement whilst hitting.

    Hitting one shuttle at a time allows you time in-between the shots to analyse how it felt and make any necessary adjusts before trying again. Make sure you are really thinking about the height of the lift and which footwork you would be able to use!

    Then once you’re comfortable with that, you can start incorporating it into rallies and eventually matches too!

    It’s important to note that the progression of these practices will take time to get through. The ultimate goal is for these movements to become natural so you don’t need to think about it. If you’re thinking about what your feet are doing as you’re trying to play the shot then you’re not going to be thinking about what your racket is doing. You’ll therefore be unlikely to play an effective shot!

    💡 If you’re unsure whether you’re doing the movements correctly, you can video yourself and watch it back, or ask a friend/training partner to watch and give you feedback!

    Do you want to level up your footwork?

    We're working hard to release a Footwork Resource later this year, so if you want to be the first to know about it then please enter your email below!

      ​

      Learn More

      We hope you’ve now learned that different situations may require different types of footwork to play an effective shot back, especially when you don’t have as much time!

      If you’re interested to learn more, we’ve also covered how to move to the round the head rear court corner here. 

      Or if you’d like to see us demonstrating all four of these forehand rear court movements, you can check out our full YouTube video below!

      The post 4 Types Of Footwork Into The Forehand Rear-Court Corner (Badminton Tutorial) appeared first on Badminton Insight.

      ]]>             Multi-Feed Training For Badminton – Benefits And Exercises https://badminton-insight.com/multi-feed-training-for-badminton/ Thu, 16 Jan 2025 18:18:41 +0000 https://badminton-insight.com/?p=125175 Multi-Feed Training For Badminton – Benefits And Exercises A multi-feed or multi-shuttle practice in badminton is when the ‘feeder’ has a row of shuttles in which they continually throw or hit to the ‘worker’, without retrieving the shots that the worker hits.  A continuous rally is therefore formed where you are able to control the […]

      The post Multi-Feed Training For Badminton – Benefits And Exercises appeared first on Badminton Insight.

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      Multi-Feed Training For Badminton - Benefits And Exercises

      A multi-feed or multi-shuttle practice in badminton is when the ‘feeder’ has a row of shuttles in which they continually throw or hit to the ‘worker’, without retrieving the shots that the worker hits. 

      A continuous rally is therefore formed where you are able to control the pace, speed and trajectory of each individual shot.

      Multi-feed training is used at every level of badminton, and there are many different types of practices you can do to improve all areas of your game – including your attack, defence, movement, and reactions.

      We’ll now discuss the benefits of multi-feed training, what NOT to do as well as some example exercises for you to try!

      Benefits Of Multi-Feed Training

      1) Very Customisable To An Individual’s Needs

      Since each shuttle is fed into the court independently of the previous shot, you can really manipulate the speed of the shuttle, pace of the rally, and trajectory of each shot (provided you have a good feeder of course)! Therefore, there is a huge variety of practices you can do with this type of training.

      For example – if a player has an injured knee and is therefore limited with their movement, multi-feed training can be used to refine technical skills. 

      Or, multi-feed training can be used to practice a specific movement pattern, like a smash and then mid-court drive.

      multifeed feeding in badminton

      2) Helps Develop Endurance

      The idea behind multi-feed is that you are moving quicker than you normally would, so that when you get into a match it feels easier and like you have more time.

      Therefore, working at a higher speed for a longer period will improve your endurance since the rally never breaks down! 

      Training your badminton-specific endurance is in our opinion the biggest benefit of multi-feed training.

      3) Improves Consistency

      Similar to the above point – since the rally keeps going even if you make a mistake, you can practice your ability to consistently move well and hit good quality shots, especially when you are already tired.

      4) Improves Reaction Time

      As we mentioned, you can create a lot of different scenarios that you might want to practice with multi-shuttle training. 

      For example, hitting or throwing shuttles into the court at a faster pace than what the worker is used to in a match can help improve their reactions. 

      It can also help improve the ability to make good decisions and hit good quality shots when under more pressure. 

      throwing net multi feed in badminton

      5) Develops Confidence

      Especially when leading up to competition, multi-feed training is a great tool to add into your training. 

      It can help you sharpen up and feel good about your shots and movement. 

      And don’t forget to practice your strengths too – it helps develop confidence and it’s important to remember what you’re good at and use it to your advantage in matches!

      6) Encourages Creativity

      Multi-feed can be used to practice a variety of different shots from the same position which is sometimes difficult to replicate with a single shuttle rally. We personally have used it to practice lots of different ways of hitting shots and this experimentation has helped us develop new skills and also shots that we regularly use in our game.

      Mistakes To Avoid When Doing Multi-Feed Training

      1) Poor Feeding

      The most important component of a good quality multi-shuttle practice is a good feeder! Ultimately, if the practice is always breaking down, the worker is not getting the opportunity to improve.

      If you have a good coach feeding you then this might not be an issue, but in group sessions, often players need to feed each other and they may not be as experienced in feeding as coaches are.

      It’s definitely not an easy skill to master, but as with everything, the more you practice the more you will improve over time!

      You can start with doing more simple feeds, such as hand throwing or feeding to the same place (for example when you are doing technical practice), then over time you can increase the speed and add variety in the types of feeding you do.

      Check out our Badminton Multi-Feed Programmes below (for both singles and doubles players), as there are also video demonstrations on how to multi-feed. 

      Check Out Our Multi-Feed Programmes!

      We have 27 different programmes with over 80 exercises designed to help you improve your on-court fitness and speed, shot quality and consistency. These programmes are perfect for both players and coaches!
      Check them out here!

      💡 Even if you see your training partners as your ‘competition’, you all need each other in order to practice and improve. You want to make sure you always give your best when feeding - and hopefully they will also give their best when feeding you!

      2) A Lack Of Communication

      It’s important to take responsibility for your own training and improvements, which includes communicating when you might want things done a bit differently when someone is feeding you. 

      For example, they might be feeding too fast or too slow, or perhaps you want more shots fed into a specific area so you can practice that more.

      Every player is different, and you’re all there to improve your badminton. So as the feeder, it’s also important to not take offense when someone asks you to do something differently, as they just want to get the most out of their training.

      💡 If you can create this type of training environment where everyone is open to feedback and willing to support one another, it will make a huge difference to not only the rate of improvement, but also the enjoyment of training!

      3) Overloading

      Since multi-feed training allows you to move at a higher intensity than what you might be used to in a match, it’s important not to overdo it as this could lead to you becoming injured (especially if you’re only just starting to incorporate this type of training).

      It is important to gradually build up the amount of multi-feed training you do, and also the intensity of these sessions. This is something that is incorporated into our multi-feed programmes.

      4) Only Doing Multi-Feed Training

      Remember that in multi-feed training, you will not always get a match-realistic scenario and the shots might come back differently in a match. This is why it’s important to do other practices in your training that incorporates more match realistic situations too.

      Examples of this would be 2v2 drills with a single shuttle, or mini games where there is a certain ‘rule’ – such as the back tramline is out! 

      We’d also encourage you to think about each multi-feed practice you do (we have included a few examples below) and how they relate to a match. Think about what shots you are playing and what would be the likely response. If you’re using multi-feed training primarily as speed or endurance training (which it is great for) then this might be less important!

      Ways To Do Multi-Feed Training

      There are MANY different types of exercises you can do with multi-feed training (we have over 80 exercises in our multi-feed programmes), but here are a few popular ones to help you improve your badminton!

      Smash-Kill (For Singles)

      This drill helps to improve your attack, speed and explosive power. The feeder will lift a shuttle up to the rear court, around ¾ length to the back, then follow up with a shot at the net. The worker will hit a smash on the first feed, followed by a kill on the second feed (if they can).

      After the ‘kill’ at the net, the player will go back to the centre quickly and the next shuttle will be lifted to the rear court again and the whole process is repeated. We recommend around 5 sets of 12 shuttles for this exercise.

      rear court shot in badminton
      Smash at 3/4 length of the court
      follow up net kill shot in badminton
      Follow up to kill after the smash

      💡 KEY POINTS:

      - Focus on racket carriage after the smash, bringing it up in time for your next shot, and having an explosive movement forwards into the kill.

      - Remember to think about your shot choice and placement too - you might not always be able to play the kill!

      Throw Downs (For Singles)

      This drill will help you practice your movement from a low position and also your lifts. The feeder will hold a row of shuttles and be standing around the service line. Then, they will simply throw the shuttles down one-by-one to the worker who is covering the mid-front court.

      💡 KEY POINTS:

      - Keep your legs bent and your body in a low position, as this exercise will definitely push your speed!

      - Focus on trying to play good quality shots, whilst moving very quickly and being under pressure.

      Rear-Mid (For Doubles)

      This drill will help improve your doubles attack and control from the mid-court to the rear-court.

      The feeder hits shuttles at differing heights and paces in the mid-court to rear-court area for the worker to practice a variety of shots. 

      This might be a good practice to communicate to the feeder if there are any specific areas or patterns of hitting that you might want to work on!

      💡 KEY POINTS:

      - Focus on being early to the shuttle in the mid-court.

      - Remember to think about shot choice and placement too, which will depend on the position you are in.

      Random Net Attack (For Doubles)

      This exercise is great for improving your front court attack, which is a key skill in doubles for putting pressure on your opponents and also finishing off the rally! 

      The feeder can either stand in the middle, or to one side (they can switch each time!) and will hit shuttles upwards at differing heights and speeds to encourage the net player to play shots at different angles, replicating that of a game.

      💡 KEY POINTS:

      - Keep your racket and elbow up and active throughout (if your racket is down as the feeder is hitting their shot, then you waste time needing to bring it back up each time to hit the shot).

      - Don’t try and hit it too hard! Remember that placement of the shot is much more important than simply hitting it as hard as possible without any control of where it’s going.

      high racket carriage at the net in badminton

      27 Multi-Feed Programmes PDF

      We hope you can now see why multi-feed training can be a key component in any badminton player’s weekly training programme.

      If you’d like more information on multi-feed exercises, we have various Multifeed Programmes that are perfect for both players and coaches! They are downloadable PDFs that include 27 different programmes, 80+ exercises as well as video feeding demonstrations!

      Check out our programmes here!

      The post Multi-Feed Training For Badminton – Benefits And Exercises appeared first on Badminton Insight.

      ]]>             How To Improve As A Beginner In Badminton – 5 Common Mistakes https://badminton-insight.com/how-to-improve-as-a-beginner-in-badminton/ Sun, 12 Jan 2025 08:00:00 +0000 https://badminton-insight.com/?p=125462 How To Improve As A Beginner In Badminton – 5 Common Mistakes Playing badminton as a beginner can seem overwhelming at first as there are so many different components and techniques you need to learn to improve your game. It can sometimes feel like you can’t get any better, and that’s why we’re here to […]

      The post How To Improve As A Beginner In Badminton – 5 Common Mistakes appeared first on Badminton Insight.

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      How To Improve As A Beginner In Badminton - 5 Common Mistakes

      Playing badminton as a beginner can seem overwhelming at first as there are so many different components and techniques you need to learn to improve your game. It can sometimes feel like you can’t get any better, and that’s why we’re here to help!

      The 5 most common mistakes that beginners make in badminton are:

      1. Hitting to the wrong place
      2. Using the wrong grip
      3. Using the wrong footwork
      4. Making your shots too obvious
      5. A lack of repetition or practice

      We’ll now discuss these mistakes in more detail, and most importantly, tell you how to fix them!

      1) Hitting To The Wrong Place

      A large part of badminton strategy, whether that’s singles or doubles is to outmanoeuvre your opponents. 

      This means they’ll be later to the shuttle, and either play a worse quality shot, make a mistake or not reach it at all!

      A very common thing we see beginners doing wrong is NOT outmanoeuvring their opponents, and instead hitting straight to the middle!

      So rather than hitting to the middle, you need to hit into the different corners of the court, moving your opponents front and back and side to side. Doing this means you can start to control the rallies, and prevent that feeling that you’re running around the court chasing the shuttle!

      2) Using The Wrong Grip

      There are 3 common grip mistakes beginner badminton players make:

      1) Pointing your finger up the racket on overhead shots

      incorrect grip as a beginner badminton player
      Incorrect grip for overhead shots

      This means you’re using your wrist rather than your forearm, and you’re only using 3 fingers to squeeze the grip, rather than all 4. Your racket head speed then becomes much slower, which hugely reduces your power!

      Instead, you need to be in a forehand grip like this:

      correct overhead grip in badminton for beginners
      Correct grip for overhead shots

      To learn more about all 4 basic grips in badminton, check out our in-depth article here.

      2) Not using a backhand grip

      A backhand grip is where you place your thumb on the wider part of the racket like this:

      backhand grip in badminton

      This will help you when playing shots in the mid court or front court on your backhand side. 

      Using the correct backhand grip will help you create control and power, meaning you can hit shots right to the back and avoid mistake number 1 – hitting straight to your opponent! 

      3) Not changing between the different grips fast enough

      If you don’t change to the correct grip for specific shots, you will have much less control over the shot, which hugely impacts your ability to win points!

      To be able to change your grip in time you need to use your fingers and never be gripping your racket too tight. This is a difficult skill to learn but one that’s essential if you want to improve the quality of your shots!

      As well as learning the 4 different, grips, to learn more about how to change between the different grips effectively, check out this article here.

      3) Using The Wrong Footwork

      You can be as fast as Usain bolt but if you don’t use correct badminton footwork you’ll actually be quite slow on the court and find it difficult to reach shots in time!

      The 3 biggest footwork mistakes we see beginners make are:

      1) Not lunging with your racket leg

      This is your right leg if you’re right handed, and left leg if you’re left handed.

      Lunging with your NON-racket leg means your core is more likely to collapse – this not only makes it harder to be in control of your body and racket when playing the shot, but it also significantly impacts your recovery after the shot!

      backhand drive shot in badminton

      2) Not being able to pivot or turn in your round the head corner smoothly

      To fix this mistake:

      • For lifts or clears where you have time, you should do a split step, push off your racket leg, and then pivot on your non-racket leg so you’re facing sidewards. You then push off your racket leg to rotate and do a ‘scissor kick movement’.
      • Being able to do this smoothly helps you rotate into the shot, rather than being front on to the shuttle where you then can’t rotate (which impacts your power, control and recovery!)

      3) Not Doing A Split Step

      A split step helps you load your legs and push off explosively in whichever direction you want to travel.

      It also enables you to move more efficiently in between shots and get to shots earlier as a result.

      It’s likely that if you don’t split step you’ll end up taking lots of little steps and basically start running, which massively slows your movement down!

      You can learn much more about the split step in badminton here.

      Side by side split step in badminton

      4) Making Your Shots Too Obvious

      We see so many people using their whole arm to play shots in one slow motion because they’re so focussed on just hitting the shuttle over and in. This unfortunately makes it very obvious where the shot is going to go, especially for softer shots like drop shots and net shots.

      Instead, you need to be able to keep your opponents guessing where you’re going to hit it right until the last millisecond. 

      As well as using the correct grip and footwork as we’ve already discussed above, this can be helped by 2 more things:

      1. Being relaxed in your arm and grip before hitting the shot as having this one slow motion is often caused by being really tense.
      2. Then, squeezing your grip at the last second to help add more power into your shot.

      Doing all of these will help you play multiple different shots with the same preparation technique, which will help to not make your shots too obvious! 

      5) Lack Of Repetition (Practice)

      In his popular book Bounce, Matthew Syed talks about the importance of ‘implicit systems’ which basically means that once you’ve practiced and mastered a task, it becomes automatic and therefore frees up your mental space to think about other things. 

      So, if you keep practicing lunging with your racket leg or your footwork into the round-the-head corner, then over time you’ll be able to focus on other things that will further improve your game such as your shot placement or tactics! 

      💡 We’d recommend trying to improve 1 or 2 things at a time so you don’t overload your brain and then when you’ve improved it and it’s engrained into your muscle memory, you can move your focus onto another area!

      Learn More

      By being more intentional with your training and being specific with what you want to improve, we’re sure that you will see huge changes in your game! And we hope you’re now able to level up your badminton game by fixing these common beginner mistakes. 

      If you’re interested, we have a beginner to intermediate playlist on YouTube here which includes lots of other tutorials and tips that you might find helpful.

      Or, you can watch the full YouTube video of what we’ve discussed in this blog below, which includes more visual explanations, plus an additional 3 practices to help you correct the 5 beginner badminton mistakes above.

      The post How To Improve As A Beginner In Badminton – 5 Common Mistakes appeared first on Badminton Insight.

      ]]>             Round The Head Jump Out Smash Tutorial (Stop Playing Backhands!) https://badminton-insight.com/round-the-head-jump-out-smash-tutorial/ Fri, 10 Jan 2025 09:05:40 +0000 https://badminton-insight.com/?p=124321 Round The Head Jump Out Smash Tutorial (Stop Playing Backhands!) A lot of people often struggle with always hitting the shuttle late in their backhand corner, not knowing how to take it earlier. But, what if we said that we have a solution for that – a round-the-head jump out smash! The round-the-head jump out […]

      The post Round The Head Jump Out Smash Tutorial (Stop Playing Backhands!) appeared first on Badminton Insight.

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      Round The Head Jump Out Smash Tutorial (Stop Playing Backhands!)

      A lot of people often struggle with always hitting the shuttle late in their backhand corner, not knowing how to take it earlier.

      But, what if we said that we have a solution for that – a round-the-head jump out smash!

      The round-the-head jump out smash in badminton is played on the backhand side, where instead of playing a late backhand shot, you jump out to intercept the shuttle before it goes past you. This will help you reach the shuttle earlier to play an effective downwards shot.

      To hit a good round-the-head jump out smash in badminton, you need to split step, then push off and jump out, keeping your hips square to the net. Bring your elbow back, open up your chest, throw your elbow forwards, then bring your forearm through followed by the wrist to hit the shuttle.

      We’ll now go through everything you need to know about the the round-the-head jump out smash:

      Table of Contents

      Step 1 - When Should You Play The Jump Out Smash?

      You should play the jump out smash when your opponent has played a flat lift or clear and you don’t have time to get behind the shuttle. 

      Instead, you jump OUT to intercept the shuttle before it goes too far past you and you have to take it late. The earlier you can anticipate your opponent’s flat shot into the backhand corner, the better – because this is going to make the next steps more effective!

      jump out smash in badminton

      To get better at anticipating your opponent’s shot:

      • Look at your opponents body position and the position they’re in on-court.
      • For example, in singles if you hit a flat, deep clear into your opponents forehand corner then a likely shot from them is a flat straight clear so you can jump out and intercept this.
      • Another example in doubles is when you drop from your forehand corner where the ‘natural’ shot for your opponent to play is to whip the shuttle flat cross-court (where the gap is), but this is actually the shot you’re waiting for and you jump out to intercept it!

      💡 As soon as you anticipate the shot, you should start doing the footwork for the jump out smash!

      Step 2 - The Split Step

      The split step is done for 2 reasons:

      1. To get your feet in line with the direction you’re going to move to.

      2. To help you push off.

      Unlike the forehand jump out smash where you can do a directional or side-by-side split step, the most common split step for this jump out smash is doing it side-by-side.

      Side by side split step in badminton
      Side by side split step

      A common mistake we see limiting people’s ability to push off from their split step is having their legs too straight or too close together. 

      Instead, your legs should be bent and feet slightly wider than shoulder width apart.  

      Step 3 - Moving Into The Right Position

      After the split step, you need to look at the shuttle and instantly assess how far away it is. Depending on this answer, there are 2 options: 

      1) Simply jump straight away. This is used when you can reach the shuttle in one jump.

      2) Where you do a chassee then jump. This is used when you’re further away from the shuttle and is much more common in doubles (we’ll explain why in Step 6)!

      💡 You need to be confident in your decision to commit to the jump out, and if you do get it slightly wrong you can hopefully still clear it out and reset the rally which is still better than taking a late backhand!

      If you’re new to this, we’d recommend practicing this footwork without a shuttle before moving on to the next steps.  

      Step 4 - Mid-Jump

      This is what you should do from the moment you push off until the moment you begin your swing. 

      This step is really important because it enables you to have a fast racket head speed which is the ultimate goal when trying to create a powerful smash!

      jump out smash in badminton

      So, as soon as you’re pushing off to jump, you need to do 4 things:

      1) Keep your hips square to the net because unlike most shots, you DON’T rotate. This is because you simply don’t have the time.

      2) Bring your racket arm up with your elbow back, which helps to open up your shoulders and chest. The further you can get your elbow back whilst keeping your hips square, the more distance you have to create a fast racket swing speed and therefore increase your power. 

      3) Make sure you’re in a loose forehand grip. Being loose until the last second is important because it means you can create extra speed in the racket.

      💡 Extra racket speed = extra power!

      4) Whilst you’re bringing your racket arm up, bring your non-racket arm up and out to the side of you. 

      This is important for 2 reasons:

      • It helps your balance.
      • If your non-racket arm is forwards (like it should be for most overhead shots), then your chest will be too closed which massively reduces your swing speed. Or you’ll have to rotate your hips which will completely ruin your timing!

      Step 5 - The Smash

      Firstly, you need to remember that your hips stay square to the net throughout this entire movement! 

      It’s difficult to say exactly when you should initiate the swing because it really depends on how tall you are, your reach, and the height of the lift, but the following sequence should remain consistent:

      • You want to throw your elbow forwards and at the same time bring your non-racket arm down to help generate more force and also allow room for your racket to come through. 
      • After your elbow comes through, this quickly slows down with your forearm coming through. 
      • And then finally your wrist comes through to hit the shuttle!

      It’s important to note here that it’s not just the wrist that creates power, which many people think! It’s all of the small movements quickly combined together.

      There are then 2 final points in this sequence:

      • As you strike the shuttle, you want to have your arm almost straight but not completely locked out.
      • Your legs should be quite close together as you strike the shuttle and almost straight. Not tucking your legs when jumping will improve the speed of your recovery.

      Step 6 - The Recovery

      The recovery for the round-the-head jump out smash is what a lot of people find most difficult because you actually land on your non-racket leg first.

      💡 Players find this shot difficult because in badminton you almost always land and push off with your racket leg which usually means it’s much stronger and more stable!

      So, after you’ve hit the shuttle you then need to widen your legs, and land on your non-racket leg with your knee slightly bent to help absorb the landing. 

      You then land your racket leg, again with your knee slightly bent.

      landing recovery for jump out smash in badminton
      Recovery for the round-the-head jump out smash

      💡 You shouldn't do a big follow-through with your racket because if you do, it will ruin both your timing and recovery!

      How fast you’re moving into the jump, along with your leg strength will also determine your recovery:

      • If you’re moving at speed and jumping a long distance, you might need 1 or 2 mini steps to recover.
      • Whereas if you jump from a more static position or with less distance then it’s likely you can recover without taking any additional steps.

      Like we mentioned earlier in Step 3, this is why doubles players can do this chassee movement more often – because they’re able to use the jump out smash and apply maximum pressure and it doesn’t matter as much if they are slow to recover as they have a partner to cover them!

      Whereas in singles, if you were to do this chassee movement and fall out of the court then you probably wouldn’t be able to get the next shot if your opponent did get it back! 

      Instead, in singles it’s often a better choice to take the shuttle slightly later and do a scissor kick to ensure you recover back into court as your bodyweight should be moving forwards after the scissor kick.

      💡 Of course we’re not saying you shouldn’t do this jump out smash in singles, but if you can’t do it and land reasonably on-balance then we’d probably recommend not doing it!

      How To Practice The Jump Out Smash

      If you’re new to this movement, we’d really recommend practicing the movement without a shuttle first to not only get it engrained into your muscle memory but also give you the confidence to know that you can do it well, and also safely, in a match. 

      When you then add in a shuttle, it will be difficult at first, but keep practicing it, and most importantly practicing with good technique!

      Check Out Our Badminton-Specific Weights Programmes!

      If you struggle with jumping explosively or having the strength and stability to land, we have 12 different programmes designed to help you improve your on-court strength, endurance, speed and explosive power.
      Check them out here!

      Learn More

      We hope you’ve now learned how to play less backhands, and instead how to implement the round-the-head jump smash effectively into your badminton game!

      Remember that the round-the-head jump out smash is slightly different to the forehand side jump out smash, which you can learn more about here! Or if you’d like to learn about the 5 different types of smashes in badminton, click here.

      Otherwise, you can also check out our full YouTube video below on everything we’ve discussed above, which includes more visual explanations and demonstrations of each step!

      The post Round The Head Jump Out Smash Tutorial (Stop Playing Backhands!) appeared first on Badminton Insight.

      ]]>             How To Choose A Badminton Racket – 4 Step Framework https://badminton-insight.com/how-to-choose-a-badminton-racket/ https://badminton-insight.com/how-to-choose-a-badminton-racket/#comments Mon, 17 Aug 2020 00:23:08 +0000 https://badm-insight.local/?p=932 How To Choose A Badminton Racket – 4 Step Framework With over 200 badminton rackets available to buy, it can be quite confusing to navigate and choose the best one for you! We have a 4-step framework to ensure you know how to choose a badminton racket that is best for you: We’ll now go […]

      The post How To Choose A Badminton Racket – 4 Step Framework appeared first on Badminton Insight.

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      How To Choose A Badminton Racket - 4 Step Framework

      With over 200 badminton rackets available to buy, it can be quite confusing to navigate and choose the best one for you!

      We have a 4-step framework to ensure you know how to choose a badminton racket that is best for you:

      How To Choose A Badminton Racket 4 Step Framework Graphic

      We’ll now go through each step of this framework in more detail! 

      Step 1) Consider Your Attributes As A Badminton Player

      Firstly, there are two things to consider about yourself as a badminton player:

      1. Your ability – are you a beginner, intermediate or advanced player?
      2. Your playing style – what are your strengths on the court, and what do you want to get out of your racket?

      We will explain why these matter in the next 2 steps.

      Step 2) Consider The 3 Main Features Of A Badminton Racket

      Feature 1 – The Flexibility Or Stiffness Of The Racket

      Every racket will sit on a continuum from flexible to stiff. To find this out you can look at the written specification of the racket.

      Badminton racket flexibility continuum scale
      Racket flexibility continuum

      For beginners, you’re less likely to be generating high swing speeds, meaning that the racket shaft won’t bend as much during your shots. So opting for a more flexible racket can help with this since you can focus more on your technique and less on trying to get power in your shots.

      For more advanced players, we’d recommend a stiffer racket as they tend to require a faster swing action and a good technique to generate the power needed. The shaft also doesn’t bend as much when you’re hitting the shuttle, helping to improve the accuracy and control of your shots.

      💡 TOP TIP: If you tend to have shoulder problems, a more flexible racket might be the better option since they are usually more forgiving on the shoulder!

      Check Out Our Badminton-Specific Weights Programmes!

      We have 12 different programmes designed to help you improve your on-court strength, endurance, speed and explosive power.
      Check them out here!

      Feature 2 – Balance Or Weight Distribution Of The Racket

      The balance of a badminton racket also sits on a continuum from head heavy to head light. Again, this will be indicated in the specification of a racket either online or even on the racket itself.

      Badminton racket balance continuum scale
      Racket balance continuum

      Choosing the balance of your racket is where your playing stye comes into consideration. For example, if you’re an attacking singles player or the rear court player in doubles, a head heavy racket will help you get more power in your smashes. 

      However, if you’re a net player or like to play a fast or flat game, a head light racket can help you have a faster racket manoeuvrability in these situations.

      You may even want to gain an advantage in your weaker area by opting for the opposite of your strength – it’s ultimately up to whatever you decide will suit you better!

      💡 If you play both singles and doubles, you shouldn’t be using different rackets for different events as it’s very difficult to get used to the feel of two different rackets! The negatives of switching between different rackets will outweigh any positives!

      Feature 3 – The Weight Of A Badminton Racket

      Badminton rackets often have their own way of classifying weights, which is what the number with the letter ‘U’ at the end is for.

      U weight shown on the cone of a badminton racket
      Racket weight indicated on racket cone

      There are 5 different weight categories, 6U is at the lightest end with rackets typically weighing between 70-75g, and 2U at the heaviest end with rackets typically weighing between 90-94g.

      Badminton Racket Weight Continuum Scale U
      Racket weight continuum

      In general, 6U and 2U rackets aren’t very common, and 4U and 3U are definitely the most common options!

      💡 FUN FACT: There are technically 1U rackets too, but these tend to be training rackets to help improve your strength rather than being an actual playing racket!

      If you are:

      • A beginner or junior player – you would usually choose a lighter racket as they are more forgiving on the shoulder if you’re not used to playing regularly or if you haven’t developed your power or technique yet
      • An advanced player – you typically wouldn’t use a racket any lighter than 4U

      If you’re struggling to quickly manoeuvre your racket, it may be partially because your racket is too heavy! Of course we need to mention that you can also train your ability to do this via some purposeful practice – don’t place too much importance on the racket! 

      Step 3) Consider 3 Further Features Of A Badminton Racket

      1 – Grip Size

      This is what the number with the letter ‘G’ on your racket means. 

      G Badminton Grip Size shown on the cone of a badminton racket
      Grip size indicated on racket cone

      The most common sizes are G4, G5 and G6, and the bigger the number, the smaller the grip!

      If you’re unsure and do have the choice of grip size, we’d typically recommend going for a thinner grip as you can easily add extra grip or cushion wrap to make it thicker but you can’t make it thinner! However if you do add extra grip or cushion wrap, it can change the balance of the racket – so consider this too.

      You’d also want to go for a thinner grip if you have smaller hands so you can change between the different grips easier.

      2 – String Tension

      Brands will often advise what the maximum string tension is that you can string a particular racket at:

      Maximum string tension shown on the cone of a badminton racket
      Maximum string tension indicated on racket cone

      But how does this affect what racket you should buy?

      Well, if you’ve narrowed it down to 2 similar rackets in terms of the flexibility, balance and weight, then if you prefer the higher string tensions, it might be better to choose the racket that has a higher maximum string tension! We’ve written an entire article on what string tension to choose, which you can check out here!

      💡 The higher the tension you put on a racket, the more pressure you put the racket through, which increases the chance of the frame breaking. So do be careful!

      3 – Price

      Generally, the more you pay, the better racket you will get since there will be more technology in it. 

      Lower-priced badminton rackets are usually lighter and more flexible which are therefore more suited for beginner players, who won’t necessarily benefit from a top range racket! 

      So rather than just choosing the most expensive racket, or what you like the look of the most (tempting, we know!), or even what your favourite player plays with, it’s important to make sure you pick the right badminton racket for your unique playing style and ability!

      Step 4) Test Out The Racket!

      We know this isn’t always possible, but even if you can test a friend’s racket for just 5 minutes, you’ll be able to get a good idea if it’s the right racket for you. Make sure you hit a variety of shots and do different routines if you can so that you can get an all-round feel of the racket!

      For some good routines to do, you can check out the article here where we go through several different 1v1 practices with demonstrations.

      Learn More

      We hope you found this information useful and that you now know how to pick the right badminton racket for you! 

      If you’re interested, you can also check out our ultimate shuttlecock buying guide here, and our ultimate guide on badminton string tension here.

      Lastly, to see us go through this same 4-step process and choose which racket is best for us, you can check out our full YouTube video below!

      The post How To Choose A Badminton Racket – 4 Step Framework appeared first on Badminton Insight.

      ]]>       https://badminton-insight.com/how-to-choose-a-badminton-racket/feed/ 3       The Best Badminton Routines and Drills https://badminton-insight.com/best-badminton-routines-and-drills/ https://badminton-insight.com/best-badminton-routines-and-drills/#comments Thu, 09 Jul 2020 12:30:00 +0000 https://badm-insight.local/?p=828 The Best 1v1 Exercises For Badminton There are so many different routines for badminton, however some drills are better than others for improving your shots and movement patterns. The 7 best routines and drills for badminton are: Mid-court drives Rear and mid-court control Push downs Pressure defence Smash and lay-off Net T’s Serve and return […]

      The post The Best Badminton Routines and Drills appeared first on Badminton Insight.

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      The Best 1v1 Exercises For Badminton

      There are so many different routines for badminton, however some drills are better than others for improving your shots and movement patterns.

      The 7 best routines and drills for badminton are:

      1. Mid-court drives
      2. Rear and mid-court control
      3. Push downs
      4. Pressure defence
      5. Smash and lay-off
      6. Net T’s
      7. Serve and return

      These exercises are great to do as part of a regular session.

      1. Mid-Court Drives

      Driving back and forth between you and your partner is a great first routine. It is an exercise that we, and all other professional players, start every knock-up with. 

      Mid-court drives should be done with a level of co-operation, not just trying to hit it as hard as you can. During this routine, you should focus on having a short racket swing and taking the shuttle out in front of you to ensure you are ready for the next shot. 

      A second focus area is your foot timing – landing at the same time as you strike the shot. This is important because if you land before you have hit the shot, you cannot adjust your body positioning at the last moment. In contrast, if you hit the shot before you land then you are less in control of your body. 

      There are many benefits of mid-court drives: you can improve the power in your shots, your reactions, shot timing, and racket head speed. 

      2. Rear and Mid-Court Control

      This exercise involves a feeder positioned around the service line on one half of the court. The feeder will hit a variety of shots to the mid-court and rear-court. As a worker, you should return all of the shots with control to the feeder, not hitting the shuttle too hard.

      Hitting with control, rather than 100% power will encourage many different things. It will enable the worker to focus on their technique and quality of the shots they are playing, being able to move really fast whilst still controlling the racket and playing accurate shots. Secondly, a focus should be placed on footwork and movement timing.

      For singles players it is great to focus on the hitting technique and footwork in this area of the court, and for doubles players it is replicating the work of the ‘rear court’ player in a game where the partnership are in a ‘front and back’ attacking formation. 

      Here the worker should aim to control the rallies making sure they are hitting every shot in a downward direction and not giving away the attack. If they lift the shuttle or play a poor quality shot then it puts their partner under a lot of pressure. On the flip side if they manage to move with speed and play early and accurate shots. This means they are likely to force a mistake or weak shot from their opponents or even hit a winning shot.

      Top Tip – using the middle can be advantageous, especially when you are stretched out wide. This helps to reduce the angle for your opponents and can also create indecision between who’s shot it is.

      This routine is able to be done with two feeders so that the worker can play to either side of the court. The feeder is not just ‘feeding’, they should also focus on their lift accuracy and movement into the forecourt as this will help them to improve their game!

      3. Push Downs

      Push downs is a great exercise for working on low defensive movements – for both singles players and doubles players!

      The Feeder: The feeder should be on one half of the court around the service line. This time they should be taking all of the shots above the height of the net to ensure that the shuttle is going in a downward direction and to put the worker under pressure.

      The Worker: The worker should move laterally, playing controlled defensive shots. If the worker moves forward to near the service line then the feeder can lift over their head to remind them to be in a deeper base position. 

      The worker should keep their legs bent throughout the exercise, this will allow for a quick and powerful change of direction! Having straight legs will negatively impact your split-step speed and overall movement efficiency. 

      4. Pressure Defence

      Similar to mid-court drives, this exercise is perfect for working on your reactions!

      On half a court, a feeder will be hitting aggressively down at a defender who is facing the worker in their stance, with their racket out in front of them in a backhand grip! If you’re unsure of what it should look like then have a watch of the video below!

      This is mainly an exercise for doubles players but singles players can also use it to practice their reactions and off the body defence. The quicker you can react in routines when you are under pressure, the easier it’ll all seem in a match! 

      If you’re new to this exercise, then you can reduce the pressure from the feeder and concentrate more on your technique. Trust us, taking the time to improve your defensive technique now will massively help you when increasing the speed of the routine in the future! 

      The feeder can also use this routine to work on their forecourt skills – concentrating on having a short swing when hitting down at the net and moving their feet quickly to adjust to the shots from the worker. 

      5. Smash and Lay-Off

      For this exercise the feeder and worker are again on a half court. The feeder starts off with a high lift, the worker smashes, then the feeder plays a half drive or push into the mid-court, the worker lays this off to the service line and then the feeder lifts again. The pattern is then repeated.

      This exercise can be done on a half-court where the worker is working up and down the same half. Alternatively, the exercise can be done on a full-court. For this, the feeder would lift cross-court, and then move cross-court to return the smash. This requires a lot more movement from the feeder!

      This exercise focuses on two things. First is smash timing. In a typical badminton match, we would do lots of smashing so it is really important to get the feeling and timing of hitting these shots in a routine scenario. 

      The second focus is your movement pattern from the rear court to mid court, and vice versa. Both of these are regular movement patterns in badminton, so it is a great routine to focus on the footwork and timing. 

      And as an added bonus it really works your lungs!!

      6. Net T’s

      This is a favourite exercise of ours, where the two players try and create as fast a rally as possible from the T of the service line – without just trying to hit it too hard so it breaks down! There are no feeders in this exercise!

      The key to this exercise is fast footwork and fast grip changes to react to the speed of the shots. It is really great for your reactions, and your net skills!

      To successfully do this drill, there are several key points. Firstly, you should focus on having quick light movements on your feet so that you can constantly make adjustments depending on where your partner has hit it. 

      You should keep your racket out in front of you, as this creates more space between your racket and body. 

      You should also have a relaxed grip as this allows for quick grip changes – an essential component of this exercise! 

      This is an essential exercise for all doubles players!

      7. Serve and Return

      This is a less movement-based exercise, and involves one player serving, and the other returning. Each player should do a range of serves and returns, focusing on shot quality and having a variety of serve options! 

      We find this is a great exercise for building confidence just before you go into a match – knowing that you can hit quality shots from the start of the rally, therefore putting pressure onto your opponent straight away! 

      We have done a YouTube video which shows how each of these exercises should be done (+ 3 more!):

      Hopefully you can put these 7 best training exercises into your sessions, enabling you to practice ALL areas of your game! 

      The post The Best Badminton Routines and Drills appeared first on Badminton Insight.

      ]]>       https://badminton-insight.com/best-badminton-routines-and-drills/feed/ 1       The Best Stretches For Badminton Players (With Pictures) https://badminton-insight.com/stretches-for-badminton/ https://badminton-insight.com/stretches-for-badminton/#comments Sat, 04 Jul 2020 13:00:45 +0000 https://badm-insight.local/?p=670 The Best Stretches For Badminton Players (With Pictures) Badminton is one of the most brutal sports on the body there is, requiring many different physical aspects – agility, speed, power, endurance, co-ordination. Badminton-specific stretches are really important to: Improve the range of motion at a joint Reduce the risk of injury Reduce muscle soreness The 6 […]

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      The Best Stretches For Badminton Players (With Pictures)

      Badminton is one of the most brutal sports on the body there is, requiring many different physical aspects – agility, speed, power, endurance, co-ordination. Badminton-specific stretches are really important to:

      • Improve the range of motion at a joint
      • Reduce the risk of injury
      • Reduce muscle soreness

      The 6 best stretches for badminton are:

      1. Lower back stretch
      2. Glute and hip stretch
      3. Quad stretch
      4. Hamstring stretch
      5. Calf stretch
      6. Shoulder stretch

      These articles are demonstrated in our YouTube video below, and also further explained in this article.

      Best Stretches For Badminton Players

      1. Lower Back Stretch

      Stretching your lower back is really important for 2 reasons. Firstly, a tight back can not only lead to injuries in your back, but also in other areas of your body. Secondly, flexibility in your lower back will enable you to generate the rotation that is needed through your trunk when hitting overhead shots.

      This is our recommended lower back stretch for badminton:

      lower back stretch

      To do this stretch, lie on your back and bring one knee up and across your chest. Gently pull your knee towards the floor with your opposite hand. If you want to increase the stretch, look the other way.

      2. Glute and Hip Stretch

      In badminton, we are constantly lunging. This creates a lot of force going through your glutes and hips. If you don’t keep your glutes and hips loose then they will become stiffer over time, limiting your movement on-court.

      Our recommended glute and hip stretch has 2 levels:

      Level 1: Sit down on the floor with one knee in front of you at a right angle, and with the other knee behind also at a right angle. From here, lean directly over your front knee.

      Glute stretch level 1 for badminton

      Level 1

      If you feel a good stretch, then remain in this position. However, if you want to advance then move onto level 2.

      Level 2: From the position you were in for Level 1, straighten out your back leg and shift your hips so that they are now facing forwards. Your front leg should no longer be at a right angle. This is known as The Pigeon Stretch!

      Pigeon glute stretch for badminton

      Level 2 - The Pigeon Stretch

      3. Quad Stretch

      Having loose quads is really important, as having tight quad muscles can lead to sore knees – and there are lots of sore knees in badminton! A loose quad will help to ease the pressure that we continuously put through our knee joints when playing badminton.

      For our quad stretch you lie down on the floor and grab your foot, gently pulling it towards your glute.

      quad stretch

      If you are struggling with this then make it easier by wrapping a towel around your foot:

      quad stretch towel

      4. Hamstring Stretch

      Hamstrings are key to overall movement efficiency. For badminton, we need both strength and flexibility in our hamstrings – helping us effectively move around the court!

      Below is an example of a recommended hamstring stretch:

      hamstring stretch for badminton

      To actively stretch the hamstring, lie down with one leg in the air, interlocking your fingers together just above your knee. With your knee bent, slowly straighten it and keep repeating this movement.

      To increase the stretch, pull your leg towards you more.

      5. Calf Stretch

      Stretching your calf muscles is really important as stiff calves will inhibit your on-court movement. In our “Leg Strength and Explosive Power” YouTube video, we showed that calf jumps are important for rebounding around the court, using spring to generate both jump height and quick movements.

      💡 If you don't have the ability to generate spring, then you won't be as effective on court!

      Our recommended calf stretch involves slowly walking out the calves alternately in ‘Down Dog’ pose:

      calf stretch for badminton

      6. Shoulder Stretches

      We find that after a period off-court, our shoulders are always the first area to tighten up. Also, during a full week of training or competing, we put lots of force through our shoulder – especially when we’re smashing a lot. 

      If the muscles around your shoulder are stiff, then you won’t be able to generate as much rotation and racket head speed. This will lead to less power in your smash! So it is important to keep all of the muscles around your shoulder loose.

      These are our 3 recommended shoulder stretches for badminton, which start in the yoga pose ‘Childs Pose’:

      Lat stretch: 

      In Childs Pose, with your arms out in front of you extend one arm out a little further and lean towards this side and hold.

      shoulder 1 lats stretch

      Lats

      Bicep and Peck stretch: 

      Bring one arm out to the side, turning your hand so that your thumb and index finger are supporting you on the floor. Again, lean into the stretch and you will feel this in your bicep and peck.

      bicep and peck

      Biceps and Peck

      Back of Shoulder stretch: 

      Thread your arm under your body, leaning down into the shoulder to create a stretch around the back of your shoulder. This is the area used in the deceleration of your smash and is very important to keep loose!

      back of shoulder stretch for badminton

      Back of the Shoulder

      Additional Recommendations And Links

      It’s widely researched that to get the benefit out of stretching, you should do each stretch for 30 – 40 seconds. This journal article supports this and also delves deeper into the importance of stretching – read more here.

      In total, our recommended stretches will only take around 10 minutes of stretching at the end of a match or training session.

      Trust us, it’s definitely worth it! 

      We suggest that you do these stretches daily. If you are feeling extra stiff in a certain area, then repeat that stretch.

      On top of stretching, we love using our massage device – we have used a massage guns for several years, finding them extremely beneficial after a tough session! To see the specific equipments we use, please visit this page here.

      Urban Fitness Mini Massage Gun

      The post The Best Stretches For Badminton Players (With Pictures) appeared first on Badminton Insight.

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