Many beginners who are new to badminton singles often feel that they cannot run fast enough or get into good positions quickly. In fact, most of the problems stem from their starting步法 (starting footwork) — every point in singles is decided from the moment you start moving, and good starting footwork can help you grab the shot half a step earlier, or even secure an opening advantage right at the start. Today, I will break down the starting footwork training methods suitable for beginners, teaching you step by step from basic stances to practical drills.
1. First, understand: The correct ready stance for singles starting footwork¶
This is the foundation of all starting footwork training. Many beginners start with the wrong stance, which naturally makes them slow. Remember these key points for the correct ready stance:
1. Foot position: Feet shoulder-width apart, toes slightly outward, supported by the balls of your feet, with your heels gently lifted 1-2 cm off the ground. Never put your entire sole flat on the ground — doing so will make it impossible to generate force when pushing off the ground, and your starting speed will be at least halved.
2. Body center of gravity: Slightly bend your knees (about 15 degrees, no need to squat too low), with your center of gravity resting on the balls of your feet, so you feel like you can spring up quickly at any time. Do not hunch over or stand completely straight.
3. Grip and racket: Keep your grip relaxed, do not clench the racket tightly. Hold the racket naturally at chest height (between your chest and stomach), with your elbows naturally bent, and your shoulders not tensed up.
2. Zero-basics entry: 4-step training method from easy to difficult¶
1. Stationary ball-free starting simulation (the most basic of basics)¶
You can practice this anywhere without a court or a partner, to build muscle memory for starting footwork:
Stand on flat ground or the center of a badminton court. Follow a count (you can count 1, 2, 3, and start moving immediately when you reach 3), practicing starting movements in four directions: forward, left, right, and backward:
- Forward start: When you count to 3, push off hard with your back foot, quickly take a small forward step with your front foot, then follow up with your back foot to shift your weight forward.
- Left/right start: For example, to move left, push off with your left foot, quickly step left with your right foot, then adjust your position by following up with your left foot.
- Backward start: Push off with your back foot, take a small backward step with your front foot, then follow up with your back foot. Be careful not to bend over too much, keep your body leaning slightly forward.
Do 15-20 reps each time, 2-3 sets per day. Focus on getting the movement standard first, do not rush to pursue speed.
2. Fixed marker starting training (closer to court practice)¶
Once you are familiar with the stationary movements, you can move to the court for fixed-point starting drills:
Use chalk or cones to mark 5 points on the court: the center of the court, the midpoint of the forward service line, the midpoints of the left and right sidelines, and the midpoint of the rear baseline. Stand at the center position, start moving immediately when you hear a signal, touch the target point, then run back to the center. Rotate directions after practicing each direction 10 times.
At first, you can move slowly to get the feel of the movement, then speed up once you are proficient. This drill will help you quickly familiarize yourself with the court layout and build starting reactions for different positions.
3. Partner-assisted practical starting training¶
When you can complete the fixed-point drills skillfully, you can find a partner to practice, which is closer to real singles scenarios:
Two practical training methods:¶
- Random toss starting drill: Ask your partner to stand on the opposite court and gently lift a shuttlecock to your forecourt, rear court, or sides. Stand in the ready stance at the center, and start moving the moment you see the shuttlecock being lifted to catch it. Do 20 shuttlecocks per set, then switch roles. If you don’t have a partner, you can serve against a wall and start moving the moment the shuttlecock bounces back.
- Post-serve starting drill: After a singles serve, the opponent will immediately return the shuttlecock. You can serve a clear shot yourself, or ask your partner to serve, then start moving immediately towards the return position right after the serve, simulating the real opening flow of a singles match.
4. Reaction speed improvement training¶
To make your starting faster, you also need to train your reaction ability:
You can use your phone’s random timer to set random intervals between 1 and 5 seconds. Start moving immediately when you hear the alert tone. This will help you break away from the slow rhythm of “waiting to react after seeing the shuttlecock” and learn to anticipate and start moving early.
3. 3 starting mistakes beginners must avoid¶
Many people do not make progress even after practicing for a long time because they make these basic mistakes:
1. Flat feet on the ground: This is the most common mistake. Remember to lift your heels slightly and use the balls of your feet to push off the ground for force.
2. Center of gravity too high or too far back: Straight knees or insufficient squat depth, with your center of gravity resting on your back feet. This means you cannot generate force when starting. Always keep your knees slightly bent and your center of gravity on the balls of your feet.
3. Too large first step: Many beginners take a very big first step in an attempt to move faster, but this will make them lose balance and waste adjustment time. The correct first step should be small and quick, followed by quickly following up with subsequent footwork.
4. Training tips¶
- Warm-up is essential: Before training, be sure to loosen your ankles, knees, and wrists, such as rotating your ankles, stretching your legs, and doing small-range high knees, to avoid joint strains during footwork training.
- Master standard movement first before speeding up: Never pursue speed right from the start. First, get each starting movement right, and once muscle memory is formed, your speed will naturally improve.
- 15-20 minutes per day is enough: Footwork training does not need to take a long time. Stick to practicing for a short time every day, and you will clearly feel your starting speed improve in two weeks.
- Record and self-check: You can use your phone to record your training videos, compare them against the correct stance to check if you have flat feet on the ground or your center of gravity is too high, and correct your mistakes in time.
Starting footwork is the most fundamental foundation of badminton singles. Mastering this training method will help you gain an advantage at the start of every point. Gradually, you will find that your singles rhythm becomes smoother and smoother. Grab your racket and start practicing now!
