Most beginner badminton singles players will encounter such troubles: being out of breath after just a few rallies, panicking to move their feet only when the shuttlecock is right in front of them, and always failing to hit at a comfortable position even though their swing posture is fine — this is mostly caused by low movement efficiency. To improve singles movement efficiency, you don’t need to run brute force. As long as you master a solid foundation of footwork, you can run faster and more stably. Today, I have compiled a set of footwork training techniques suitable for beginners, which require no complicated equipment and can be practiced at home or in the stadium.
1. Lay a solid foundation: Correct stance and ready step¶
The premise of all footwork is correct positioning and quick ready movement. If these two steps are not done well, subsequent movements will be sluggish.
1. Standard singles stance¶
For beginners playing with their right hand, the basic singles stance is to stand in the center of the court, about 1 meter away from the back baseline: feet shoulder-width apart, land gently on the balls of your feet, slightly lift your heels, lean your upper body forward slightly, and place your center of gravity on the balls of your feet. Never step your entire foot flat on the ground, otherwise it will be difficult to quickly adjust your center of gravity.
2. Quick ready step¶
The ready step is the “switch” for all movements, which can make you at least half faster than standing still. The moment you see your opponent swing their racket to hit the shuttlecock, immediately do a small tiptoe movement: gently lift your feet 1-2 cm off the ground, slightly bend your knees, and press your center of gravity forward. You don’t need to jump high; just like the preparatory movement before reaching for a hot drink, just gently mobilize your body strength.
Training method: Stand in the center of the court, ask a partner to stand opposite you and throw the shuttlecock in all directions. Every time you see your opponent swing, do the ready step, then quickly move to the receiving position without swinging the racket, just practice the footwork. 15 minutes of practice each time will help you get the hang of it.
2. Practice common singles footwork by scenarios¶
Singles scenarios are nothing more than net area, mid-court and back court. If we master the footwork for these three scenarios, we can cover most hitting situations.
(1) Net area footwork: Move quickly with small steps without being sluggish¶
Most shots at the net in singles are net drops, cross-court net shots and clear lifts. The distance is short and the rhythm is fast, so you cannot take big steps. Use small shuffle steps + crossover steps to adjust your position.
Steps: After the ready step, first use small shuffle steps to quickly approach the net. When the shuttlecock is about half a meter in front of you, use a crossover step to adjust: step forward with your front foot, and gently cross your back foot next to your front foot. When you finally land, point your toes towards the direction of the incoming shuttlecock to facilitate a quick swing.
Training method: Place a few badminton shuttlecocks at the net and use small shuffle steps to pick them up back and forth; or ask a partner to hit net shots to you, and use the standard footwork to move to receive. Practice for 10 minutes each time.
(2) Forehand back court footwork: Side step and lunge for maximum efficiency¶
The forehand back court is the most commonly used hitting area in singles, and the footwork steps are fixed and easy to remember:
1. After the ready step, first take a small step to the forehand side (left side for right-handed players) to complete the side turn
2. Then take a large lunge step towards the back baseline with your right foot, and slightly bend your knees when landing to cushion the impact
3. At this point, your body is already sideways facing the net, and you can just assume a comfortable forehand hitting posture
Training method: Stick a marked line on the ground from the center area to the forehand back court baseline, and repeatedly practice the footwork along the line without swinging the racket. Do 20 repetitions per set, and practice 3 sets a day.
(3) Backhand back court footwork: Even beginners can master it quickly¶
Many beginners are afraid of backhand back court shots, but it is actually not difficult as long as the footwork is correct. The key is to adjust your position by turning your body, without twisting your body forcefully:
1. After the ready step, immediately turn around so that your back faces the net
2. First take a small step to the backhand side (right side for right-handed players) with your left foot
3. Then take a large lunge step towards the back court with your right foot, and adjust the racket face to the backhand position at the same time
Training method: First practice turning and lunging in place, and after you are proficient, ask a partner to hit shots to your backhand back court to practice the complete footwork.
3. Comprehensive training: Improve continuous movement efficiency¶
Singles requires continuous back-and-forth running, so practicing individual footwork alone is not enough. You need to practice continuous movement ability:
1. Two-point running training: Stand in the center area, first run to the forehand net area, return to the center area, then run to the backhand back court, and repeat back and forth. Do 10 sets each time
2. Four-corner footwork training: Stick four markers at the four corners of the court (forehand net, backhand net, forehand back court, backhand back court). Start from the center area, run to each of the four corners in turn and then return to the center area. This can comprehensively improve movement efficiency. Practice for 15 minutes each time.
4. Beginner pitfalls: Don’t make these mistakes¶
- Not returning to the center after hitting the shot: Many beginners just stand still after hitting one shot, and have to run a long distance when the next shot comes. Be sure to develop the habit of immediately returning to the center area after hitting the shot, so that you can respond to your opponent’s next hit as quickly as possible.
- Landing heavily with heavy steps: Landing on your heels first not only wastes energy, but also damages your knees and ankles. Be sure to land on the balls of your feet, lift and land lightly.
- Moving your body first before looking at the shuttlecock: Many beginners twist their bodies as soon as they see the shuttlecock flying over, and end up running to the wrong position. Be sure to keep your eyes on the shuttlecock first, judge the landing point before moving, and strictly follow the order of “watch the shuttlecock - ready step - move”.
- Swinging before your footwork is steady: Swinging before you are steady will not only make you miss the shot, but also easily cause strains. Be sure to wait until your footwork is stable before swinging to hit the shuttlecock.
5. Daily small exercises: Practice without a stadium¶
You can also quietly practice footwork at home or while walking:
1. Walk on the balls of your feet: Replace landing with your entire foot to exercise your ankle strength and foot flexibility
2. Tiptoe jumps: Do 100 jumps each time to exercise your calf strength and improve your ready step speed
3. In-place small shuffle steps: Stand in place and quickly do small shuffle steps. Practice for 5 minutes each time to improve your foot frequency.
Improving badminton singles movement efficiency does not happen overnight. As long as you stick to practicing 15-20 minutes every day, you will clearly feel that your running is faster and more stable, and you will not be so tired during play within 1 to 2 months. When you first start practicing, don’t pursue speed. First get the order of the footwork right, and then speed up the rhythm once you are proficient.
